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Readings:
Aerobic Training Program
Design
NSCA text: Chapter 16
pp 389 – 406
Course web site:
Physical Activity
Guidelines For Americans
2008 - Fact Sheet
Aerobic Training Program Design
Synonyms for “Aerobic Training”
Aerobic training/exercise
Endurance training/exercise
Cardiovascular training/exercise
Cardiorespiratory training/exercise
General Training Principles
Specificity of Exercise
Aerobic capacity = VO2 (dot over V omitted)
[ml O2/kg/min]
You must stress the cardiorespiratory system to
produce adaptations in aerobic capacity
Resistance training is not a effective stimulus to
produce significant increases in aerobic capacity
There is some transfer of capacity from one
aerobic exercise mode to another, but it is not
100%
Aerobic Training Program Design
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2
Swimming peak aerobic capacity in a trained swimmer
will not be produced if swimmer runs, due to different
muscle use pattern
Aerobic Training Program Design
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Program Design Variables
1.
2.
3.
4.
5.
6.
Mode of exercise
Mode
Intensity
Duration
Frequency
Progression
Variation
More commonly known as: F.I.T.T.
Frequency
Intensity
Type
Time
Aerobic Training Program Design
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2.
3.
4.
5.
6.
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Terms, Abbreviations, Basic
Formulae
Mode
Intensity
Duration
Frequency
Progression
Variation
Aerobic Training Program Design
Training goal (“I want to run a 5KM race” vs, “I
want to lose weight”)
Enjoyment preference (“I hate to swim”, “I find
machines boring”, “I like the social aspect of
group exercising”)
Equipment available, weather
Client physical characteristics (e.g., obese, knee
injuries, etc.)
Aerobic Training Program Design
Program Design Variables
1.
Variety of modes discussed in
“Cardiovascular Activity Techniques” unit
Select mode based on:
7
Resting Heart Rate = RHR
Maximum Heart Rate = MHR
Age-predicted maximal heart rate = APMHR
= 220-age (most common formula)
Heart Rate Reserve = HRR = APMHR-RHR
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Intensity of Exercise
Increasing aerobic work
Resting HR
VO2 Max
Maximum HR
Aerobic exercise intensity
is between MHR & RHR
Resting VO2
We use Heart
Rate as an
easy to
measure
indicator of
aerobic work
the body is
doing.
We don’t have
to measure VO2
while a person
exercises
Aerobic Training Program Design
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MHR
True maximum method:
Graded exercise test
(increasing intensity) to point
where HR no longer increases
•Have physician clearance &/or presence
•Not typically done outside of training athletes
Aerobic Training Program Design
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Intensity of Exercise
Intensity of Exercise
MHR
Use Age-predicted maximal
heart rate (APMHR) equation:
“Training Zone” “Target Heart
Rate Range” (THRR)
determined using:
APMHR = 220-age
1) Percent of APMHR
OR
2) Karvonen Formula
•Error ±10-15 beats/min
•Client must not be using medication that
affects HR
takes into account client’s resting HR
Obese clients use: APMRH = 200-(0.5 x age)
Aerobic Training Program Design
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Intensity of Exercise
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Aerobic Training Program Design
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Intensity of Exercise
Intensity of Exercise
“Training Zone” by % APMHR
APMHR
85% APMHR
Training zone = 70%-85% APMHR
(55%-65% APMHR for very low capacity clients)
70% APMHR
Target HR upper limit = APMHR(.85)
Target HR lower limit = APMHR(.70)
Resting HR
Increasing aerobic work
Increasing aerobic work
APMHR
“Training Zone” by % APMHR
relationship to %VO2 max
85% APMHR = 75% V02 max
70% APMHR = 55% VO2 max
Resting HR
Aerobic Training Program Design
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So, a person training at 70% APMHR, is training
at approximately 55% of VO2 max
Aerobic Training Program Design
Intensity of Exercise
Intensity of Exercise
“Training Zone” by % APMHR
“Training Zone” by % APMHR
