SHAW ACADEMY NOTES. Diploma in Health and Fitness

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1 SHAW ACADEMY NOTES Diploma in Health and Fitness

2 Lesson 3 Cardiovascular Exercise (Steady State and Interval Training) Notes What is cardiovascular exercise? (Cardio) Cardiovascular exercise Any exercise which involves working your large muscle groups and raising your heart rate for an extended period of time. What is the purpose of cardiovascular training? To improve your hearts and lungs ability to adjust and recover to full body exercise. Cardio Myths: Best for fat loss 1 hour per day a must Fasted cardio best Must stay in fat burning zone Shapes the body No need for leg workouts You can t over train cardio Is the best exercise to improve your fitness?

3 Cardio Facts: Important part of fat loss Great for heart and lung improvements Improves sports performance Boosts energy levels Helps the brain (Cognitive function) Reduces stress Energy System Development: Aerobic System Endurance Work: Swimming / Running / Cycling Work: Moderate Intensity 3 many hours Anaerobic System Conditioning Work: Rowing / Circuits / Weight training Work: High Intensity - 3 minutes ATP PC System Maximum Effort: Gymnastics / Power Lifting / Olympic Weightlifting Work: Maximum Intensity 1-10

4 220 Your Age = MHR Eg = 185 Bpm (Beats Per Minute) This is just a guide as some people can tolerate higher numbers while others may not be able to reach their specific number

5 Steady State Interval Work Intensity: Moderate up to 80% MHR Intensity: Vigorous 70 90% MHR Exercise: Running, Cycling, Swimming etc. Exercise: Circuit and HIIT based training Energy System: Aerobic Energy System: Anaerobic + Aerobic Work Period: 20 minutes 1 hour Period: None Work Period: 4 - minutes Period: of 1:1 / 1:2 / 1:3 Suitable for: Everyone Suitable for: Everyone Benefits: Good for improving work at longer periods. Not very efficient at fat loss or improvements in cardio fitness Benefits: Proven most effective cardio for fat loss. Also great for larger cardio respiratory improvements, recovery improvements and improved sports performance. EPOC

6 Steady State Cardio Aerobic energy system Running, swimming, cycling, and endurance based sports Works the heart rate up to 80% MHR (Maximum Heart Rate) Uses large muscle groups for extended periods Not very effective for fat loss. Good for improving working for longer periods Interval Training Aerobic energy system Running, swimming, cycling, and endurance based sports Works the heart rate up to 80% MHR (Maximum Heart Rate) Uses large muscle groups for extended periods Not very effective for fat loss. Good for improving working for longer periods

7 Interval Type Work Period Period MHR Total Time Fitness Level L.I.I.T. 1:3 90 Up to 80% 15 Beginner L.I.I.T. 1:2 60 Up to 80% 15 Beginner H.I.I.T. 1: % 15 Beginner H.I.I.T. 1: % Advanced H.I.I.T. 1:1 Work to 80 90% Advanced H.I.I.T. 2: % Advanced TABATA 2:1 2o 10 90% 4 minutes Advanced

8 Cardio Technique: Running / Cycling / Rowing See Webinar Slides: For Pros / Cons / Technique Primary objective to improve heart and lung function Using mainly Interval training with some steady state Heart rate working between 60-90% MHR Other Benefits: Fat loss, energy levels, better sleep Programming Cardio Frequency Intensity Time Type Exercise 3-5 time per week 60-90% MHR 20 + Interval and Steady State Rowing / Cycling / Swimming / Running

9 Day Exercise Warm up Work Sets Intensity Monday Interval: Running / Cycling 3- minute jog % MHR Tuesday Wednesday Steady State: Swim /Row / Jog 3 minute 20 minutes N/A N/A 60-70% MHR Thursday Friday Interval: Running / Cycling 3- minute jog % MHR Saturday Sunday

10 Tracking Results 1. Pace: As your intervals get faster your pace per km will automatically improve and decrease. 2. Average BPM: If you are tracking your heartrate you can use your average heartrate to make sure you are working at the correct intensity 3. Overall Distance: As you increase in fitness you will be automatically travelling a longer distance overall with your interval. Either track this through GPS or simply take the same route and record your finish point each session.

11 THANK Thank YOU You

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