cardiovascular training program design

1. ADAPTATIONS OF AEROBIC
ENDURANCE TRAINING
PROGRAMS
Cardiovascular
Training
By HOSAM ENAYA PE, CFT, SSC, CSCS
Fitness manager of gold’s gym, Strength & Conditioning coach for basketball team, lecturer at gold’s academy
CDC

2. CDC Cardiovascular System
Heart
Valves
Blood Vessels
Arteries
Capillaries
Veins
Blood

3. CDC Respiratory System
Trachea

Bronchi

Bronchioles

Alveoli

4. CDC

7. Cardiovascular
• Cardiac output 
• Stroke volume 
• Heart rate 
• Vo2 max 
Blood pressure
• Systolic 
• Diastolic 
Respiratory
• Tidal volume 
• Breathing frequency 
CDC Acute Responses to Aerobic Exercise
Oxygen uptake

8. CDC Chronic Adaptation to Aerobic Exercise
Cardiovascular
• Cardiac output 
• Stroke volume 
• Muscle fiber capillary de
nsity 
• Heart rate 
(At resting and submaximal exercise)
Respiratory
(with submaximal exercise)
• Tidal volume 
• Breathing frequency 
Neural adaptations
• Muscle fibers type I
recruitment
Muscular adaptations
• OBLA 80%- OBLA 90%
• Hypertrophy of muscle fiber type I
• Myoglobin 
• Mitochondria density 
Aerobic endurance
training results in:
• Reduced body fat,
• Increased running economy
• improved enzyme activity.

9. CDC
Aerobic Endurance Program Design Vari
ables
Mode
• Running
• Cycling
• Swimming
Frequency
Max 5 times per week 60-75 % MHR
Twice per week > 75% HR
recommended to increase VO2 Max
Intensity
Duration
85 % HR (20-30) minutes
70 % HR (> 60) minutes
Progression
Frequency

Intensity

Duration
“Not more than 10 % every week”

10. CDC
EPOC
(EXCESS POSTEXERCISE OXYGEN CONSMPUTION)

11. CDC EPOC
Is Intensity, Duration, and Mode Dependent
Aerobic Exercise and EPOC
• Intensity has the greatest effect on EPOC.
• The greatest EPOC (>50-60% V.O2max),(>40 min)
• The greatest EPOC with “HIIT” (>100% MHR ),
with lower total work.
• There is Interindividual Variability for EPOC in
response to a given relative exercise stimulus.
Resistance Exercise and EPOC
• Heavy Resistance Exercise.
(3 sets, 8 exercises to Exhaustion, 80-90%1RM)
produces GREATER “EPOC” than
Circuit training.
(4 sets, 8 exercises, 15 repetitions, 50% 1RM).
Excess Post-exercise Oxygen Consumption (EPOC) refers to the prolonged increase in VO2 that may be
observed for hours after exercise.

12. CDC
Heart Rate zones during workouts and
Metabolic pathways
• 65-75 % MHR: Aerobic, low intensity, promotes
Fat, Carb and Proteins metabolism. “EPOC”
• 75-85 % MHR: crossover into anaerobic, moderate-high
intensity, transition to Carb metabolism (daily intake). “EPOC"
• 85-100 % MHR: Anaerobic, high-intensity, promotes
Carb and ATP-CP metabolism and fitness benefits, Highest
calorie cost. “EPOC”

13. CDC Types of Aerobic Training Protocols
Training type Frequency per week Duration Intensity
LSD
long Slow Distance
1-2 30-120 min 75-80 % MHR
Pace / tempo 1-2 20-30 min 85 % MHR
Interval 1-2
3-5 min with
WORK to REST
ratio 1:1
90-100 % MH
R
“HIIT”
High Intensity Interval Training
1
30-90 sec
WORK to REST
ratio 1:5
100 % MHR

14. • Phase I Aerobic-Base training (zone 1) 20-30 MIN with comfortable
• Phase II Aerobic-efficiency training (zone 1- 2) for one year
• Phase III Anaerobic endurance (zone 2)
• Phase IV Anaerobic power (zone 3)
CDC Cardiovascular Training Phases
 Zone (1) moderate to hard = scale 3-4 (RPE).
 Zone (2)hard = scale 5-6 (RPE).
 Zone (3) very hard = scale 7-10 (RPE).

15. • Phase I Mobility and Stability (2-3 week)
(Posture, Balance, Movement, Range Of Motion).
• Phase II Movement training (2-8 week)
(Squatting, Lunging, Pushing, Pulling, Rotation).
• Phase III Loading training.(1 Year)
• Phase IV performance
(Plyometric, Medicine Ball Throw, Kettlebell, Olympic lifting).
CDC Resistance Training phases

16. Macrocycle (package)
Mesocycles (1)
Stability and Mobility (correction)
Aerobic training basement (strength endurance)
Week 1
RT=2,
C = 1
Full body
(20-15) *2
Full body
(20-15) *2
HR
70%
30 min
Week 2
RT=2,
C = 1
Full body
(20-15) *3
Full body
(20-15) *3
HR
70%
30 min
Week 3
RT=3,
C = 1
Full body
(20-15) *3
Full body
(20-15) *3
Full body
(20-15) *3
HR
75%
25 min
Week 4
RT=3,
C = 2
Full body
(15) *3
Full body
(15) *3
Full body
(15) *3
HR
75%
25 min
HR
70%
45 min
Mesocycles (2)
Basic movement
strength endurance/ hypertrophy/aerobic-
efficiency training
Week 5
RT=3,
C = 2
Full body
(15-12) *3
Full body
(15-12) *3
Full body
(15-12) *3
HR 75%
30 min
HR 85%
15 min
Week 6
RT=4 ,
C = 2
Upper body
(15-12) *3
Lower body
(15-12) *3
Upper body
(15-12) *3
Lower body
(15-12) *3
HR 85%
20 min
HR 75%
40 min
Week 7
RT=4 ,
C = 2
Upper body
(12) *3
Lower body
(12) *3
Upper body
(12) *3
Lower body
(12) *3
HR 85%
20 min
10 min
interval
1:1 HR
90%
Week 8
RT=4 ,
C = 2
Upper body
(12) *4
Lower body
(12) *4
Upper body
(12) *4
Lower body
(12) *4
HR 85%
20 min
10 min
interval
1:1 HR
90%
Mesocycles (3)
Add load to Basic Movement
Hypertrophy/ Basic strength / aerobic, anaerobic
Week
9
RT= 5,
C=1
Week
10
RT= 5,
C=1
Week
11
RT= 5,
C=1
Week
12
RT= 5,
C=1