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Increasing aerobic work
APMHR
85% APMHR
EXAMPLE:
30 yr-old client
APMHR = 220-age = 220-30 = 190 beats/min
Target HR upper limit = APMHR(.85)=190(.85) =162
70% APMHR Target HR lower limit = APMHR(.70)=190(.70)=133
65% APMHR
Low Capacity
Client
55% APMHR
THRR (Target Heart Rate Range) = 133 to 162 beats /
min
= 22 to 27 beats / 10 sec
Resting HR
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Intensity of Exercise
Intensity of Exercise
“Training Zone” by % APMHR
“Training Zone” by Karvonen (HRR) formula
85% HRR
50% HRR
Heart Rate Reserve
Increasing aerobic work
APMHR
Resting HR
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Aerobic Training Program Design
HRR (Heart Rate Reserve) = APMHR-RHR
Training zone = 50%-85% HRR
Target HR upper limit = HRR(.85)+RHR
Target HR lower limit = HRR(.50)+RHR
Measure RHR in bed after waking up in the
morning, or after laying quietly for 15 minutes
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Aerobic Training Program Design
Intensity of Exercise
Intensity of Exercise
“Training Zone” by Karvonen (HRR) formula
“Training Zone” by Karvonen (HRR) formula
Resting HR
Aerobic Training Program Design
Target HR upper limit = HRR(.85)+RHR
= 120(.85)+70 = 172 beats/min
Target HR lower limit = HRR(.50)+RHR
= 120(.50)+70 = 130 beats/min
THRR (Target Heart Rate Range)=130 to 172 bpm
= 22 to 29 beats / 10 sec
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APMHR
Increasing aerobic work
50% HRR
EXAMPLE:
30 yr-old client, RHR = 70 beats/min
APMHR = 220-age = 220-30 = 190 beats/min
HRR = APMHR-RHR = 190-70 = 120 beats/min
85% HRR
50% HRR
Heart Rate Reserve
85% HRR
Heart Rate Reserve
Increasing aerobic work
APMHR
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Takes into account client’s
resting HR
Trained client
Beginner client
Resting HR
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Intensity of Exercise
Intensity of Exercise
Comparison of “Training Zone” by %APMHR & Karvonen formula
“Training Target Intensity” by Talk Test
Heart Rate (beats/min)
180
160
140
Useless range
FOR VERY FIT
of Karvonen
PERSON
120
100
no difference
between formulae
top end
80
60
FOR NOT FIT PERSON
% APMHR formula,
more conservative, so
perhaps better
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For 20 year-old
20
0
200
180
160
140
120
100
80
60
40
20
0
APMHR
50
70
90
Karvonen lower limit
FOR MID RANGE FITNESS
LEVEL, No big difference
Between formulae
Karvonen upper limit
APMHR upper limit
APMHR lower limit
For 30 year-old
30
30
50
70
Increasing aerobic work
200
90
110
110
200
200
180
160
180
160
140
140
120
100
80
60
40
120
100
80
60
40
20
For 40 year-old
20
0
30
50
70
110
Breathing rate will increase with intensity of aerobic exercise. You
should exercise at an intensity that is just below the level at which
you can no longer speak comfortably (i.e. When comfortable
speech is just barely possible you are at the correct exercise
intensity) (1,2).
For 50 year-old
0
90
Can not speak comfortably
Comfortable speech is just barely
possible
30
50
70
90
1. Fahey, T. I. (2009). Fit & Well, Core Concepts and Labs in Physical Fitness and Wellness.
8th edition. McGraw Hill.
2. Persinger, R. F. (2004). Consistency of the talk test for exercise prescription. Medicine &
Science Sports & Exercise , 36 , 1632-1636.
Resting HR
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Resting HR (beats/min)
Resting HR (beats/min)
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Aerobic Training Program Design
Intensity of Exercise
Intensity of Exercise
by Perceived Exertion
Example: For a male, a 68% of VO2 max
training level corresponds to a RPE of 5 (see
also next slide)
For men aerobic
aerobic training
intensity
training intensity
RPE 3.5 - 5
RPE 4 – 5.5
For women
For men
RPE
% of VO2 max
RPE
% of VO2 max
3.5
58
3
48
6
82
5
68
8
92
7
89
Utter AC . Validation of the Adult OMNI Scale of perceived exertion for walking/running exercise. Med Sci Sports Exerc. 2004,
36:1776-80
*A widely used Borg RPE scale also exists, and the Utter 2004 article table 2 also relates that scale to % VO2 max. Dr. Chalmers has
85% APMHR
70% APMHR
WHY?
