DOCSLIB.ORG

Effects of Aerobic Interval Training Versus Continuous Moderate

Total Page：16

File Type：pdf, Size：1020Kb

Download full-text PDF Read full-text
Effects of Aerobic Interval Training Versus Continuous Moderate Annals of Agricultural and Environmental Medicine 2014, Vol 21, No 4, 844–849 www.aaem.pl ORIGINAL ARTICLE Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegate females Krzystof Mazurek1, Krzysztof Krawczyk2, Piotr Zmijewski3, Henryk Norkowski1, Anna Czajkowska1 1 Józef Piłsudski University of Physical Education, Warsaw, Poland 2 Maria Curie Skłodowska University, Lublin, Poland 3 Insitute of Sport, Warsaw, Poland Mazurek K, Krawczyk K, Zmijewski P, Norkowski H, Czajkowska A. Effects of aerobic interval training versus continuous moderate exercise programme on aerobic and anaerobic capacity, somatic features and blood lipid profile in collegate females. Ann Agric Environ Med 2014; 21(4): 844–849. doi: 10.5604/12321966.1129949 Abstract Introduction. Regular physical activity has many positive health benefits, including reducing the risk of cardiovascular diseases, metabolic diseases and some cancers, as well as improving the quality of life. Objectives. The aim of the study was to examine the effects of 8-week aerobic interval cycle exercise training (AIT) compared to continuous cycle exercises of moderate intensity (CME) on the aerobic and anaerobic capacity, somatic features and lipid profile. Material and methods. The research was conducted in 88 volunteers aged 19.5±0.6 years, who were randomized to three groups of organized physical activity (OPA), who exercised 3 times per week in 47 min sessions: (I) AIT (n=24) comprising 2 series of 6x10 s sprinting with maximal pedalling cadence and active rest pedalling with intensity 65%–75% HRmax, (II) CME (n=22) corresponding to 65%-75% HRmax, (III) regular collegiate physical education classes of programmed exercises (CON; n=42). Before and after OPA anthropometrics, aero- and anaerobic capacity and lipid profile indices were measured. Results. In AIT, a significantly greater decrease of waist circumference and WHR was noted when compared to CON, and a significantly greater reduction of sum of skinfolds than in CON and CME. Improvement in relative and absolute VO2max (L/min and ml/kg/min) was significantly higher in AIT than CON. Work output and peak power output in the anaerobic test improved significantly in AIT, CME and CON, but independently of training type. OPA was effective only in reducing triglyceride concentrations in CME and CON groups, without interaction effects in relation to training type. Conclusion. It was found that 8 weeks of OPA was beneficial in improving somatic and aerobic capacity indices, but AIT resulted in the greatest improvement in somatic indices (waist circumference, WHR, sum of skinfolds) and in VO2max, compared to CME and CON programmes. Key words interval training, aerobic exercise, health, risk factors, women INTRODUCTION energy expenditure on physical activity should be not less than 1,000 kcal/week and optimal levels should Regular physical activity has many positive health benefits, exceed 2,000 kcal/week [5]. In compliance with the WHO including reducing risk of cardiovascular diseases, metabolic recommendations, the physical activity level for maintaining diseases and some cancers, as well as improving the quality a good health condition should include at least 150 minutes of of life. In contrast, lack of physical activity is associated aerobic exercises with moderate intensity per week, or at least with higher risk of civilization diseases and risk of death 75 minutes of intensive aerobic exercises, or an equivalent total from general causes, and particularly from cardiovascular volume of moderate and intensive physical activity. Additional events [1, 2]. health benefits can be expected when physical activity is An adequate level of physical activity, apart from appropriate increased above 300 minutes per week. Furthermore, health nutritional habits, is necessary to maintain optimal values benefits can be gained when additionally stretching and of physiological indices related to health, especially physical resistance exercises performed twice a week are included [6]. fitness, body composition and lipid profile [3, 4]. Many studies have confirmed the profitable effects of Modality (intensity and volume) of physical activity has physical activity on indices of health, including: decreasing an essential effect on achieved health benefits [1]. According BMI, reducing fat tissue, increasing lean body mass, to