A NEW STRATEGY FOR THE IMPLEMENTATION

AEROBIC TRAINING SESSION

OF AN

TONY M. SANTOS,1,2,3 PAULO S. C. GOMES,1,2,3 BRUNO R. R. OLIVEIRA,1,2 LEONARDO G. RIBEIRO,2

4
AND WALTER R. THOMPSON
1

Physical Education Grad Program of Gama Filho University, UGF, Rio de Janeiro, Brazil; 2Performance Laboratory, Gama
Filho University, Rio de Janeiro, Brazil; 3Crossbridges Laboratory, Gama Filho University, Rio de Janeiro, Brazil; and
4
Department of Kinesiology and Health, Georgia State University, Atlanta, Georgia

ABSTRACT
Santos, TM, Gomes, PSC, Oliveira, BRR, Ribeiro, LG, and
Thompson, WR. A new strategy for the implementation of an
aerobic training session. J Strength Cond Res 26(1): 8793,
2012The objectives were to propose a new strategy for
adjusting aerobic training variables based on the eighth
American College of Sports Medicine (ACSM) guidelines
and maximal aerobic power (V_ O2max) and to establish energy
expenditure (EE) recommendations for training, which depend
on a subjects body mass (BM). Exclusively based on aerobic
training recommendations that are available in the ACSM
guidelines, 16 equally partitioned subcategories were created
from the slope of a linear regression between the lower (16.4
mlkg21min21) and upper (61.2 mlkg21min21) limits of
V_ O2max percentile tables and all aerobic variables (intensity:
3085%Reserve, duration: 60300 minwk21, frequency: 35
dwk21, and EE: 1,0004,000 kcalwk21). ACSMs EE
(EEACSM) recommendation was compared to EE based on
V_ O2max (EEActual), BM, exercise intensity and duration combined, for five BM categories (60 to 100 kg). The following
equations were generated to adjust aerobic training: Intensity
(%Reserve) = V_ O2max (mlkg21min21) 3 1.23 + 9.85, Duration
(minwk21) = V_ O2max 3 5.3627.91, Frequency (dwk21) =
V_ O2max 3 0.044 + 2.27, EEACSM (kcalwk21) = V_ O2max 3
82.611,055.29, and EEActual (kcalwk21) = ([V_ O2max 2 3.5] 3
Intensity + 3.5) 3 BM (kg)/200 3 Frequency. A comparison of
EEACSM and EEActual for 5 BM and 3 aerobic fitness categories
demonstrated an effect size classification that is equal or
superior to large in 9 of 15 comparisons, suggesting that
EEACSM adjustment is inadequate at least 60% of the time.
Despite the need to verify the adequacy of the linear model and
perform future cross-sectional and longitudinal studies, the

Address correspondence to Dr. Tony M. Santos, tonyms@prohealth.

com.br.
26(1)/8793
Journal of Strength and Conditioning Research
2012 National Strength and Conditioning Association

present proposal first provides criteria to adjust aerobic training

variables consistent with subject capacity, thus diminishing the
risk of the imprecise aerobic prescription.

KEY WORDS volume, intensity, training impulse, TRIMP, energy

expenditure

INTRODUCTION

ince 1975, the American College of Sports Medicine

(ACSM) has established guidelines for the management of cardiorespiratory training based on the
available literature (1) (pp. 152182). In the most
recent edition of the guidelines (4) (pp. 154165), intensities
between 30/40 and 85% of the maximum oxygen or heart
rate reserve (%R), a weekly training frequency between 3 and
5 dwk21, a training duration between 60 and 300 minwk21
(20/30 to 60 minutes per session), and an energy expenditure
(EE) of 1,000 to 3,500/4,000 kcalwk21 (200 to 800
kcalper session) have been established as targets. These
estimates for daily training duration and EE are based on
weekly recommendations that have been divided into 5
training days. It has been implicitly assumed that subjects
who are more fit and engaged in regular physical activity,
especially higher-intensity physical activity, may decide to
engage in activities at any intensity or volume level. On the
other hand, less fit or less active subjects would be limited to
the lower range of the recommendations. Given this, the
ACSM guidelines assume a direct association between ones
level of aerobic power (V_ O2max) and physical activity and
ones training impulse-TRIMP (TI) potential, which is
defined here as the product of volume (time 3 weekly
frequency) and intensity (6).
One of the challenges in prescribing exercise is determining
an adequate TI. An application of inadequate criteria, no criteria,
or arbitrary choices may result in inappropriate workload
adjustments because inexperienced subjects who engage in
physical activity tend to imprecisely self-adjust training intensity
(16). Inappropriate workload adjustments increase the likelihood of under or overestimating perceived effort during an
activity (26) regardless of the subjects needs. Nonetheless, selfVOLUME 26 | NUMBER 1 | JANUARY 2012 |

