NSCA Georgia State NSCA Georgia State ClinicClinic

Mike Martino, PhD, ACSM-ETTMike Martino, PhD, ACSM-ETTGeorgia College & State UniversityGeorgia College & State University

Associate Professor, Exercise Associate Professor, Exercise ScienceScience

NSCA Georgia State DirectorNSCA Georgia State Director

Effective Methods for Cardiovascular Endurance

Training

Presentation OutlinePresentation Outline

Types of Endurance TrainingTypes of Endurance Training Physiological AdaptationsPhysiological Adaptations ““What does the research say?”What does the research say?” Current Training PhilosophiesCurrent Training Philosophies Training Recommendations based on Training Recommendations based on

ScienceScience Applied InformationApplied Information QuestionsQuestions

Factors of EnduranceFactors of Endurance

Muscle force production capacityMuscle force production capacity Biomechanical efficiencyBiomechanical efficiency Metabolic efficiency Metabolic efficiency Movement velocity potential Movement velocity potential Psychological abilitiesPsychological abilities

Endurance TrainingEndurance Training

General vs. Specific (Ozolin, 1971)General vs. Specific (Ozolin, 1971) Cardiovascular or Aerobic Cardiovascular or Aerobic

enduranceendurance Muscular enduranceMuscular endurance

Acyclic (50-80% 1RM, 10-30 reps)Acyclic (50-80% 1RM, 10-30 reps) Cyclic (20-50% 1RM, 30-100 reps)Cyclic (20-50% 1RM, 30-100 reps)

Anaerobic enduranceAnaerobic endurance Power endurancePower endurance Speed enduranceSpeed endurance

Cardiovascular Cardiovascular EnduranceEndurance

Long Slow Distance (LSD)Long Slow Distance (LSD) Continuous Continuous Pace/TempoPace/Tempo Interval Interval Repetition Repetition FartlekFartlek Intermittent Intermittent Parametric Parametric

Physiological Adaptations Physiological Adaptations to Endurance Trainingto Endurance Training

Central factorsCentral factors Heart size (Left Heart size (Left

ventricle*)ventricle*) Total blood volumeTotal blood volume

Plasma volumePlasma volume # Red blood cells# Red blood cells

Stroke volumeStroke volume HR responseHR response Cardiac Output (Q)Cardiac Output (Q)

Peripheral factorsPeripheral factors Blood vessel angiogenesisBlood vessel angiogenesis

capillarizationcapillarization capillary-to-fiber ratiocapillary-to-fiber ratio opening of existing opening of existing

capillariescapillaries Effective blood redistribution Effective blood redistribution Cellular oxidationCellular oxidation Mitochondrial # and densityMitochondrial # and density Oxidative enzyme # and Oxidative enzyme # and

activityactivity Muscle glycogen storage Muscle glycogen storage

capacitycapacity FFA utilization FFA utilization

Interval Training ResearchInterval Training ResearchJensen, Bangsbo & Hellsten (2004)Jensen, Bangsbo & Hellsten (2004)

Methods (Untrained males)Methods (Untrained males) Study 1 (N=6 M) & Study 2 (N=7 M)Study 1 (N=6 M) & Study 2 (N=7 M) Mean VMean VOO22maxmax 50.2 ml 50.2 ml..kgkg-1-1..minmin-1-1 & 45.4 ml & 45.4 ml..kgkg-1-1..minmin-1-1

Single leg knee extension ergometer (cycling)Single leg knee extension ergometer (cycling) 150% 1 min exercise 3 min rest for 1 hr (55 rpm)150% 1 min exercise 3 min rest for 1 hr (55 rpm) 90% V90% VOO22max max 1 min bouts 30 sec rest for 1 hr (55 1 min bouts 30 sec rest for 1 hr (55

rpm)rpm) ResultsResults

endothelial proliferation & endothelial proliferation & capillary growth capillary growth vascular endothelial growth factor vascular endothelial growth factor basic fibroblast growth factorbasic fibroblast growth factor

Interval Training ResearchInterval Training ResearchOverend, Paterson & Cunningham (1992)Overend, Paterson & Cunningham (1992)