recommendations of the European Society of Cardiology decreasing resting heart rate and profitable modification of and the Polish Society of Cardiology addressed to adults, lipid profile [1, 7, 8]. It has been shown that physical training including interval Address for correspondence: Krzystof Mazurek, Józef Piłsudski University of aerobic exercises of high intensity (aerobic interval training Physical Education in Warsaw, Zakład Medycyny Sportowej, ul. Marymoncka 34, 00-962 Warsaw, Poland – AIT) compared to continuous training with moderate E-mail: [email protected] intensity and constant load (continuous moderate exercise Received: 19 July 2013; accepted: 3 April 2014 – CME) provided additional benefits in terms of reduction Annals of Agricultural and Environmental Medicine 2014, Vol 21, No 4 845 Krzystof Mazurek, Krzysztof Krawczyk, Piotr Zmijewski, Henryk Norkowski, Anna Czajkowska. Effects of aerobic interval training versus continuous moderate… of metabolic risk factors in women, as well as reduction of 10 min of active recovery at workload adjusted to 65–75%. A cardiovascular risk factors [9]. Very recent studies present decrease in participant’s HR at the current workload presaged different effects of AIT and CME on cardiovascular fitness, to increase in pedalling cadence. heart function and improving body composition in some Heart rate (HR) was monitored with use of a heart rate specific populations in relation to training volume, session monitor (Polar Electro Inc, Lake Success, NY) during each frequency and intensity modalities [10,11,12]. However, there is phase of protocol. still a need for establishing the most effective exercise protocols that could be carried out by insufficiently active subjects. Continuous moderate cycle exercise training (CME). Mechanically-braked cycle ergometers (HESS AG., Poland), the same as for AIT, was used in the CME protocol. Each OBJECTIVES training session consisted of 10-min warm-up, a 32-min stage of continuous moderate exercise stage, and 5-min cool-down The purpose of the current study was to examine the effects stage. In the main stage of the protocol, participants exercised of 8-week aerobic interval cycle exercise training compared at 65–75% HRmax intensity. to continuous cycle exercises of moderate intensity on the aerobic and anaerobic capacity, somatic features and lipid Control group (CON). The CON group participated in profile in collegiate women. typical collegiate physical education classes adjusted for time It was hypothesized that 8-week aerobic cycle exercise of exercise to 47 min. Participants were asked to maintain programmes would significantly improve aerobic capacity, their regular physical activity. somatic features and blood lipid profile, but a programme of aerobic interval training would produce even greater Measurements improvements than a continuous moderate exercise programme. Somatic features. Anthropometric measurements included: body mass, body height, 6 skinfolds (biceps, triceps, subscapular, suprailiac, abdominal, and medium calf), waist MATERIAL AND METHOD and hip circumferences. Body mass was measured with a weight scale (model: BC 418MA, Tanita Co., Tokyo, Japan) Subjects. Eighty-eight previously untrained collegiate to the nearest 0.1 kg, and body height with a stadiometer to females, aged 19.5±0.6, volunteered for this study. Participants the nearest 0.1 cm. Skinfold measurements were performed were randomized to the aerobic cycle interval training (AIT, by an experienced technician, using a Harpenden caliper n=24), continuous moderate cycle exercise training (CME, (British Indicators Ltd., St. Albans, UK) with a contact n=22) or a control group (CON, n=42), which participated in surface pressure of 10 g/mm. The mean of 3 measurements regular collegiate physical education classes. All participants was used for representing skinfold thickness. Waist-to-hip attended the 8-week training; groups AIT and CME had ratio (WHR) and body mass index (BMI) were calculated. 3 training sessions per week and the CON group had their regular physical education classes once a week. Time of the Aerobic and anaerobic capacity sessions and mean intensity of exercise in both intervention Aerobic capacity. Aerobic capacity was expressed as estimated protocols were very close to recent recommendations of maximal oxygen uptake (VO2 max), obtained using the cycle optimal training loads for subjects from an incorporated ergometer test and the Åstrand-Ryhming nomogram from age group [13]. Subjects’ fitness level assessed by maximal the steady state heart rate (HR) and work load. The test was oxygen consumption, was assessed as low (Tab. 1). Subjects conducted on a Monark bike ergometer, model 874E (Monark were instructed about the aim and methods of examination Exercise, Vansbro, Sweden). Prior to testing, the participants and were recommended to continue their normal dietary were fitted with a heart rate monitor (Polar Electro Inc, Lake and physical activity practices throughout the study, but to Success, NY) linking the heart rate response to the ergometer
