Episode #238: Conditioning Part III -How To Dose Cardio
Aug 31, 2023
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The podcast discusses the importance of cardio respiratory fitness and its correlation with health. It explores incorporating exercise in medical teaching and shares personal anecdotes. The podcast emphasizes the need for finding the right training dose for fitness improvements and questions current research standards. It compares the three zone and five zone models of training intensity. It also explores individualizing cardio prescriptions and optimizing cardiorespiratory fitness adaptations.
Understanding the recommended exercise guidelines of 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity conditioning per week can help individuals maximize their cardiorespiratory fitness.
The fitness fatigue model helps guide the dosing of conditioning, ensuring optimal fitness adaptations without excessive fatigue.
Using the five-zone model for training intensity provides a more accurate representation and better predicts performance improvements in conditioning programs.
Accurately measuring maximum heart rate through formulas or field tests can help individuals better manage training intensity and optimize their conditioning programs.
Deep dives
Dosing Conditioning for Cardiorespiratory Fitness
Cardiorespiratory fitness plays a significant role in overall health and is correlated with a decreased risk of common medical conditions. However, global fitness levels are currently quite low. The recommended exercise guidelines suggest completing 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity conditioning per week. Using RPE levels or heart rate calculations, individuals can determine the appropriate intensity level to maximize their cardiorespiratory fitness. A functional threshold heart rate test can help identify the maximum sustainable heart rate during exercise. The five-zone model, rather than the three-zone model, provides a more accurate representation of training intensity levels. By understanding how to dose conditioning appropriately, individuals can optimize their training and improve their health and performance.
The Importance of Proper Intensity in Conditioning
The training intensity in conditioning programs must match the individual's fitness level and personal response to ensure optimal fitness adaptations. The fitness fatigue model helps guide the dosing of conditioning, ensuring the right amount of training stress to generate fitness improvements without excessive fatigue. Higher levels of cardiorespiratory fitness are associated with improved health and performance. It is essential to program conditioning work that generates cardiorespiratory fitness improvements to maximize the benefits for health and performance. By manipulating the dose of conditioning appropriately, individuals can achieve the best results in their training.
Different Approaches to Zoning Training Intensity
There are multiple models available to categorize and measure training intensity in conditioning programs. These include the three-zone model and the five-zone model. The three-zone model distinguishes between light, moderate, and vigorous intensity conditioning based on factors such as breathing rate and heart rate. The five-zone model provides a more comprehensive breakdown of intensity levels, allowing for more precise programming decisions. Comparisons between the two models revealed that the five-zone model better predicted performance improvements and correlations with markers such as lactate threshold. Understanding and using the appropriate zoning model can help individuals effectively determine and control their training intensity.
Testing Maximum Heart Rate for Intensity Management
Measuring maximum heart rate is essential for accurate intensity management in conditioning programs. While formulas like 220 minus age are commonly used, a more reliable equation is 208 minus 0.7 times age. Wearable tech devices can also provide heart rate data, but there may be some discrepancy in accuracy. Field tests, such as the Coogan's Field Test, can be performed to determine functional threshold heart rate, a sustainable maximum heart rate for training zones. This test involves a 20-minute maximum effort exercise period, with subsequent calculations based on heart rate data. By accurately measuring and understanding maximum heart rate, individuals can better manage training intensity and optimize their conditioning programs.
Importance of Fine-Tuning Intensity and Avoiding the Interference Effect
In order to optimize training stress and avoid the interference effect, it is crucial to fine-tune the intensity of conditioning exercises. This can be achieved through the use of rating of perceived exertion (RPE) or the three zone/five zone models. By focusing on the appropriate intensity, individuals can effectively improve their cardiovascular fitness without compromising their strength and hypertrophy gains.
The 80/20 Rule for Distribution of Training
When it comes to distributing training volume, research consistently suggests that 80% of conditioning work should be done at an easy pace, while 20% can be more challenging. This distribution allows for most of the conditioning training to be performed at a moderate intensity, with a smaller fraction dedicated to high intensity intervals. By maintaining this balance, individuals can optimize their cardiovascular fitness without excessive fatigue.
Adjusting Volume and Duration to Individual Needs
While the current guidelines provide a starting point for volume and duration of conditioning exercise, it's important to adjust these parameters based on individual needs and goals. Untrained individuals can begin with the recommended guidelines and gradually increase volume over time. More trained individuals or those focused on endurance performance may need to exceed the guidelines to further enhance their cardiovascular fitness. It's crucial to progressively load the training to match current fitness levels and maximize fitness adaptations.
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