Como Prescrever o Treinamento pela VO2 máximo

Summary

In this video, Professor Fábio Skin explains how to prescribe aerobic training based on VO2 max. He outlines a three-step process: determining the intensity zones based on VO2 max percentages, prescribing the training intensity according to these zones, and using secondary indicators such as heart rate or perceived exertion to monitor the intensity during workouts. This approach helps trainers ensure their clients are training at the right intensity for desired adaptations, whether for weight loss, fitness improvement, or other goals. The use of practical indicators in everyday settings is emphasized to ensure effective training prescription.

Takeaways

• 😀 VO2 max is an important indicator for prescribing the intensity of cardiovascular training, similar to heart rate or perceived effort.
• 😀 Training at low intensities has limited physiological adaptations, whereas moderate to vigorous intensities lead to greater improvements in fitness and fat loss.
• 😀 To prescribe training based on VO2 max, you need to follow three simple steps: defining intensity zones, using percentage ranges of VO2 max, and tracking intensity during the workout.
• 😀 Intensity zones based on VO2 max are essential for determining the correct training intensity for different fitness goals.
• 😀 There are various methods to define intensity zones, such as using the American College of Sports Medicine (ACSM) guidelines based on percentage ranges of VO2 max.
• 😀 Prescribing VO2 max intensity involves specifying training within defined VO2 max zones, for example, moderate intensity between 46-60% VO2 max.
• 😀 In practice, it is difficult to measure VO2 max in real-time during training, so second indicators like heart rate, lactate levels, or perceived exertion must be used for monitoring intensity.
• 😀 The Borg Perceived Exertion Scale (6-20) is a useful tool for correlating perceived effort with the intensity prescribed by VO2 max, helping adjust training intensity in real-time.
• 😀 By using perceived exertion, trainers can ensure that clients are working within the desired intensity zone for their fitness goals.
• 😀 It's essential to share this knowledge with others in the fitness community to enhance overall training effectiveness, and tools like the book mentioned provide practical examples for real-world training scenarios.

Q & A

What is VO2 max, and why is it important for prescribing aerobic training?

VO2 max is the maximum amount of oxygen an individual can use during intense exercise. It is a key indicator of aerobic capacity and is used to determine the intensity of aerobic training. Prescribing training based on VO2 max helps ensure that the exercise intensity aligns with the individual's fitness level and the training goals, such as improving cardiovascular fitness or achieving fat loss.

What are the three main steps for prescribing training based on VO2 max?

The three main steps for prescribing training based on VO2 max are: 1) Determine the training intensity zones based on percentages of VO2 max, 2) Write the training plan, specifying the duration and intensity, and 3) Use a secondary indicator (such as heart rate or perceived exertion) to monitor and control the intensity during the workout.

Why is it necessary to use a secondary indicator when prescribing training based on VO2 max?

A secondary indicator is necessary because it's difficult to measure VO2 max directly during everyday exercise outside a lab. Using tools like heart rate, lactate levels, or perceived exertion allows trainers to ensure that the participant is training at the correct intensity level, as prescribed by the VO2 max percentages.

How are the intensity zones of aerobic training categorized based on VO2 max?

The intensity zones are categorized as follows: 1) Very light: Below 37% of VO2 max, 2) Light: 37-45% of VO2 max, 3) Moderate: 46-63% of VO2 max, 4) Vigorous: 64-90% of VO2 max, and 5) Maximal: Above 90% of VO2 max.

What is the Borg scale, and how is it used in training prescription?

The Borg scale is a tool used to measure perceived exertion, ranging from 6 (rest) to 20 (maximum effort). It helps trainers assess whether the intensity of exercise aligns with the prescribed VO2 max percentage. For example, if a participant reports a perceived exertion of 12 on the scale, it can indicate they are training at an intensity similar to what was prescribed for moderate intensity.

What is the role of perceived exertion in determining exercise intensity?

Perceived exertion is a subjective measure used to gauge how hard a person feels they are working during exercise. By asking participants to rate their perceived exertion on the Borg scale, trainers can adjust exercise intensity to ensure it aligns with the target VO2 max zone, making it a practical tool for monitoring training intensity in real-time.

How can a trainer ensure that a participant is working within the prescribed VO2 max zone during exercise?

A trainer can ensure this by monitoring secondary indicators like heart rate, lactate levels, or perceived exertion. For example, if a participant is supposed to be working at 64% of their VO2 max and reports a perceived exertion of 12 on the Borg scale, the trainer can adjust the exercise intensity (e.g., increase speed or resistance) to bring the participant within the correct intensity zone.

What tools or indicators can be used as secondary indicators when prescribing training by VO2 max?

Secondary indicators include heart rate, lactate levels, power output, perceived exertion (using the Borg scale), and even blood glucose levels. These tools help trainers monitor and adjust exercise intensity during training sessions to ensure they align with the prescribed VO2 max zones.

What is the importance of understanding the relationship between exercise intensity and physiological adaptations?

Understanding this relationship is important because different training intensities lead to different physiological adaptations. For example, light-intensity training may not produce significant adaptations in cardiovascular fitness, while moderate and vigorous intensities can lead to more noticeable improvements in endurance, fat loss, and overall fitness.

Why can't VO2 max be directly measured during regular training sessions, and how is this limitation addressed?

VO2 max cannot be directly measured during regular training sessions because it requires specialized equipment like a ventilometer or metabolic cart, which aren't available in typical fitness settings. To address this, trainers use secondary indicators (e.g., heart rate, perceived exertion) to approximate the exercise intensity based on the prescribed VO2 max percentage.