Load more

Recommended publications
  • The Effects of Continuous and Interval Training Toward V̇o2max
    Advances in Health Science Research (AHSR), volume 7 2nd International Conference on Sports Sciences and Health 2018 (ICSSH 2018) The Effects of Continuous and Interval Training Toward V̇ O2max Increase for Male Moch.Yunus Endang Sri Wahjuni. Supriatna Faculty of Sports Science Faculty of Sports Science Faculty of Sports Science Universitas Negeri Malang Universitas Negeri Surabaya Universitas Negeri Malang Malang, Indonesia Surabaya, Indonesia Malang Indonesia E-mail:[email protected] E-mail: [email protected] E-mail : [email protected] Abstract—The research aimed at investigating the with good speed at moderate intensity or high intensity difference of continuous and interval training toward during certain time. Training intensity should able to maximum ⩒O2 increase.The research used randomized stimulate the stimulation threshold of aerobic so occurs group pretest and posttest design. Population of the research physiologically adaptation. were students of Sport Training Education Faculty of Sport Sciences Malang State . Sampling technique by using According to [11] if viewed from the physiological purposive random samplingwith sampling of 40 persons, side, maximum VO2 is determined by several factors divided into two groups with ordinal pairing, that is such as:(1) heart, lung, and blood vessel should function continuous and interval training groups. The trainings done well so the oxygen inhaled and enter into lung, then up to three times with moderate intensity up to sub maximum and the blood (2) process of oxygen transportation to the for 8 weeks. The research type was quasi experimental research with quantitative approach. Data collection done inactive tissues to active muscles will need more oxygen by using Multistage Fitness Test to measure maximum VO2 (3) tissues, especially muscle should have normal capacity during pretest and posttest.
    [Show full text]
  • Evaluating a Training Program
    VEA Bringing Learning to Life Program Support Notes Junior Secondary - TAFE 29 mins Evaluating a Training Program Program Support Notes by Meredith Carre , B.HK, Grad. Dip. Ed (secondary) Cert IV Training and Assessment Produced by VEA Pty Ltd Commissioning Editor Sven Shepherd B.Ed. Executive Producer Simon Garner B.Ed. © VEA Inc. Pty Ltd 2009 Suitable for: Physical Education To order or inquire please contact VEA: VEA Inc. E-mail 37 W. 26 th Street [email protected] Suite 201 Website New York, NY 10010 www.veavideo.com Ph: 866 727 0840 Fax: 866 727 39 Evaluating a Training Program For Teachers: Introduction What makes a successful training program? Athletes of all levels require training programs that take into account the specific needs of their sport as well as their own individual strengths and weaknesses. This program identifies the key components of an effective training program and investigates the methods used to evaluate, modify and improve training programs. From the analysis of fitness components and the application of training methods and principles, to the goal setting and motivation required for success, this program provides a framework for both the planning and evaluation of effective training programs. Program Timeline 00:00:00 Copyright VEA Splash 00:00:00 Introduction 00:01:53 Meeting the Physical Demands of the Sport 00:08:58 Selection of Appropriate Training Methods 00:14:49 Application of training Principles 00:18:15 Goal Setting and Motivation 00:23:59 Staying on Track and Evaluating Success 00:27:12 Conclusion 00:27:56 Credits 00:28:32 End Program Website References http://exercise.about.com/od/cardioworkouts/g/anaerobic.htm http://www.netfit.co.uk/wkmen.htm http://www.topendsports.com/fitness/methods.htm www.ag.ndsu.edu/ext-emp/ evaluation /documents/eighmy.ppt Other Relevant Programs available from VEA Achieve a Healthy Lifestyle Exercise for Life Training for Fitness Series Please visit our website for more relevant programs www.veavideo.com VEA – Bringing learning to life - 2 - © VEA Inc.
