Lesson 2Cardiovascular Exercise:Steady State & Interval

Diploma in Health and Fitness Part 1-

Course Educator: Jonathan Ledden

Real Fitness for Real Results

• 4 Week Transformation

• Checklist / Workout Videos

• Why do we need Fitness?

• Preventing Disease

Lesson 1 Recap

Lesson 2

• What is cardiovascular exercise?

• Types of cardio and proper technique

• The role of cardio in aerobic fitness

• Energy Systems

• Programming cardio

• Summary

• Course Interaction

• Q & A

Real Fitness for Real Results1% Better Every Day

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)

What is Cardio?

(Cardio) Cardiovascular exerciseAny exercise which involves working your large muscle groups and raising your heart rate for an extended period of time.

Cardiovascular Exercise

To improve your hearts and lungs ability to adjust and recover to full body exercise.

What is the purpose of Cardiovascular exercise?

1 hour per day a must for fat loss

Fasted cardio is

best

Must stay in fat burning

zone Shapes body

You can’t over train cardio

Cardio Myths

Important part of fat loss

Great for Heart and

lungs

Improves sports

performance

Boosts Energy

Helps the brain (Cognitive Function)

Reduces stress

Cardio Facts

Your 3 Energy Systems

ATP - PC System

Anaerobic System

Aerobic System

Your 3 Energy Systems

ATP - PC System

Anaerobic System

Aerobic 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, 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 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.

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 6 - 9 15 – 30 minsBeginnerIntermediate

H.I.I.T. – 1:1.5 Work to Rest 30 seconds 45 seconds 7 - 9 15 – 20 minsBeginnerIntermediate

H.I.I.T. – 1:1 Work to Rest 30 seconds 30 seconds 7 - 9 12 – 20 minsIntermediateAdvanced

H.I.I.T. – 2:1 Work to Rest 30 seconds 15 seconds 8 - 9 12 – 15 mins Advanced

H.I.I.T. – 3:1 Work to Rest 45 seconds 15 seconds 8 - 9 4 minutesIntermediateAdvanced

Steady State Vs Interval Training

Steady State Interval Work

Intensity: Moderate up to 80% MHR Intensity: Vigorous 70 – 90% MHR

Exercise: Moderate Aerobic Exercise. Exercise: Interval Based Training: H.I.I.T.

Energy System: Aerobic Energy System: Anaerobic + Aerobic

Work Period: 20 minutes – 1 hourRest Period: None

Work Period: 4 - 30 minutesRest Period: Work to Rest 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 large improvements in overall cardiovascular fitness

Benefits: Proven most effective cardio for fat loss. Also great for larger cardio respiratory improvements, recovery improvements and improved sports performance. EPOC

Types Of Cardio

You’re only one workout away from a good mood!!!

What are the most common cardio exercises we see daily?

Running

Pros

You can do it anywhere

Doesn’t cost anything

Easy to start

Great for Cardio

Respiratory

You can use interval training

Full body workout

ConsRequires

good technique

High Impact

Not suitable for obese or back issues

High injury rate

Can be boring

Not suitable joint injuries

Running

1. Stand Tall leaning forward slightly. Look forward and not down.

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.

Common Injuries from bad technique:

Plantar fasciitis / Shin Splints

Tendinitius

Back Pain

Knee / Joint Pain

Cycling

Pros

Low Impact

Doubles as a way to

commute

Easy to start

Great for Cardio

Respiratory

You can use interval training

Boosts energy levels

Cons

Costs a lot for equipment

A lot of equipment

needed

Roads can be dangerous

Serious injury risk

Only works lower body

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)

Indoor Rowing

Pros

Low Impact

Works every muscle in the

body

Builds strength in the back, legs

and core

Brilliant for intervals

Amazing for cardio respiratory

improvements

Cons

You have to own one or be a member in a gym

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

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. 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

Rewards Improving Cardio Fitness

Great energy levels, sleep

and hormone balance

Fast metabolism

Helps maintain a

low body fat

Lowers risk of CVD

Post in Youtube video comment section how many rounds and reps of the Week 1 Strength Workout

you managed to get through

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Week 1 Challenge

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Weekly Challenge

✓ What is cardiovascular exercise

✓ Types of cardio and proper technique

✓ The role cardio plays in aerobic fitness

✓ Programming cardio

o Attend all of the lessons live to ask Questions

in real time and benefit the most

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Summary

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