1.
found that some trainers prefer a 0-10 scale, such as the OMNI scale, to the Borg scale of 6-20.
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At start of exercise program,
check the training intensity
HR target calculated using
formula with client’s
subjective assessment of
intensity (talk test or
perceived exertion)
APMHR
Increasing aerobic work
A 10 step OMNI Rating of Perceived
Exertion (RPE*) scale has been used to
gauge exercise intensity, and relate that
perceived intensity to aerobic work intensity
(1). The interpretation of the 0-10 scale is
aided by illustrations.
For women
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Aerobic Training Program Design
Resting HR
EXAMPLE:
72 yr-old client exercises at APMHR?
42 yr-old client unable to exercise at 70% APMHR
Aerobic Training Program Design
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Intensity of Exercise
Intensity of Exercise
Rating
HR targets can be wrong
Increasing aerobic work
70-85% APMHR may be:
•Way too hard for one person
•Too easy for another person
BUT….
“Exertion does not lie”
RPE technique to set aerobic exercise intensity in:
Faster, Better, Stronger, Heiden, Testa, Musolf, pg 215-7
Aerobic Training Program Design
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Intensity of Exercise
HR targets can be wrong.
Description
0
Nothing at all
0.5
1
Very, very weak RPE < 2, ZONE 1= easy
aerobic, for warming up
Very weak
and cooling down
2
Weak
3
Moderate
4
Somewhat strong
5
Strong
6
Between strong and very strong
7
Very strong
8
Between very strong and very, very strong
9
Very, very strong
10
Maximal
RPE 2-3, ZONE 2 =
Aerobic base, mild stress,
good for beginners
RPE 3-5, ZONE 3 =
Aerobic capacity zone,
Intensive aerobic/Cardiofitness zone RPE 5-7, ZONE 4 =
Aerobic-anaerobic
transition (required zone
for athletes only)
RPE 8-10, ZONE 5 =
only for elite athletes
Aerobic Training Program Design
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“Heart rate by itself is not a very
meaningful measure. It must be in
context with other measures.
Impossible to base training on heart
rate, too many variables affect it. 99% of
the time RPE is a great window into
stress and adaptation.”
“An APMHR of 85% or more and peak RPP of
25,000 or more were both ineffective in
identifying patients who put forth a maximal
exercise effort (ie, peak RER, ≥1.10).
Perceived exertion was a significant
indicator (P=.04) of patient exertion, with a
threshold of 15 (6-20 scale) being an
optimal cut point.”
Exertion does not lie
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Heiden,
Intensity of Exercise
Pinkstaff et al., Quantifying Exertion Level During Exercise Stress Testing
Using Percentage of Age-Predicted Maximal Heart Rate, Rate Pressure
Product, and Perceived Exertion. Mayo Clin Proc. December 2010
85(12):1095-1100; doi:10.4065/mcp.2010.0357
Aerobic Training Program Design
Faster, Better, Stronger,
Testa, Musolf, pg 215-7
Vern Gambetta Blog
, June 11, 2012
http://www.functionalpathtrainingblog.com/archives.html
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Aerobic Training Program Design
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Program Design Variables
1.
2.
3.
4.
5.
6.