    [Show full text]
  • Paris SH February Resources
    TTYYPPEESS && SSTTYYLLEESS OOFF TTRRAAIINNIINNGG Love working out? Don't we all! But did you know that the way we work out can achieve different results? And by that, I don't just mean bicep curls will help grow your biceps and squats will help grow your booty, I mean different sequences, rep ranges and styles of training can be used to achieve different goals. Let's think of it like this, do you think a 100m sprinter has the same training programme in the gym as a bodybuilder? Nope! Now maybe you're thinking, wait, sprinters still train in the gym? Yes, they do! The 100m Olympic champions you see on TV will have a training programme for the gym as well, just it would look different to say a powerlifter or bodybuilder. The lists below outline the different styles and types of training concepts: www.strongher.co.uk @strongher_women Types of training: 1.Weight Training a. Strength (Weightlifting) b. Power (Powerlifting) c. Hypertrophy [Muscle building] (Bodybuilding) d. Endurance (usually used with runners, cyclists, swimmers etc.) e. Functional f. Strength & Conditioning (Cross-fit, athletes) 2. Cardiovascular training 3. Plyometrics (Useful when training for power) 4. Calisthenics (Bodyweight movements i.e. push-ups, pull-ups etc.) 5. Balance 6. Agility 7. Flexibility www.strongher.co.uk @strongher_women Styles of training: 1. Interval training a.k.a HIIT - high-intensity exercise, broken up with planned periods of rest or low-intensity movements i.e. 3 mins of work, 1 min of recovery and repeat 2. Continuous training - (Predominantly used for endurance and cardiovascular training) Exercise that is performed at a continuous intensity throughout the session with no rest, i.e.
    [Show full text]
  • The Effects of Sprint Interval Training on Physical Performance: a Systematic Review and Meta-Analysis
    Title: The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta-Analysis Andy, J. Hall1. Rodrigo, R. Aspe1. Thomas P. Craig1. Mykolas Kavaliauskas2. John Babraj3. Paul, A. Swinton1 1 School of Health Sciences, Robert Gordon University, Aberdeen, United Kingdom 2 School of Applied Sciences, Edinburgh Napier University, United Kingdom 3 Division of Sport and Exercise Science, Abertay University, United Kingdom Correspondence: Dr Paul, A. Swinton School of Health Sciences, Robert Gordon University, Garthdee Road, Aberdeen, United Kingdom. E-mail: [email protected] Phone: +44 1224 263361 This version of the manuscript is currently pre-print Hall, A., Aspe, R., Craig, T., Kavaliauskas, M., Babraj, J., & Swinton, P. (2020). The Effects of Sprint Interval Training on Physical Performance: A Systematic Review and Meta- Analysis. Retrieved from osf.io/preprints/sportrxiv/nphw2 DOI: 10.31236/osf.io/nphw2 All authors are aware of, and give permission to the submission of the article to SportRxiv in pre-print format Twitter Handles: @Andy_Hall9 @Rodrigo_Aspe @thocra83 @Mykolas_K 1 Abstract Background: Sprint interval training (SIT) performed on a cycle ergometer is a common mode of training and has become increasingly studied as an exercise intervention to improve a range of physical performance outcomes. Objectives: The primary objective was to synthesise findings from published research and through meta-analysis quantify the effect of SIT and potential moderators on physical performance outcomes with healthy adults. The secondary objective was to assess the methodological quality of included studies and the existence of small study effects. Methods: The review included studies from 2000 to 2020 based on the following criteria: 1) healthy participants 18 to 45 years; 2) minimum 2-week SIT intervention comprising “all out” sprints up to a maximum of 30 seconds on a cycle ergometer; 3) cohort or control group design; 4) pre-post intervention outcomes that could be categorised as aerobic (e.g.
    [Show full text]
  • A Comparison of the Effects of Interval Training Vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women
    East Tennessee State University Digital Commons @ East Tennessee State University Electronic Theses and Dissertations Student Works 5-2001 A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women. Jeffrey Warren King East Tennessee State University Follow this and additional works at: https://dc.etsu.edu/etd Part of the Kinesiology Commons Recommended Citation King, Jeffrey Warren, "A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women." (2001). Electronic Theses and Dissertations. Paper 123. https://dc.etsu.edu/etd/123 This Thesis - Open Access is brought to you for free and open access by the Student Works at Digital Commons @ East Tennessee State University. It has been accepted for inclusion in Electronic Theses and Dissertations by an authorized administrator of Digital Commons @ East Tennessee State University. For more information, please contact [email protected]. A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women A thesis presented to the faculty of the Department of Physical Education, Exercise, and Sports Sciences East Tennessee State University In partial fulfillment of the requirements for the degree of Masters of Arts in Physical Education by Jeffrey W. King May 2001 Dr. Lynn Panton, Chair Dr. Craig Broeder Dr. Kathy Browder Keywords: Obesity, Body composition, Resting metabolic rate, Interval training, High intensity exercise ABSTRACT A Comparison of the Effects of Interval Training vs. Continuous Training on Weight Loss and Body Composition in Obese Pre-Menopausal Women by Jeffrey W.
