Diploma in Health and Fitness Part 1-

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1 Diploma in Health and Fitness Part 1- Real Fitness for Real Results Lesson 2 Cardiovascular Exercise: Steady State & Interval Course Educator: Jonathan Ledden

2 4 Week Transformation Lesson 1 Recap Checklist / Workout Videos Why do we need Fitness? Preventing Disease

3 What is cardiovascular exercise? Types of cardio and proper technique The role of cardio in aerobic fitness Lesson 2 Energy Systems Programming cardio Summary Course Interaction Q & A

4 Real Fitness for Real Results 1% Better Every Day

5 Risks Of Not Improving Cardio Fitness Hormone imbalance: bad energy levels and bad sleep Slow Metabolism Prone to higher body fat Higher risk of CVD (Heart Disease)

6 What is Cardio? (Cardio) Cardiovascular exercise Any exercise which involves working your large muscle groups and raising your heart rate for an extended period of time.

7 Cardiovascular Exercise What is the purpose of Cardiovascular exercise? To improve your hearts and lungs ability to adjust and recover to full body exercise.

8 Cardio Myths Fasted cardio is best Must stay in fat burning zone Shapes body 1 hour per day a must for fat loss You can t over train cardio

9 Cardio Facts Improves sports performance Boosts Energy Great for Heart and lungs Helps the brain (Cognitive Function) Important part of fat loss Reduces stress

10 Your 3 Energy Systems Aerobic System Anaerobic System ATP - PC System

11 Your 3 Energy Systems Aerobic System Anaerobic System ATP - PC System Endurance Work Swimming Running Cycling Work period without Rest: 3 mins many hours H.I.I.T. The Magic Zone Rowing/Swimming Interval Training Strength training Work period without Rest: 30 seconds - 3 minutes EPOC Maximum Effort 100m Sprint Gymnastics/Golf Power Lifting Work period without Rest: 1-10 seconds

Steady State Cardio Aerobic energy system Running,

Works the heart rate up to 80% MHR (Maximum Heart

extended periods: 20 / 30 / 40 mins Not very

12 Steady State Cardio Aerobic energy system Running, swimming, cycling, and moderate aerobic exercise Works the heart rate up to 80% MHR (Maximum Heart Rate) RPE Level 4-8 Uses large muscle groups for extended periods: 20 / 30 / 40 mins Not very effective for fat loss. Good for improving working at longer periods

Interval Training Anaerobic + Aerobic energy systems Circuits, HIIT, and Metcon (metabolic conditioning work) EPOC Heart rate working between 70-90% MHR RPE Level 7-9 Can be a

13 Interval Training Anaerobic + Aerobic energy systems Circuits, HIIT, and Metcon (metabolic conditioning work) EPOC Heart rate working between 70-90% MHR RPE Level 7-9 Can be a mix of many different exercises for short periods of work followed by short periods of rest Extremely effective for fat loss, recovery, aerobic and anaerobic fitness improvements.

14 H.I.I.T. Programming Your Cardio Interval Type Work Period Rest Period RPE Level Total Time Fitness Level H.I.I.T. 1:2 Work to Rest 30 seconds 60 seconds mins H.I.I.T. 1:1.5 Work to Rest 30 seconds 45 seconds mins H.I.I.T. 1:1 Work to Rest 30 seconds 30 seconds mins Beginner Intermediate Beginner Intermediate Intermediate Advanced H.I.I.T. 2:1 Work to Rest 30 seconds 15 seconds mins Advanced H.I.I.T. 3:1 Work to Rest 45 seconds 15 seconds minutes Intermediate Advanced

15 Steady State Vs Interval Training Steady State Intensity: Moderate up to 80% MHR Exercise: Moderate Aerobic Exercise. Energy System: Aerobic Work Period: 20 minutes 1 hour Rest Period: None Suitable for: Everyone Benefits: Good for improving work at longer periods. Not very efficient at fat loss or large improvements in overall cardiovascular fitness Interval Work Intensity: Vigorous 70 90% MHR Exercise: Interval Based Training: H.I.I.T. Energy System: Anaerobic + Aerobic Work Period: 4-30 minutes Rest Period: Work to Rest of 1:1 / 1:2 / 1:3 Suitable for: Everyone Benefits: Proven most effective cardio for fat loss. Also great for larger cardio respiratory improvements, recovery improvements and improved sports performance. EPOC

16 Types Of Cardio You re only one workout away from a good mood!!! What are the most common cardio exercises we see daily?

