THE CARDIO CODE

DISCLAIMER
A WORD OF CAUTION AND ENCOURAGEMENT
Preface
	Understand
Introduction
	Defining “Cardio” and “Vascular”
	Why you should care about your heart
	How this book is written
		References and cited studies
		Limitations
	The Cardio Code website
	Cliff-notes of cardio-vascular physiology
The Heart and Circulatory System
	Why do we need a heart?
	Anatomy of the heart
	Understanding cardio-vascular function
	Micro circulation and weight training
	Concentric and eccentric hypertrophy
	Respiration and cardio-vascular development
	The respiratory pump
	Chapter review
Oxygen Uptake
	Definition of oxygen uptake aka VO2
	Blood delivery capacity
	Oxygen transport and extraction
	What is most important?
	VO2max relative to bodyweight
	Understanding the HR-VO2 relationship
	Heart rate during weight training
	Chapter review
Energy
	ATP – a quick introduction
	Aerobic energy turnover
	Anaerobic energy turnover
	All processes at once
	VO2 kinetics
	Chapter review
Cardio-vascular Training
	What is cardio-vascular training?
	The parameters of cardio-vascular exercises
	What limits oxygen uptake?
		Muscle mass
		The contraction-relaxation cycle
		Breathing
		The oxygen uptake delay
		The (in)famous Tabata study
	The research of fatigue
	The ACSM recommendations
	Cardio-vascular function of different activities
		Running, Cycling and XC-skiing (8 abstracts)
		Rowing (3 abstracts)
		VersaClimbing (1 abstract)
		Rope skipping (2 abstracts)
		Kayaking (2 abstracts)
		Boxing (4 abstracts)
		Resistance training (9 abstracts)
		Other (2 abstracts)
	Running, Cycling and XC-skiing
	Rowing
	VersaClimbing
	Rope skipping
	Kayaking
	Boxing
	Resistance training
	Other
	Effects of cardio-vascular exercise
		Central effects of aerobic exercise
		Peripheral effects of aerobic exercise
	The effects of aerobic exercise explained
	Effects of anaerobic exercise
	The effects of anaerobic exercise explained
	Chapter review
Testing
	The VO2max-Maximal Power Output test
		Performing the VO2max-MPO test
		Calculating the maximal oxygen uptake
	The Wingate test
		Calculating the power output
		Normative power values
		The Wingate on a rowing ergometer
	The Cooper 12 min running test
		Calculating the maximal oxygen uptake
	The 2000 m rowing ergometer test
		Calculating the maximal oxygen uptake
	Onset of Blood Lactate Accumulation
	The velocity at VO2max (vVO2max)
	The recommended approach
		Equipment
		Calculating velocity
		Intensity ranges
		The overlap between energy systems
		Applying the intensity ranges
		Visualizing intensity zones
	Chapter review
The Science and Practice of Cardio
	Interval vs. steady state – what to choose?
	Short and long high intensity intervals
	Aerobic training methods
	Anaerobic training methods
	Active recovery
	The 10-20-30 training method
	The role of specificity
	Chapter review
Plans and Programs
	Designing your training program
	Examples of weekly training programs
		The beginner athlete
		The intermediate athlete
		The advanced athlete
	Progression breakdown
	Test to progress
	How much cardio-vascular training is enough?
	Call to action
Frequently Asked Questions
Acknowledgements
References
Glossary
About the Author