Duration of exercise
2008 Physical Activity Guidelines for Americans. US Dept of
Health & Human Services. www.health.gov. Adults 18-64 yrs
Mode
Intensity
Duration
Frequency
Progression
Variation
Minimum 2 hr 30 min/wk (150 min/wk) moderate
intensity or 1 hr 15 min/wk (75 min/wk) vigorous
intensity (or combination), at least 10 min episodes,
spread throughout week (intensity defn next slide)
E.g. 5x/wk @ 30 min moderate exercise
Aim for additional benefits with 5 hr/wk (300 min/wk)
moderate intensity or 2 hr 30 min/wk vigorous
intensity exercise (or combination)
Durations over 10 min, spread through
week, adding up to target time
Aerobic Training Program Design
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Aerobic Training Program Design
Duration of exercise
Duration of exercise
2008 Physical Activity Guidelines for Americans. US Dept
of Health & Human Services. www.health.gov
Haskell et al., (2007) Physical Activity & Public Health. ACSM
Recommendation Statement. Med Sci Sports Ex. 39:1423-34
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Minimum of:
30 min moderate intensity, at least 10 min
episodes, 5 days/week (= 150 min/wk)
i.e. 5x/wk @ 30 min moderate exercise
or
20 min vigorous intensity, 3 days/week (= 60
min/wk)
Note the use of a “talk test” to judge intensity of exercise
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Duration of exercise
Program Design Variables
Haskell et al., (2007) Physical Activity & Public Health. ACSM
Recommendation Statement. Med Sci Sports Ex. 39:1423-34
1.
moderate intensity
vigorous intensity
2.
“Noticeably
accelerates the heart
rate”
e.g., Walking briskly
“Rapid breathing and
substantial increase
in heart rate”
e.g. Jogging
3.
4.
5.
6.
Aerobic Training Program Design
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Frequency of exercise
Mode
Intensity
Duration
Frequency
Progression
Variation
Aerobic Training Program Design
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Frequency of exercise
# training sessions / week
2008 Physical Activity Guidelines for Americans. US Dept of Health &
Human Services. www.health.gov. Adults 18-64 yrs
Exercise “spread through week”,
adding up to target time
Haskell et al., (2007) Physical Activity & Public Health. ACSM
Recommendation Statement. Med Sci Sports Ex. 39:1423-34
Moderate intensity, 5 days/week
Vigorous intensity, 3 days/week
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Note that with aerobic training (unlike resistance) it is common that
once a client is beyond the beginner stage, there is often no rest day
between 2 training days of the same tissues, to allow 4+ workouts/wk
Rest days most likely placed after higher volume (intensity &/or
duration) day
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Aerobic Training Program Design
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Program Design Variables
1.
2.
3.
4.
5.
6.
Progression
Mode
Intensity
Duration
Frequency
Progression
Variation
Aerobic Training Program Design
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Aerobic Training Program Design
1.
2.
3.
4.
5.
6.
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E.g. 20 min run increased to 22 min next week
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Program Design Variables
Maintain exercise intensity & duration
Frequency can be decreased (no less than
2x/wk)
Aerobic Training Program Design
Typically, frequency, &/or duration are increased first
Later, intensity must also be increased to continue to
stimulate aerobic capacity
General Rule: Limit increases to 10% per week
Maintenance of aerobic fitness
By increase in exercise intensity, frequency,
&/or duration
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Mode
Intensity
Duration
Frequency
Progression
Variation
Aerobic Training Program Design
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Variation
LSD (Long Slow Distance)
Cross training: Variety in exercise mode
(across or within sessions)
Modifications in exercise intensity & duration
once base aerobic capacity is developed
LSD (Long Slow Distance) – see next slide…
Lower intensity and greater duration
Pace/Tempo Training
Exercise at lactate threshold, continuously or with brief
rests (e.g., 3-5 min work, 30-90 sec rest cycles)
Interval Training -more after next slide…
Brief (3-5 min) high intensity (≥ lactate threshold) and
longer lower intensity exercise (1:1 – 1:3 work:rest)
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Aerobic Training Program Design
Interval Training
The New Science of Cardio
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Interval Training
Effects of high intensity training and continuous endurance training on
aerobic capacity and body composition in recreationally active runners
January 27, 2009
Overview: Energy System Development (ESD) is the cardiovascular
component of Core Performance training programs. The intensity of the
workouts is broken up into three different heart rate zones.
How It Works Forget everything you currently believe about cardio
work. Forget keeping your heart rate in some “fat-burning” zone.
Forget plodding along with the vague goal of increasing the
distance you can plod. Instead of training like a plow horse, start training
like a thoroughbred.