17 Running Pros You can do it anywhere Cons Requires good technique Doesn t cost anything High Impact Easy to start Not suitable for obese or back issues Great for Cardio Respiratory High injury rate You can use interval training Can be boring Full body workout Not suitable joint injuries

Running Common Injuries from bad technique: Plantar fasciitis / Shin Splints Tendinitius Back Pain 1. Stand Tall leaning forward slightly. Look forward and not down. Knee / Joint Pain 2.

18 Running Common Injuries from bad technique: Plantar fasciitis / Shin Splints Tendinitius Back Pain 1. Stand Tall leaning forward slightly. Look forward and not down. Knee / Joint Pain 2. Keep arms tight to the body. Relaxed movement of the arms. 3. Land mid foot strike. Avoid landing on heal and over striding. 4. Maintain a comfortable stride. Not too shallow or too long.

19 Cycling Pros Cons Low Impact Easy to start You can use interval training Doubles as a way to commute Great for Cardio Respiratory Costs a lot for equipment A lot of equipment needed Roads can be dangerous Serious injury risk Boosts energy levels Only works lower body

Seat Position: The front of the seat and the back of the handlebars should be the length of your forearm from your elbow to your fingertips.

20 Cycling 1. Seat Height: Standing beside the bike the seat should be set up at the same height as the middle of your hip bone. (Too low = Knee pain, Too high = Hamstring / Tendon issues) 2. Seat Position: The front of the seat and the back of the handlebars should be the length of your forearm from your elbow to your fingertips. The seat should also be horizontal with no tilt. (Tilting forward or back will cause back pain) 3. Handlebar Height: Set up slight below the seat so you have a very slight arch in the back but still sitting comfortably with a view straight forward. With a hybrid bike handle bars it will be at the same height as your seat. (Too low or high: Back and neck pain)

21 Indoor Rowing Pros Low Impact Works every muscle in the body Cons You have to own one or be a member in a gym Builds strength in the back, legs and core Brilliant for intervals Amazing for cardio respiratory improvements

22 Indoor Rowing 1. The Drive: Keeping your arms straight while pushing through the heals to extend your legs 2. Once the legs are almost fully extended lean back slightly while pulling the handle into your sternum 3. The Recovery: Pause for a second before extending your arms fully again 4. Then to return to the start position lean forward while bending the knees

23 Gym Cardio

Tracking Results 1. AMRAP: As many rounds as possible in a certain time period As your rounds and reps improve your aerobic/anaerobic fitness 2. For Time: (Eg.

24 Tracking Results 1. AMRAP: As many rounds as possible in a certain time period As your rounds and reps improve your aerobic/anaerobic fitness 2. For Time: (Eg. Complete 6 Rounds For Time) Complete 6 rounds of 50 Squats / 50 Press Ups / 50 Crunches 3. Pace: As your intervals get faster your pace per km will automatically improve and decrease. 4. Average BPM: If you are tracking your heartrate you can use your average heartrate to make sure you are working at the correct intensity

25 Rewards Improving Cardio Fitness Great energy levels, sleep and hormone balance Fast metabolism Helps maintain a low body fat Lowers risk of CVD

26 Weekly Challenge Week 1 Challenge Post in Youtube video comment section how many rounds and reps of the Week 1 Strength Workout you managed to get through #shaw4weektransform

27 What is cardiovascular exercise Types of cardio and proper technique The role cardio plays in aerobic fitness Summary Programming cardio o Attend all of the lessons live to ask Questions in real time and benefit the most o We re here to help, so contact us anytime!

28 The next session is Meal Planning and Prep Whole Food vs Processed Food What your plate should look like Your Next Lesson Lesson 3 Practical Meal Planning Supplementation Attend all of the lessons LIVE and your knowledge will grow Shaw Academy 12 Month Membership Prize during Lesson 6

29 QUESTION TIME See you back live Next Week Meal Planning and Prepping

SHAW ACADEMY NOTES. Diploma in Health and Fitness

SHAW ACADEMY NOTES. Diploma in Health and Fitness SHAW ACADEMY NOTES Diploma in Health and Fitness Lesson 3 Cardiovascular Exercise (Steady State and Interval Training) Notes What is cardiovascular exercise? (Cardio) Cardiovascular exercise Any exercise