Methods (N=17, Untrained males)Methods (N=17, Untrained males) 10 weeks of cycle ergometry10 weeks of cycle ergometry Continuous group (80% VContinuous group (80% VOO22maxmax)) 4 x 40 min sessions/wk4 x 40 min sessions/wk Interval group did same average power Interval group did same average power

outputoutput ResultsResults

VVOO22maxmax significantly significantly Ventilatory thresholdVentilatory threshold Improved OImproved O22 uptake kinetics uptake kinetics

Intermittent Training Intermittent Training ResearchResearch

Mayer et al. (2001)Mayer et al. (2001) MethodsMethods N=33 sedentary individuals (45-75 yrs)N=33 sedentary individuals (45-75 yrs) 5 days/wk for 10 weeks5 days/wk for 10 weeks Intermittent exerciseIntermittent exercise

Target HR + 5 btsTarget HR + 5 bts..minmin-1-1 then rest until 5 bts then rest until 5 bts..minmin-1-1 below THR below THR Continuous exerciseContinuous exercise

Non-stop at calculated THRNon-stop at calculated THR 11stst week 20 min per session week 20 min per session

Each week increase sessions by 3 minEach week increase sessions by 3 min Treadmill, bike, stepping, & rowingTreadmill, bike, stepping, & rowing

ResultsResults Similar gains in VSimilar gains in VOO22maxmax

Significant differences for IT group in mass and body Significant differences for IT group in mass and body fat%fat%

Interval & Continuous Training Interval & Continuous Training Variables Variables

Interval Training Interval Training Distance or Distance or

duration of the duration of the work intervalwork interval

Intensity of the Intensity of the work intervalwork interval

Duration of the rest Duration of the rest intervalinterval

Type of rest Type of rest intervalinterval

Continuous Continuous TrainingTraining Distance or Distance or

duration duration Intensity or paceIntensity or pace Modes of trainingModes of training

RunningRunning CyclingCycling SwimmingSwimming Cross-Training Cross-Training

Interval versus Continuous Interval versus Continuous TrainingTraining

IntervalInterval Work intensity above ATWork intensity above AT AE Physiological factorsAE Physiological factors Higher caloric Higher caloric

expenditureexpenditure Shorter time periodShorter time period pain thresholdpain threshold speed endurancespeed endurance power endurancepower endurance NM control Type II NM control Type II

fibersfibers buffering capacitybuffering capacity specific endurancespecific endurance

Continuous Continuous Intensity at or below Intensity at or below

ATAT AE Physiological AE Physiological

factorsfactors Possible Possible technique technique

Poor mechanics due to Poor mechanics due to fatiguefatigue

General enduranceGeneral endurance

Training IntensitiesTraining Intensities

Subcritical, Critical, SupracriticalSubcritical, Critical, Supracritical Zatzyorski (1980)Zatzyorski (1980)

Aerobic, “Lactate Threshold”, V02, Aerobic, “Lactate Threshold”, V02, AnaerobicAnaerobic

Aerobic, Aerobic/Anaerobic mix, Anaerobic, Aerobic, Aerobic/Anaerobic mix, Anaerobic, SprintSprint

AE1, AE2, AN1, AN2, AN3AE1, AE2, AN1, AN2, AN3 AErec, EN1, EN2, EN3, SP1, SP2, SP3AErec, EN1, EN2, EN3, SP1, SP2, SP3 Z1, Z2, Z3, Z4, Z5a, Z5b, Z5cZ1, Z2, Z3, Z4, Z5a, Z5b, Z5c Levels 1-7Levels 1-7 V1-V6V1-V6

““Anaerobic Threshold” or “Lactate Anaerobic Threshold” or “Lactate Threshold” Threshold”

Anaerobic threshold Anaerobic threshold (AT)(AT) Onset of anaerobiosisOnset of anaerobiosis Ventilatory thresholdVentilatory threshold Ventilatory equivalentVentilatory equivalent VVEE / V / VOO22

VVCOCO22 > V > VOO22

Rapid Rapid pulmonary V pulmonary VEE

Lactate threshold (LT)Lactate threshold (LT) Exercise intensity Exercise intensity VO2 VO2 linearly linearly Blood lactate Blood lactate non- non-

linearlylinearly Reflects the balance Reflects the balance

between lactate entry between lactate entry and removal in the blood!and removal in the blood!

