Cardio ReinventedFabio Comana, MA., MS., NASM CPT, CPES & PES; ACE CPT & LWMC; ACSM HFS, NSCA CSCS; CISSN

National Academy of Sports Medicine – fabio.comana@nasm.org

Is Exercise Really a Difference Maker Initially?? NOTES

What does research tell us? » Study: Mortality data over a 12-year period (N = 17,013)

Even in physically-active individuals – strong correlation between sitting and mortality risk exists.

o Physical activity does not cancel all ill effects of being sedentary.

Sedentary effects:o Reduced HDL levels = increased CVD risk.o Decreased muscle LPL activity = elevated blood TG = increased

CVD risk.

» Study: Non-exercisers (Low BMI vs. High BMI) Low BMI group average 150 – 164 min more movement / day. Averaged 352 kcal more / day = 36.7 lbs. / year.

Intensity - MHR:» No longer recommend 220 – Age (Fox and Haskell formula) – s.d = ~ 12

bpm. Example: 20-year olds:

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 1

Issues with MHR:» 220 – Age formula overestimates MHR in younger adults / underestimates

MHR in adults > 40 years of age. Example: 25-year old may never reach 195 bpm; 60-year old may

easily exceed 160 bpm. » MHR formulas do not accommodate variance in RHR.

Example: Using the 220 – age formula with two 30-year olds:

NOTES

» Determined by genetics.» Influenced by sports-modality – can vary between different sports.» Impacted by medications and stimulants.» Correlates poorly with performance and generally not influenced by training.» Higher in smaller individuals with smaller hearts (i.e., females). » Drops ~ 1 beat / 1,000’ of elevation.

One Solution… Don’t Even Use HRRPE x Total Training Volume

(RPE x frequency x duration)» Example: Joe’s goal is to improve his cardiorespiratory fitness and agree to

start with 3x / week for ~ 20 minutes / session at a 5-out-of-10 effort with a 10 % weekly progression if he can achieve his target volume.

Training Volume: 3 x 20 minutes = 60 minutes. Total Volume: 60 minutes x RPE of 5 = 300 points.

10 % weekly progression: o Week 1 = 300 points; Week 2 = 330 points; Week 3 = 365

points.

A Better Solution – Unique Metabolic ProgrammingBuilding Aerobic Efficiency• Required for all individuals (health, fitness or performance).

Blood volume expansion (6 – 22 %) = increased lactate buffer Improved aerobic efficiency

Fats as a fuel:• Lower-intensity exercise: O2 supply > ATP demand = fats favored.

Equation for fats yields more energy / molecule, but requires more O2 and metabolized slowly: C16H32O2 + 23O2 = Energy + 16CO2 + 16H2O + 129 ATP

• Fat Utilization and Oxygen Availability: Cardiorespiratory challenge lies with inspiration and not expiration as

less CO2 is being produced that requires removal – O2 demand met by increasing tidal volume.

Continuous Talking is NOT compromised !!

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 2

Carbohydrates as a fuel:• Higher-intensity exercise: ATP demand > O2 supply = carbohydrates

favored. Equation for glucose yields less energy / molecule, but requires less

O2 and metabolized quickly: C6H12O6 + 6O2 = Energy + 6CO2 + 6H2O + 36 - 37 ATP

• Carbohydrate Utilization and Oxygen Availability: Two cardiorespiratory challenges: Both inspiration and expiration as equal amounts of O2 is

needed, and CO2 is produced that requires removal + removal of lactic accumulation forming additional CO2 - demand for O2 met by tidal volume, demand for CO2 removal met by increasing breath rate

NOTES

Continuous Talking IS compromised !!

Ventilatory Threshold 1 (VT1):• Point where talking becomes challenging-to-uncomfortable, but not

difficult !! Separate easy, challenging and difficult. Represents point where primary fuel switches from fats to

carbohydrates - is determined by oxygen availability and aerobic efficiency.

The Continuous Talking Method

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 3

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 4

NOTES

Program Design Goals and Guidelines• #1: First, develop Aerobic Efficiency (Caloric Quality) - burning fat more

efficiently. Second, develop Intensity (Caloric Quantity) - burning more calories.

• #2: Create 2-Zones: Use 10 bpm or 5 – 10 % to define training zones (K.I.S.S.)

o Example: VT1-HR at 142 bpm.

• #3: Create 4 – 6 week training cycles. Within 12 – 15 sessions, VT1 should show a shift towards caloric

quantity (i.e., higher intensities):• #4: Design the work bouts

Steady State: Continuous, longer (distance) bouts of exercise performed at fixed intensity.

Aerobic Interval Training: o Specifically-timed intervals performed in (Zone 2 – work), with by

specifically-timed active recoveries in (Zone 1 - recovery).o Work interval should ALWAYS be > 3 minutes (achieve aerobic

steady-state) o Work-to-recovery ratios range between 1:2 to 10:1 (see example)

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 5

• #5: Decide how you measure and progress volume. (a) Total workout time (b) Total time spent in work zone (zone 2)

• #6: Manipulating Variables - Program Progression (FIVR): Manipulate the following variables to progress training volume or

intensity:o Increase number of repetitions (within allotted workout time)

(F). Example: Increase from 5 x 4-min work bouts to 6 x 4-

min bouts.o Increase exercise intensity (Zone 2) (I).

Example: This is relatively fixed (Zone 2 work training).o Lengthen work interval (volume or V)

Example: Increase from 4-min work bouts to 5-min bouts.

o Change work-to-recovery (W-T-R) ratios (R). Example: Change recovery from 3-to-2 to 3-to-1. (2-

min recoveries become 1-min recoveries).

NOTES

» After ~ 12 – 15 sessions, reassess VT1-HR: Improvement: (~ 5 bpm + increase) - create a new 4 - 6 week

microcycle using new VT1-HR and 2-zone model. No improvement: (< 5 bpm increase), repeat same cycle.

o Demonstrates poor exercise adherence.o Participates infrequently in the exercise program (< 2x / week).

Be consistent with zone ranges and reset zone numbers:o Example: Old VT1-HR at 142 bpm that has moved to 148 bpm.

Higher-intensity or Lower-Intensity

HIIE: 6 – 120 sec work intervals @ ≥ 90 % VO2max with 1-to-3 to 1-to-8 recovery periods (x4 – 6)HIIT: Tabata – 20 sec work intervals @ 110 % VO2max with 10 sec recoveries (x8)

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 6

NOTES

Anaerobic Systems – Performance Training Principles» Interval Training: (Specific Adaptations to Imposed Demands – SAID)» Specificity utilizes the following variables (FIVR):

Number of repetitions (F) Intensity (I) Interval duration (volume - V) Recovery length (R)

» Note: anaerobic recovery is dependent upon aerobic efficiency (i.e., how quickly one can become aerobic and recover the anaerobic energy systems during recovery. Additionally, expansion of blood volume accommodates increased buffer in the blood

ALWAYS develop aerobic efficiency base first.

High-Intensity Interval Training (HIIT)• Demonstrates time-efficient, effective methods to improve both aerobic

fitness and anaerobic endurance: Involves short bouts of supra-maximal efforts (> VO2max) coupled

with short active recoveries / rest. Not appropriate for most of the population (poor experience). Example: Tabata method (1996) - Can HIT improve VO2max?

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 7

Developed by Fabio Comana, MA., MS. ® All rights Reserved Page 8