You’ll only work at the same effort level for an extended period of time, as you
would with traditional cardio exercise on regeneration or recovery days. But
you’re going to take the time you typically spend on cardio and
develop the ability to perform at a more intense level. You’ll improve
your energy levels, gaining physical strength and stamina without investing
additional time.
Aerobic Training Program Design
Aerobic Training Program Design
–The usefulness of interval
training for recreational athletes is now being explored…
http://www.coreperformance.com/knowledge/training/energy-systemdevelopment.htm
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Vern Gambetta Blog: Feb 7, 2012
“Long slow distance was a term coined to describe running at a
steady pace to develop the aerobic base. Unfortunately as it
evolved the emphasis was on SLOW. This is a huge mistake.
The result was proficiency at running slow for a prolonged
period. This has little carryover to racing, remember the goal of
training is to prepare to race. The emphasis in this method
should be on long steady distance. Select a degree of effort that
allows the runner to run a steady effort for the duration of the
distance with good running mechanics. This type of training
needs to be a means to an end. Unfortunately for many runners
it has become an end to itself.”
Journal of Sports Science and Medicine (2012) 11, 483-488
The aim of the study was to examine the effects of two different training programs
(high-intensity-training vs. continuous endurance training) on aerobic power and
body composition in recreationally active men and women and to test whether or
not participants were able to complete a half marathon after the intervention
period. Thirty-four recreational endurance runners were randomly assigned either to a
Weekend-Group (WE, n = 17) or an After-Work-Group (AW, n = 17) for a 12 weekintervention period. WE weekly completed 2 h 30 min of continuous endurance running
composed of 2 sessions on the weekend. In contrast, AW performed 4 30 min sessions
of high intensity training and an additional 30 min endurance run weekly, always after
work.
…….
Only the improvements of VO2 peak were significantly greater in AW compared with WE.
Both groups completed a half marathon with no significant differences in performance (p
= 0.63). Short, intensive endurance training sessions of about 30 min are
effective in improving aerobic fitness in recreationally active runners
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Aerobic Training Program Design
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Interval Training –The science of designing
Interval Training
–The science of designing
interval training workouts. Buchheit & Laursen 2013
interval training workouts
Buchheit & Laursen, High-Intensity Interval
Training, Solutions to the Programming Puzzle.
Part I. Sports Medicine, 2013, 43:5, 313-338
Part II. Sports Medicine, 2013, 43:10, 927-954
High-Intensity Interval Training (HIIT) can stress
(i.e., train):
Aerobic system (“…one of the most effects means of
improving cardiorespiratory and metabolic function…”
Anaerobic system
Neuromuscular and musculoskeletal systems
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Aerobic Training Program Design
Interval Training
3: RELIEF
INTERVAL
INTENSITY
2: WORK
INTERVAL
DURATION
5: NUMBER
OF REPS IN
A SERIES
Nine different variables can be manipulated
to allow athlete to spend time above 90%
VO2max, AND to control stress (and training)
of anaerobic and neuromuscular and
musculoskeletal system
Aerobic Training Program Design
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An appropriate
pattern of work and
relief cycles
4: RELIEF
INTERVAL
DURATION
6: NUMBER
OF SERIES
WILL
8: BETWEEN SERIES
RECOVERY INTENSITY
9: EXERCISE MODALITY
Athlete must spend at least several minutes
per session reaching at least 90% VO2max
Interval Training
–The science of designing
interval training workouts. Buchheit & Laursen 2013
1: WORK
INTERVAL
INTENSITY
7: BETWEEN SERIES
RECOVERY DURATION
produce a
progressive increase
in fatigue and RPE
over the duration of
the session
RESTING LEVEL OF WORK
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Interval Training – Tabata Training
Interval Training – and fat loss
TABATA et al., Effects of moderatemoderate-intensity endurance and highhigh-intensity
intermittent training on anaerobic capacity and VO2max. Medicine & Science in
Sports & Exercise: 1996, 28: 10, 1327-1330 (in moderately trained young men)
Tabata intervals:
• Eight, 20 second all out exercise bouts
(170% VO2max) + 10 sec rest
• Total workout duration=4 min!