Anaerobic threshold and Lactate threshold are different processes!!

Zatzyorski ApproachZatzyorski Approach Subcritical Subcritical

Reduced speed with a low energy expenditureReduced speed with a low energy expenditure OO22 demand below the athlete’s aerobic power demand below the athlete’s aerobic power OO22 meets the physiological demands meets the physiological demands Athlete functions at a steady-stateAthlete functions at a steady-state

CriticalCritical Intensity increases and the OIntensity increases and the O22 demand equals supply demand equals supply Exercise is in the “anaerobic threshold” zoneExercise is in the “anaerobic threshold” zone Speed is directly proportional to respiratory Speed is directly proportional to respiratory

potentialpotential SupracriticalSupracritical

Intensity is greater than the OIntensity is greater than the O22 supply supply

USA SwimmingUSA Swimming7 Energy Zone System7 Energy Zone System

Aerobic (recovery)Aerobic (recovery) Aerobic Development (EN1)Aerobic Development (EN1) Aerobic/Anaerobic Mix 1 (EN2)Aerobic/Anaerobic Mix 1 (EN2) Aerobic/Anaerobic Mix 2 (EN3)Aerobic/Anaerobic Mix 2 (EN3) Anaerobic 1 (SP1)Anaerobic 1 (SP1) Anaerobic 2 (SP2)Anaerobic 2 (SP2) Sprint (SP3)Sprint (SP3)

7 Energy Zone System7 Energy Zone SystemSet Set

DistanceDistance

(meters)(meters)

Set Set DurationDuration

(min)(min)

HRHR

(bpm)(bpm)HRHR

(% max)(% max)Work:RestWork:Rest

RatioRatio

AerobicAerobic

(Recovery)(Recovery)VariableVariable VariableVariable <140<140 <70<70 N/AN/A

Aerobic Aerobic Dev.Dev.

(EN1)(EN1)

1500-1500-40004000

>>1515 140-160140-160 70-8070-80 10-30 10-30

sec restsec rest

AE/AN Mix AE/AN Mix 11

(EN2)(EN2)

800-2000800-2000 10-4010-40 160-180160-180 80-9080-90 15-30 15-30

sec restsec rest

AE/AN Mix AE/AN Mix 22

(EN3)(EN3)

600-1600600-1600 8-308-30 180-Max180-Max 90-10090-100 30-60 30-60

sec restsec rest

Anaerobic Anaerobic 11

(SP1)(SP1)

200-600200-600 2-152-15 MaxMax 100100 2:1 – 1:12:1 – 1:1

Anaerobic Anaerobic 22

(SP2)(SP2)

200-600200-600 4-124-12 MaxMax 100100 1:2 – 1:41:2 – 1:4

Sprint Sprint

(SP3)(SP3)25-10025-100 1-21-2 MaxMax 100100 1:3 – 1:41:3 – 1:4

Parametric TrainingParametric Training

Dr. Sergei Gordon’s concept (1960’s)Dr. Sergei Gordon’s concept (1960’s) Focuses on a specific training parameterFocuses on a specific training parameter

Convert the art of coaching into a scientific Convert the art of coaching into a scientific methodmethod

Algorithm (Prediction method)Algorithm (Prediction method) LimitationsLimitations

More InfoMore Info www.3scoach.comwww.3scoach.com Swimming, Running, Cycling, Rowing, Swimming, Running, Cycling, Rowing,

Triathlon, etc.Triathlon, etc.

AM/

PM

Appr.Trainin

gTime00:00

Dist.# of

Reps

TargetTime, hh:mm

:ss.00Target Speed Rest

(sec)

TargetHR

(b/min)

Target Power

(Watt) Zone

Sele-cted

A.M. 5:121100 yards

1 4:12.29 4.36yd/s >60 128 79.5 Ib

A.M. 29:286100 yards

1 23:16.33 4.37yd/s 128 79.5 Ib

A.M. 45:21400

yards13 54.85 7.29yd/s 15*Par 173 305.8 IVb

A.M. 48:10400

yards1 jogging 3.67yd/s >60 <123 47.8 Ic

A.M. 52:37900

yards1 3:26.51 4.36yd/s 128 79.5 Ib

A.M. 1:06:4950

yards13 5.57 8.98yd/s 60*Par 168 511.5 IVa

A.M. 1:12:021100 yards

1 4:12.29 4.36yd/s >60 128 79.5 Ib

Training Recommendations based Training Recommendations based on Scienceon Science

