WHAT IS CARDIO?
Cardiovascular training is the key to increased health and better performance in any activity.
The chamber size (internal diameter) of the heart's left ventricle is the determining factor for how much blood can be ejected per heartbeat (aka left ventricle stroke volume). A healthy, cardio-trained and well-functioning heart has a bigger stroke volume than compared with sendentary and strength trained individuals.
A bigger stroke volume means that more oxygen rich blood can be delivered to the working muscles per heart beat. More oxygen means better endurance at a higher power output and faster recovery after anaerobic lactate producing work. Every athlete benefits greatly from a having a big heart.
A higher oxygen uptake means a higher power output can be sustained for longer. If you are looking to change your physique you need to stimulate muscle and most importantly, use a lot of energy at the same time. Cardiovascular exercise like rowing or cycling require the most energy - more than any matched weight training session!
The Cardio Code book
TABLE OF CONTENT
Why you should care about your heart
How this book is written
References, cited studies and included abstracts
The Cardio Code website
Cliff-notes of applied cardio-vascular physiology
The heart and circulatory system
Why do we need a heart?
Anatomy of the heart
Understanding cardio-vascular function
Skeletal muscle circulation and weight training
Concentric and eccentric hypertrophy of the heart
The effects of respiration on cardio-vascular development
The respiratory pump
Definition of oxygen uptake aka VO2
Blood delivery capacity
Oxygen transport and extraction in the tissue
What is most important?
Absolute VO2max value or relative to bodyweight?
Understanding the HR-VO2 relationship
Heart rate during weight training
ATP – a quick introduction
Aerobic energy turnover
Anaerobic energy turnover
All processes at once
Effects of cardio-vascular training
What is cardio-vascular training?
The parameters of cardio-vascular exercises
What limits oxygen uptake?
The research of fatigue
The American College of Sports Medicine (ACSM) recommendations
Cardio-vascular function and performance of different activities
Running, Cycling and Cross Country Skiing
Effects of cardio-vascular exercise
The effects of aerobic exercise explained
The effects of anaerobic exercise explained
The VO2max-Maximal Power Output ergometer test
Calculating the maximal oxygen uptake based on the VO2max-MPO test
The Wingate ergometer test
Calculating the power output
The Cooper 12 min running test
Calculating the maximal oxygen uptake based on the Cooper 12 min test
The 2000m rowing ergometer test
Calculating the maximal oxygen uptake based on the 2000m rowing test
The Lactate Threshold and Onset of Blood Lactate Accumulation
The velocity at VO2max (vVO2max)
The recommended approach
Summary of important test results
Understanding the overlap between energy systems
Applying the intensity ranges
Visualizing intensity zones
Science and practice of cardio-vascular power
Interval vs. steady state – what to choose?
Short and long high intensity intervals
Aerobic power- and power-endurance training methods
Anaerobic power- and power-endurance training methods
Combining aerobic and anaerobic work and the 10-20-30 training method
The role of specificity
Plans and programs to get you started
What to include in a cardio-vascular training program
Examples of weekly programs to develop cardio-vascular function
Test to progress
How much cardio-vascular training is enough?
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Frequently Asked Questions
About Kenneth Jay
A LOOK INTO CARDIOVASCULAR PHYSIOLOGY
Oxygen uptake kinetics during weight training is nothing like oxygen uptake during real cardiovascular activities (i.e. rowing, running, cycling, skiing, versaclimbing) and the effects on the heart are vastly different. Unfortunately this misunderstanding of application has lead to the notion that you can lift weights to improve your cardiovascular fitness.
Train with Accuracy
Testing eliminates guessing and having data is the master key to perpetual progress. In the Cardio Code book several testing protocols are outlined covering maximal anaerobic power, anaerobic production and aerobic power using the Concept 2 rowing ergometer and with running. With that information you can design your own programs without guessing.