    [Show full text]
  • Weight Training
    KS4 Physical Education Methods of Training These icons indicate that teacher’s notes or useful web addresses are available in the Notes Page. This icon indicates that the slide contains activities created in Flash. These activities are not editable. For more detailed instructions, see the Getting Started presentation. 11ofof 2525 © Boardworks Ltd 2006 Learning objectives What we will learn in this presentation: The advantages and disadvantages of: continuous training interval training Fartlek training circuit training cross-training weight training. Learning objectives 22ofof 2525 © Boardworks Ltd 2006 Methods of training 3 of 25 © Boardworks Ltd 2006 Continuous training Continuous training is the simplest form of training. As the name suggests, it involves training with no rest periods or recovery intervals. This type of training is a good way to improve your aerobic energy system. Swimming, running and cycling are common examples of continuous training activities. You need to work for a minimum of 20 minutes to achieve some kind of benefit. 4 of 25 © Boardworks Ltd 2006 Continuous training The fitter you become, the longer you will be able to work for. As fitness improves, you will also be able to sustain a higher level of intensity. You should start training at about 60% of your maximum heart rate (MHR) increasing to around 75%–80% as your level of You need to stay within fitness improves. the aerobic zone during continuous training. 5 of 25 © Boardworks Ltd 2006 Continuous training Continuous training depletes your carbohydrate stores. As the body needs an energy supply to keep working, it is forced into using fat supplies.
    [Show full text]
  • Aerobic Interval Vs. Continuous Training In
    Sports Med https://doi.org/10.1007/s40279-018-0885-5 SYSTEMATIC REVIEW Aerobic Interval vs. Continuous Training in Patients with Coronary Artery Disease or Heart Failure: An Updated Systematic Review and Meta-Analysis with a Focus on Secondary Outcomes 1,2 1 1 Nele Pattyn • Randy Beulque • Ve´ronique Cornelissen Ó Springer International Publishing AG, part of Springer Nature 2018 Abstract Results Twenty-four papers were identified (n = 1080; Background In a previous meta-analysis including nine mean age 60.7 ± 10.7 years). Aerobic interval training trials comparing aerobic interval training with aerobic resulted in a higher increase in peak oxygen uptake com- continuous training in patients with coronary artery dis- pared with aerobic continuous training in all patients ease, we found a significant difference in peak oxygen (1.40 mL/kg/min; p \ 0.001), and in the subgroups of uptake favoring aerobic interval training. patients with coronary artery disease (1.25 mL/kg/min; p = Objective The objective of this study was to (1) update the 0.001) and patients with chronic heart failure with reduced original meta-analysis focussing on peak oxygen uptake ejection fraction (1.46 mL/kg/min; p = 0.03). Moreover, a and (2) evaluate the effect on secondary outcomes. larger increase of the first ventilatory threshold and peak Methods We conducted a systematic review with a meta- heart rate was observed after aerobic interval training in all analysis by searching PubMed and SPORTDiscus data- patients. Other cardiorespiratory parameters, cardiovascu- bases up to March 2017. We included randomized trials lar risk factors, and quality of life were equally affected.