1. Use a combination of training methods1. Use a combination of training methods Continuous plus interval maybe intermittentContinuous plus interval maybe intermittent Monitor overreaching weeklyMonitor overreaching weekly

2. Change programs regularly2. Change programs regularly Organizational schemes or “Periodization Organizational schemes or “Periodization

plans”plans” Biological systems are adept to change Biological systems are adept to change

““Homeostasis”Homeostasis” Incorporate 4 week cycles (This is not an Incorporate 4 week cycles (This is not an

absolute!)absolute!)

3. General vs. Specific endurance changes3. General vs. Specific endurance changes General conditioning focus on continuousGeneral conditioning focus on continuous Specific focus on interval variationsSpecific focus on interval variations

Training Recommendations based Training Recommendations based on Scienceon Science

4. Intermittent training for less fit 4. Intermittent training for less fit individualsindividuals

30 sec at 70% HRR30 sec at 70% HRR

5. If you use continuous training do it 5. If you use continuous training do it hard!hard!

> 80% V> 80% VOO22maxmax

6. No scientific evidence to support 6. No scientific evidence to support LSD recovery bouts! LSD recovery bouts!

Applied ConclusionsApplied Conclusions Interval training Interval training

Can lead to acute and chronic overtrainingCan lead to acute and chronic overtraining Overuse injuries associated with intensityOveruse injuries associated with intensity Acute and chronic fatigueAcute and chronic fatigue Increased pain thresholdIncreased pain threshold

Continuous training Continuous training Lower caloric expenditureLower caloric expenditure Increased level of self-confidence in clientIncreased level of self-confidence in client Overuse injuries associated with chronic Overuse injuries associated with chronic

overloadoverload Less work for the trainerLess work for the trainer

Applied Conclusions: Sample Applied Conclusions: Sample ProgramsPrograms

GC&SU Men’s BasketballGC&SU Men’s BasketballWeeWee

kkMonMon TuesTues WedWed ThurThur

ssFriFri ResistancResistanc

e e trainingtraining

11 Pick up Pick up ballball

30-60 min30-60 min

Run .5–1 Run .5–1 milemile

70% HRR70% HRR

Pick up Pick up ballball

30-60 min30-60 min

Run .5–1 Run .5–1 milemile

70% HRR70% HRR

Pick up Pick up ballball

30-60 min30-60 min

T RT R

Total bodyTotal body

22 Pick up Pick up ballball

30-60 min30-60 min

Run 1 mileRun 1 mile

70-75% 70-75% HRRHRR

Pick up Pick up ballball

30-60 min30-60 min

Run 1 mileRun 1 mile

70-75% 70-75% HRRHRR

Pick up Pick up ballball

30-60 min30-60 min

T RT R

Total bodyTotal body

3*3* Run 1.5 Run 1.5 milesmiles

75-80% 75-80% HRRHRR

50% Elite 50% Elite 88

Run 1.5 Run 1.5 milesmiles

75-80% 75-80% HRRHRR

50% Elite 50% Elite 88

Run 1.5 Run 1.5 milesmiles

75-80% 75-80% HRRHRR

M R M R UpperUpper

T F LowerT F Lower

44 Run 1.5 Run 1.5 milesmiles

75-80% 75-80% HRRHRR

75% Elite 75% Elite 88

Run 1.5 Run 1.5 milesmiles

75-80% 75-80% HRRHRR

75% Elite 75% Elite 88

Run 1.5 Run 1.5 milesmiles

75-80% 75-80% HRRHRR

M R M R UpperUpper

T F LowerT F Lower

55 Run 2 Run 2 milesmiles

80-85% 80-85% HRRHRR

100% Elite 100% Elite 88

Indian RunIndian Run

15 lb med 15 lb med ballball

75% Elite 75% Elite 88

Run 2 Run 2 milesmiles

80% HRR80% HRR

M R M R UpperUpper

T F LowerT F Lower

66 Run 2 Run 2 milesmiles

80-85% 80-85% HRRHRR

100% Elite 100% Elite 88

Indian RunIndian Run

Floor Floor CircuitCircuit

100% Elite 100% Elite 88

Run 2 Run 2 milesmiles

80-85% 80-85% HRRHRR

M R M R UpperUpper

T F LowerT F Lower

77 Run 2.5 Run 2.5 milesmiles

85-90% 85-90% HRRHRR

100% Elite 100% Elite 88

Indian RunIndian Run

Floor Floor CircuitCircuit

100% Elite 100% Elite 88

Run 2 Run 2 milesmiles

80% HRR80% HRR

T R T R

Total bodyTotal body

* Every day now has 60 min Pick up ball after the group workout!