Tabata results:
• VO2max increased by 7 ml*kg-1*min-1
• Anaerobic capacity increased
significantly
• Work time = 2 min 40 sec (does not
meet requirement in Buchheit & Laursen
2013 of several min at high work level)
• 5 days/week, 6 weeks
Steady state aerobic training:
• 60 min at 70% VO2max
• 5 days/week, 6 weeks
Aerobic Training Program Design
Steady state aerobic training results:
• VO2max increased by 5 ml*kg-1*min-1
• No change in anaerobic capacity
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Interval Training – and fat loss
CHALMERS’ 5-MINUTE
DISCUSSION OF FAT REDUCTION
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Aerobic Training Program Design
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Interval Training – and fat loss
Stephen H. Boutcher, High-Intensity Intermittent Exercise and Fat
Loss, Journal of Obesity, Article ID 868305, 2011. doi:10.1155/2011/868305
“The effect of regular aerobic
exercise on body fat is negligible;
however, other forms of exercise
may have a greater impact on
body composition. For example,
emerging research examining
high-intensity intermittent
exercise (HIIE) indicates that it
may be more effective at
reducing subcutaneous and
abdominal body fat than other
types of exercise.”
Aerobic Training Program Design
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Interval Training – and fat loss
Wilson, et al., Concurrent Training: A Meta-Analysis Examining
Interference of Aerobic and Resistance Exercises, Journal of Strength &
Conditioning Research: 2012, 26:8, 2293–2307, doi: 10.1519/JSC.0b013e31823a3e2d
Interval Training – and fat loss
CHALMERS’ 5-MINUTE
DISCUSSION OF FAT REDUCTION
CONCLUSION…
DO INTERVAL TRAINING TO LOSE FAT
(or develop your photo editing skills to make it look like you lost fat)
Aerobic Training Program Design
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Exercise Dose (intensity, duration & freq)
Aerobic Training Program Design
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Duration of exercise
Michael Lauer, Editorial:
And What About Exercise? Fitness and
Risk of Death in “Low-Risk” Adults, J Am Heart Assoc. 2012;
Is it proven to be effective?
1:e003228, published online June 27, 2012, doi:10.1161/JAHA.112.003228
Current US guidelines recommend that most adults seek to engage in at least
moderate-level exercise for ≥150 minutes a week (eg, 30 minutes a day for 5
days a week). Barlow and colleagues argue that their data support widespread
prescription of higher doses of exercise even among low-risk adults. To date,
though, there are no large-scale randomized trials supporting exercise
recommendations. One small trial of sedentary obese women found that as little as
72 minutes of exercise per week could lead to potentially meaningful improvements
in physical fitness. A large-scale observational study of >400 000 adults suggested
that even as little as 15 minutes of exercise per day predicted a 14% reduction in risk
of death. Some of us worry that that people might misinterpret public
health recommendations to mean that anything less than 150 minutes
of exercise per week is of no value and therefore not worth pursuing at
all. To add to the confusion, we now are aware of data suggesting that some adults
might be harmed by exercise. It is critically important to avoid oversimplifications that
overlook nuanced quantitative and qualitative issues:
Aerobic Training Program Design
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Exercise Dose (intensity, duration & freq)
Exercise Dose (intensity, duration & freq)
VERSUS…..
Can you do less than 150 min/week and
still get benefits??
Increase Your Chances of Living Longer
….
2. You don't have to do high amounts of activity or vigorous-intensity
activity to reduce your risk of premature death. You can put yourself
at lower risk of dying early by doing at least 150 minutes a week
of moderate-intensity aerobic activity. (Chalmers emphasis added)
Source: http://www.cdc.gov/physicalactivity/everyone/health/
Aerobic Training Program Design
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Exercise Dose (intensity, duration & freq)
Duck-chul Lee, et al., Leisure-Time Running Reduces All-Cause
J Am Coll Cardiol. 2014;64(5):472-481. doi:10.1016/j.jacc.2014.04.058.
and Cardiovascular Mortality Risk,
Aerobic Training Program Design
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Exercise Dose (intensity, duration & freq)
Arem H et al., Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response
relationship. JAMA Intern Med. 2015 Jun 1;175(6):959-67. doi:10.1001/jamainternmed.2015.0533.