    [Show full text]
  • Comparison of Effects of Continuous and Interval Training on Aerobic Capacity IJCRR Section: Healthcare Sci
    International Journal of Current Research and Review Research Article DOI: http://dx.doi.org/10.31782/IJCRR.2019.1121 Comparison of Effects of Continuous and Interval Training on Aerobic Capacity IJCRR Section: Healthcare Sci. Journal Impact in Healthy, Non Exercising Young Factor: 5.385 (2017) ICV: 71.54 (2015) Individuals Saba Khan1, Razia Nagarwala2, Ashok Shyam3, Parag Sancheti4 1MPT student, Sancheti College of Physiotherapy, Pune; 2Prof. and HOD, Cardiovascular and Respiratory Physiotherapy, Sancheti College of Physiotherapy, Pune; 3Ashok Shyam (MS Ortho, Sancheti Institute for Orthopaedics and Rehabilitation, Pune; 4Parag Sancheti (MCh Ortho, Chairman, Sancheti Institute for Orthopaedics and Rehabilitation, Pune. ABSTRACT Objective: Participation in aerobic exercise generates increased cardiorespiratory fitness, which results in a protective factor for cardiovascular disease and all-cause mortality. Interval training might cause higher increases in cardiorespiratory fitness in comparison with continuous training; nevertheless, current evidence is not conclusive. This study tests the effect of interval training with moderate intensity continuous training on aerobic capacity (V02 max). Method: 40 young healthy subjects were recruited according to inclusion and exclusion criteria and were randomly allocated into a supervised 6 week endurance training program of 3 weekly sessions of either Interval training ( 5 minutes’ bout at 75%-80% HRMax with 2 minutes of active recovery at 40% -50% HRMax) and continuous training (40%- 60% HR Max) of walking on a treadmill for 30 minutes per session. Primary outcome measure was V02max; secondary outcome measure was resting heart rate, resting respiratory rate, blood pressure and Rating of Perceived Exertion. Results: Vo2max (ml/kg/min) improved significantly in both the groups.(P=0.000).
    [Show full text]
  • Effect of High Intensity Interval Training Versus Moderate Intensity
    COMPARISON OF HIGH INTENSITY INTERVAL TRAINING VERSUS MODERATE INTENSITY CONTINUOUS TRAINING IN A PHASE II CARDIAC REHABILITATION PROGRAM Meghan Long A Thesis Submitted to the Graduate College of Bowling Green State University in partial fulfillment of the requirements for the degree of MASTER OF EDUCATION August 2017 Committee: Todd Keylock, Advisor Dalynn Badenhop Matt Laurent © 2017 Meghan Long All Rights Reserved iii ABSTRACT Todd Keylock, Advisor Research has compared the effects of moderate intensity continuous training (MCT) versus high intensity interval training (HIIT) in phase II cardiac rehabilitation patients. However, the results from these studies have conflicting results. Therefore, there was a need for further research on the topic. The purpose of the current study is to evaluate if HIIT leads to greater improvements in peak volume of oxygen consumed (VO2) when compared to MCT in a group of phase II cardiac rehab patients. Both exercise groups, MCT and HIIT, improved their peak VO2, 12MWT distance, resting systolic blood pressure, resting diastolic blood pressure, score of depression, score of anxiety, score of stress on the Depression Anxiety Stress Scale -21, and the Patient Health Questionnaire - 9 with no significant difference in improvements between the two exercise groups. There was a statistically significant difference in improvements between the two exercise groups resting heart rate with the HIIT group improving greater than the MCT group. The results of this study suggest that HIIT can be used as an effective alternative to MCT on improving functional capacity in a group of phase II cardiac rehabilitation patients. iv I would like to dedicate this to my friends and family who have helped and supported me in everything I do.
    [Show full text]
  • Training for Cardiovascular Fitness, Continued
    Training for Cardiovascular Fitness, Continued UNIVERSITY SPORTS MEDICINE Training for Cardiovascular Fitness What’s in it for me? Cardiovascular (aerobic) exercise: • increases your energy and stamina • helps control blood pressure • improves your blood lipid profile (cholesterol) • helps you burn extra calories to maintain an ideal weight. Aerobic power helps an athlete sustain a challenging exercise pace over time. When you get tired, your movements are no longer fluid and efficient. You are more likely to make mistakes or get injured. Even though you can expect benefits from engaging in cardiovascular exercise, not all exercises are suitable or safe for everyone. You should, therefore, consult with your doctor before beginning any exercise program. The information provided in this handout should not substitute for medical counseling specific to you. What kind of exercise will most improve my cardiovascular fitness? Cardiovascular exercise is any activity that: • involves the large muscles of the body (especially the legs) • is rhythmic and continuous in nature (as opposed to stop-and-start) • challenges your heart and lungs to work harder. Activities like walking, jogging, running, cycling, swimming, aerobics, rowing, stair climbing, hiking, cross country skiing and many types of dancing are “pure” aerobic activities. Sports such as soccer, basketball, squash and tennis may also improve your cardiovascular fitness. However, endurance training could improve performance in these sports. Athletes typically use three training methods to improve their cardiovascular fitness: • slow to moderate-intensity distance training • moderate to high-intensity interval training • high-intensity continuous exercise. What’s the best type of cardiovascular exercise? The best type is any exercise you enjoy and will continue to do! Select an activity that matches your personal preferences and health and fitness status.