Applied ConclusionsApplied Conclusions

Include surging in the routine regardless of Include surging in the routine regardless of modemode Progress from 5 sec hard up to 1 to 2 min hardProgress from 5 sec hard up to 1 to 2 min hard Follow-up with 3 min easy to moderate paceFollow-up with 3 min easy to moderate pace

30 sec hard + 3 min easy x 530 sec hard + 3 min easy x 5

Create hybridsCreate hybrids 2-5 min rhythmic movement with surging2-5 min rhythmic movement with surging 10-30 reps of resistance training mode (ie. 10-30 reps of resistance training mode (ie.

kettlebells)kettlebells) 2-5 min rhythmic movement with surging2-5 min rhythmic movement with surging 10-30 reps of resistance training mode (ie. 10-30 reps of resistance training mode (ie.

kettlebells)kettlebells)

ReferencesReferencesBaechle, T.R. & Earle, R.W. 2000. Essentials of Strength Training and Baechle, T.R. & Earle, R.W. 2000. Essentials of Strength Training and

Conditioning. 2Conditioning. 2ndnd ed. Champaign, IL: Human Kinetics. ed. Champaign, IL: Human Kinetics.

Bompa, T.O. 1999. Periodization: Theory and Methodology of Training. 4Bompa, T.O. 1999. Periodization: Theory and Methodology of Training. 4 thth ed. Champaign, IL: Human Kinetics.ed. Champaign, IL: Human Kinetics.

Jensen, L., Bangsbo, J. & Hellsten, Y. Effect of high intensity training on Jensen, L., Bangsbo, J. & Hellsten, Y. Effect of high intensity training on capillarization and presence of angiogenic factors in human skeletal capillarization and presence of angiogenic factors in human skeletal muscle. J Physiol, 557:2, 571-582. 2004.muscle. J Physiol, 557:2, 571-582. 2004.

Mayer H, DeRose D, Charles-Marcel Z, Jamison J, Payne S, Roberts SO, Mayer H, DeRose D, Charles-Marcel Z, Jamison J, Payne S, Roberts SO, Nethery V. Hemodynamic and metabolic effects of intermittent vs. Nethery V. Hemodynamic and metabolic effects of intermittent vs. continuous aerobic training. Med Sci Sports Exerc. 2001 May; continuous aerobic training. Med Sci Sports Exerc. 2001 May; 33(5):S19.33(5):S19.

Ozolin, N. 1971. Athlete’s training system for competition. Moscow: Ozolin, N. 1971. Athlete’s training system for competition. Moscow: Fizkultura i Sport.Fizkultura i Sport.

Pilegaard, H., Domino, K., Noland, T., Juel, C., Hellsten, Y., Halestrap, A.P., Pilegaard, H., Domino, K., Noland, T., Juel, C., Hellsten, Y., Halestrap, A.P., & Bangsbo, J. Effect of high-intensity exercise training on lactate/H& Bangsbo, J. Effect of high-intensity exercise training on lactate/H++ transport capacity in human skeletal muscle. AM J Physiol Endocrinol transport capacity in human skeletal muscle. AM J Physiol Endocrinol Metab, 276:E255-261. 1999.Metab, 276:E255-261. 1999.

Siff, M.C. 2003. Supertraining. 6Siff, M.C. 2003. Supertraining. 6thth ed. Denver, CO: Supertraining Institute. ed. Denver, CO: Supertraining Institute.

Zatzyorski, V. 1968. Athlete’s physical abilities. Moscow: Fizkultura i Sport.Zatzyorski, V. 1968. Athlete’s physical abilities. Moscow: Fizkultura i Sport.

Questions?Questions?