• Mortality Risk reduced by <51
min/wk, < 6 miles/wk, 1-2x/wk
(not by <6mph)
• At LESS than 1x daily
recommended PA level, risk
decreases 20%
• Risk has similar level up to 120175 min/wk, 13-19 miles/wk,
5x/wk.
• Most (31%) benefit of risk
reduction occurs at 1-2x
recommended PA level (150
min/wk moderate PA)
• Risk INCREASES (still less than
sedentary) for ≥176 min/wk, ≥ 20
miles/wk, ≥ 6x/wk.
• Maximal (39%) benefit of risk
reduction occurs at 3-5x
recommended PA level
• No significant elevated risk with
> 10x PA level
LTPA = Leisure Time Physical Activity
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Exercise Dose (intensity, duration & freq)
CONCLUSIONS:
Patel et al., Leisure time spent sitting in relation to total mortality in a prospective cohort of US adults. Am J Epidemiol.
2010 Aug 15;172(4):419-29.Epub 2010 Jul 22.
Owen et al., Too Much Sitting: The Population Health Science of Sedentary Behavior, Exercise & Sport Sciences
Reviews: July 2010 - Volume 38 - Issue 3 - pp 105-113, doi: 10.1097/JES.0b013e3181e373a2
Hamilton et al., Too little exercise and too much sitting: Inactivity physiology and the need for new recommendations on
sedentary behavior Current Cardiovascular Risk Reports, Volume 2, Number 4, 292-298, doi: 10.1007/s12170-0080054-8
Owen et al., Too much sitting: a novel and important predictor of chronic disease risk? Br J Sports Med 2009;43:81-83
doi:10.1136/bjsm.2008.055269
Genevieve N. Healy et al., Sedentary time and cardio-metabolic biomarkers in US adults: NHANES 2003–06. Eur Heart
J. first published online January 11, 2011 doi:10.1093/eurheartj/ehq451
Hidde P. et al. Sitting Time and All-Cause Mortality Risk in 222 497 Australian Adults. Arch Intern Med.
2012;172(6):494-500. doi:10.1001/archinternmed.2011.2174
• Less than current PA recommendations reduces risk of
all-cause mortality (and so IS useful).
• Current PA recommendations may reduce risk of
all-cause mortality further.
• Very high levels of PA may, or may
not, increase risk compared to
moderate exerciser.
Aerobic Training Program Design
Do the standard exercise
recommendations really work for
our sedentary population?
61
Exercise Dose (intensity, duration & freq) and Health
Outcomes
Do the standard exercise recommendations
really work for our sedentary population?
U
62
Do the standard exercise recommendations
really work for our sedentary population?
FINDINGS…
Time spent sitting was independently associated with total
mortality, regardless of physical activity level. This means:
Reduction of too much sitting, or too few breaks from sitting,
should be included in physical activity and health guidelines.
Excess sitting should be considered a health hazard
Reduction in overall sedentary time is desirable.
Breaking up sedentary time, even without a reduction, is
beneficial.
Aerobic Training Program Design
Aerobic Training Program Design
Exercise Dose (intensity, duration & freq)
and Health Outcomes
Even when adults meet physical activity guidelines,
sitting for prolonged periods can compromise
metabolic health and increase mortality.
Exercise Dose (intensity, duration & freq)
and Health Outcomes
63
Similar FINDINGS in another study…
Stamatakis E, et al., Screen-based entertainment time, all-cause mortality, and cardiovascular events
population-based study with ongoing mortality and hospital events follow-up. J Am Coll Cardiol. 2011
Jan 18;57(3):292-9.
Spending more than four hours a day sitting more than
doubles your risk of dying from or being hospitalized for heart
disease, even for those who exercise more than two hours (!)
per day.
Perhaps due to other unhealthy lifestyle factors associated with the
sitting, or due to elevated inflammation resulting from the sitting (blood
levels of C- reactive protein were elevated in the prolonged sitters).
Aerobic Training Program Design
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6/23/2015
Exercise Dose (intensity, duration & freq)
and Health Outcomes
Aerobic Training Program Design
U
65
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