    [Show full text]
  • The Role of Intensity and Duration in Endurance Training
    See discussions, stats, and author profiles for this publication at: https://www.researchgate.net/publication/233855836 Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training Article · January 2009 CITATIONS READS 117 3,278 2 authors: Stephen Seiler Espen Tønnessen Universitetet i Agder The Norwegian Olympic Sport Center 160 PUBLICATIONS 2,861 CITATIONS 62 PUBLICATIONS 1,033 CITATIONS SEE PROFILE SEE PROFILE Some of the authors of this publication are also working on these related projects: Connecting physiological and perceptual responses during HIIT View project Training intensity, volume and recovery distribution among elite endurance athletes View project All content following this page was uploaded by Espen Tønnessen on 21 May 2014. The user has requested enhancement of the downloaded file. SPORTSCIENCE · sportsci.org Perspectives / Training Intervals, Thresholds, and Long Slow Distance: the Role of Intensity and Duration in Endurance Training Stephen Seiler1 and Espen Tønnessen2 Sportscience 13, 32-53, 2009 (sportsci.org/2009/ss.htm) 1 University of Agder, Faculty of Health and Sport, Kristiansand 4604, Norway. Email. 2 Norwegian Olympic and Paralympic Committee National Training Center, Oslo, Norway. Email. Reviewers: Iñigo Mujika, Araba Sport Clinic, Vitoria, Spain; Stephen Ingham, English Institute of Sport, Loughborough Uni- versity, Leicestershire, LE11 3TU, UK. Endurance training involves manipulation of intensity, duration, and frequency of training sessions. The relative impact of short, high-intensity training versus longer, slower distance training has been studied and debated for decades among athletes, coaches, and scientists. Currently, the popularity pendulum has swung towards high-intensity interval training. Many fitness experts, as well as some scientists, now argue that brief, high-intensity interval work is the only form of training necessary for performance optimization.
    [Show full text]
  • Endurance Training Webinar Program Clinic Design: an Evidence­ Coaches Based
    2020 LA ‘84 Foundation: PresentationI 7/8/2020 • Endurance Training Webinar Program Clinic Design: An Evidence­ Coaches Based, PhysiologicalCountry Perspective on Cross “Why We Do What LA84We Do” From: 2020 LA ‘84 Foundation PresentationI 7/8/2020 • Endurance Training Program Design: An Dr. JeffreyWebinar I. Messer Evidence-Based, Physiological FacultyClinic - Exercise Physiology, Perspectiveon “Why Exercise Science Department, Mesa We Do WhatWe Do ” Community College, Mesa, AZ. Coaches Volunteer Assistant Coach, Boy's Country Cross-Country, Desert Vista High School, Phoenix, AZ. Cross LA84 [email protected] (480) 461 - 7378 From: Presentation Overview 7/8/2020 • Part I: Speaker Background Webinar • Part II: What This PresentationClinic Is Not • Part III: Training ProgramCoaches Philosophy Country • Part IV: Training - Art & Science Cross LA84 From: Presentation Overview 7/8/2020 • Part V: Maximal Aerobic Power (VO2-MAX) Webinar • Part VI: Lactate ThresholdClinic (LT ) Coaches • Part VII: Running Economy (RE) Country • Part VIII: TheCross Long Run (LR) LA84 From: Presentation Overview 7/8/2020 • Part IX: Protein Requirements & Protein Distribution in Endurance AthletesWebinar Clinic • Part X: Mitochondrial Quality versus Mitochondrial QuantityCoaches • Part XI: AcknowledgmentsCountry Cross • Part XII:LA84 Questions & Discussion From: Presentation Overview 7/8/2020 • Part XIII: Appendices Webinar Clinic Coaches Country Cross LA84 From: 7/8/2020 Webinar Clinic Coaches Country Cross Part LA84 I From: Speaker Background Evidence-Based
    [Show full text]