How to Increase Fitness: Developing a Workout Program

1. Chapter 2Developing a Workout Program How to Increase Fitness

2. How to Increase Fitness • Apply the FITT principle • Intensity is the most important factor • Weight training –  resistance • Train for endurance first (avoid injury to soft tissue) • Aerobic training –  length and intensity (HR) 10

3. Heart Rate Monitoring – Way to Measure CV Exercise • Estimates how hard you worked • Estimates O2 Uptake • Establishes a safe HR “range” • Radial or Carotid arteries – Slight pressure • Don’t use the thumb • Generally taken for 10 seconds • Take HR during the workout 12

4. Resting Heart Rate • Establishes a personal HR range • Taken during rest (for at least 5 minutes) • Count for 30 seconds (x 2) • Can be 60 (low) to 100 bpm (high) • Average 70-85 bpm 12

5. Low HR – medication, low bp, high fitness level • High HR – anxiety, med problems, exercise, smokes, drank coffee Ask questions – find out the cause • Retake if necessary • Fill out Par-Q and/or see doctor if still very high/low 12

6. Good Aerobic Heart Rate is • between 70-85% • Using the Full Calculation method • Can still burn fat at 50% of HRMax HR decreases with age 12

7. Full Calculation • 220 – age x 85% = Amax • 220 – age x 70% = A min sample 220 –16= 204 • 204 x 70% = 141 • 204 x 85% = 171 23-29 beats per 10 seconds

8. More Than 85% of Max HR is Hard on the Body • Body strives for more O2 • Increase CO2 • Little fat is burned • Dizzy, nauseated, premature fatigue 13

9. With Regular CV Exercise • efficiency of heart • muscle grows • amount of blood pumped per beat (Stroke Volume) • doesn’t have to beat as often • HR decreases • You may have to intensity to get in to THR

10. RPE – Perceived Exertion • HR monitoring does not work for everyone • RPE/ Borg Scale instead • Dizzy/nauseated • Breathing hard • Work aerobically! • Borg Scale 14

11. Fat Burning • Mild to moderate intensity • Maintains your HR • Turns fat conserving body into a fat burning body • Main fuels for energy release are fat and carbohydrates 19

12. Four Factors Associated With Fat Burning • Intensity • Duration • Fitness Level • Exercise Type 19

13. Intensity • Aerobic = more O2 is available to cells • Less than 80% of HRmax lots of fat burned • Higher than 80% HRmax  carbs burned • Maintain activity for a long time at a comfortable pace 19

14. Intense Exercise is Anaerobic • O2 supply can’t meet demand • Arterioles contract • Heart can’t pump blood fast enough • Not enough O2 is reaching cells • Lactic acid  in cells • Fatigue sets in 19

15. Duration • Longer exercise = more aerobic • More aerobic = more fat burned • Increased cardio respiratory efficiency 20

17. Exercising at a Lower Pace Allows a Person to Go Longer • Great for beginners • Anyone wanting a gentler workout • Anyone wanting to simply work out longer • Burn more fat 20

18. Fitness Level • Aerobically fit people burn  fat •  muscle =  fat burned • Type of exercise determines amount of fat burned • The more muscle is use – the more fat burned

19. Exercise Type • Use lots of muscles (a little bit) • Same energy expenditure in Walking 40 Cycling 20 Jogging 15 Cross country 12 20

20. Increasing or Decreasing the Intensity • CV intensity decreased when • Participant complains about feeling unwell • Is uncomfortable during workout • Technique becomes sloppy • Fatigue early • Elevated HR after exercise • Long term/acute DOMS 22

21. Increasing the Intensity • When you don’t reach the HRTZ • HR is lower than normal • No further gains (fat loss) 22