HOW IT WORKS
Why Cardio Training
Science has proved that Cardio training is good for you and your body.
If you train regularly, which is minimum 2 times a week, you will be rewarded with a happier and healthier life.
Physical exercises stimulates your whole body:
- You get better blood flow,
- You are able to handle a higher working pressure,
- Can easier resist the intake of calories,
- And in addition, you burn calories during a training session.
In the last years, heart rate training has become a more and more important ingredient in many exercisers and athletics’ workout.
The heart rate is a fairly accurate indicator of the intensity of the workout and most modern training methods in cardio training involves specific goals set by the individual's heart rate.
If you as an instructor have good background knowledge of the work out physiology, it is relatively simple to build a training program for a specific exerciser.
However, it becomes immediately more complex when it comes to group exercise with participants in different physical levels.
How can you as an instructor reach each participant, so everyone gets something out of the training?
The answer is individual group exercising.
iQniter Group Cardio Training with BiQing
In its simplicity, you can say that obtaining individual group exercising means to get each participant to push himself according to his own ability.
If you ask all participants to provide 80% of their own abilities, they have all worked on equal terms.
Training with the iQniter heart rate system is an excellent solution to do this.
We develop IQniter software in cooperation with trainers and instructors who through years of experience with group exercise knows what it takes to motivate participants to effective training. IQniter is therefore a useful tool for both participants and for instructors.
Often as an instructor, you will ensure the affectivity of the training by dictating high goals for participants. This has a positive impact for some participants where others have the feeling that they cannot keep up. The latter will often sit and conserve their strength, because they do not know exactly what the next training blocks brings.
With iQniter it is possible to make a visual graphic throughout the session stages and each interval step and their intensities.
No participant will therefore feel overwhelmed by the planned session.
Experience shows that instructors have been able to reduce the hardness of training sessions by 5-10% because they do not have to keep the intensity artificially high. When the participants can see what is ahead in the graphic diagram, it is easy for them to dispose strength and thus usually follows the intensities as the instructor has planned.
It is easier to work hard when you can see exactly how far there is to the next break or easier intensity level. An instructor’s primary job is to make the participants feel comfortable during training.
A good way to achieve the participants' trust is by having a clearly purpose of the workout and to communicate this. Of course, it requires that you as an instructor have prepared the training session. When the participants are training after the predesigned graphs in iQniter, they are never in doubt that they have a well-prepared instructor who has a purpose for their workout and they will feel comfortable with you as their trainer.
iQniter motivates the participants for workout and makes you a better instructor.
The physiological intensity scale
Besides that you achieve a better wellbeing after your training you needs to have fun getting there. iQniter helps you to reach that, by constantly bringing motivation and variation into the training. We encourage group training, with a focused goal of improving, whether you are a beginner who have never trained before, or a pro that trains intensively. Your Gym can advise you to join the class that is best suited for you.
Our main tool to help you to get the best training is a pulse belt and knowledge about your weight, height and gender. Then we are able to guide you through your training to improve your health.
Training Effect (TE) is an even more accurate and versatile measure of exertion than your heart rate. It combines information provided by your heart rate, heart rate variation, and respiratory rate, and tells you the level of exertion and effectiveness of your training.
IQniter’s advanced heart rate measurement reliably analyzes your level of exertion and displays it as a Training Effect value on a scale of one to five. When interpreting its readings, the devices consider your heart rate, heart rate variation, and respiration rate.
The iQniter Training Report display the Training Effect as a single, easy-to-read value. The effect of each workout on your aerobic fitness can be evaluated by the Training Effect value from the description below.
|TE value||Traing effect||Interpretation|
|1||Minor||This workout advances recuperation, and with a longer duration (of over one hour) improves basic endurance. Does not significantly improve aerobic performance.|
|2||Maintaining||This workout maintains aerobic performance. It builds a foundation for a better respiratory and cardiovascular condition and higher intensity training in the future.|
|3||Improving||This workout improves aerobic performance if repeated 2 to 4 times per week. Training at this level does not yet place special requirements for recuperation.|
|4||Highly improving||This workout, repeated 1 to 2 times per week, highly improves aerobic performance. In order to achieve optimal development, it requires 2 to 3 recuperative workouts (TE 1-2) per week.|
|5||Over-reaching||This workout has an extremely high effect on aerobic performance, but only if followed by a sufficient recuperation period. This workout has an extremely high exertion level and should not be performed often.|
To give you more accurate real time information, the values shown by the iQniter Training Report are given an additional digit, i.e. Training Effect 2 in the table below represents everything between TE 2.0 and 2.9.
Training Effect is created through exertion and rest
Training Effect increases faster with training intensity than with training duration. A long-duration, low-intensity workout will not necessarily result in a high Training Effect, while even a short, high-intensity workout may produce a high value.
It is important to note that the numerical Training Effect values do not mean that a workout with a lower numerical value is somehow worse or less significant than a workout with a high value. Both are needed in balanced training.
In fact, Training Effects 1 and 2 are the most important ones for endurance. Low-intensity training builds a foundation on which you can safely build workouts with a higher Training Effect.
Without a good foundation, high-intensity training will build a wobbly tower that can topple due to too high a load – followed by overstress and decreased performance.
It should also be remembered that stress and Training Effect go hand in hand. The stress your body is subjected to during exercise will only be transformed into a Training Effect through rest and recuperation.