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A New Strategy to Set Aerobic Training

_ 2max.*
TABLE 1. Aerobic training variables based on Vo
Duration

_ 2max
Vo
(mlkg21min21)

Intensity
(%R)

(minsession21)

16
19
22
25
28
31
34
37
40
43
46
49
52
55
58
61

30
34
37
41
45
48
52
56
59
63
67
70
74
78
81
85

20
23
25
28
31
33
36
39
41
44
47
49
52
55
57
60

EEACSM

(minwk21)

Week frequency
(dwk21)

(kcalsession21)

(kcalwk21)

40
57
75
92
109
127
144
161
179
196
213
231
248
265
283
300

3
3
3
3
4
4
4
4
4
4
4
4
5
5
5
5

100
174
243
306
364
418
468
515
559
600
638
675
709
741
771
800

300
547
793
1,040
1,287
1,533
1,780
2,027
2,273
2,520
2,767
3,013
3,260
3,507
3,753
4,000

*EEACSM = energy expenditure estimated considering ACSM recommendations; ACSM = American College of Sports Medicine.

selecting training adjustment has been supported by several

authors, as recently reviewed by Ekkekakis (9).
In contrast to previous editions, the eighth edition of the
ACSM guidelines (4) provides more objective selection criteria
for TI by directly associating levels of physical activity with
respective recommendations for aerobic training (pp. 166167).
Likewise, based on unpublished data from our laboratory in
2004, it has been suggested that a strategy based on the
selection criterion of V_ O2max be used (25). By using data
published by the ACSM at the time (2), all variables that were
used in the prescription of aerobic exercise (duration, weekly
frequency, intensity, and EE) were associated with V_ O2max
based on a linear regression. The resulting model, which is
somewhat similar to a model that was previously suggested for
cardiac applications (10), fit its purpose but requires validation.
Of the variables that are described in the ACSM guidelines,
EE recommendations have been modified in the eighth
edition (4). Previous editions recommended between 150 and
400 kcalsession21 (2,3) (pp. 145154 and pp. 141148,
respectively). It is important to point out that the guidelines
do not consider a subjects capacity to expend energy
(metabolic potential) because such a capacity should be
determined by a combination of activity intensity and
duration that is associated with the maximum aerobic power
and body mass (BM) of the subject. The very broad approach
of the previous guidelines was probably adopted to support
the Center for Disease Control/ACSM health campaign so
as to improve population health levels by reducing the high
morbidity and mortality rates that arise from sedentary
behavior (15,23,31) regardless of subject habits. Despite the

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the

TABLE 2. The EEActual (kcalsession21) based on

_ 2max and body mass.*
Vo
Body mass categories (kg)
_ 2max
Vo
(mlkg21min21) 60
70
80
90
100
16
19
22
25
28
31
34
37
40
43
46
49
52
55
58
61

44
52
59
66
60
70
80
90
80
94 107 120
105 122 140 157
134 157 179 201
170 198 226 254
211 246 281 316
259 302 345 388
314 366 419 471
377 440 503 566
448 523 598 672
528 616 704 792
617 720 823 926
716 836 955 1,074
826 963 1,101 1,238
946 1,103 1,261 1,419

74
100
134
174
224
283
351
432
524
628
747
880
1,029
1,194
1,376
1,576

*EEActual = energy expenditure calculated as suggested by ACSM, where energy expenditure

_ 2max 2 3.5] 3 intensity [%R] +
(kcalsession21) = ([Vo
3.5) 3 body mass (kg) O 200 3 duration (min
session21); ACSM = American College of Sports
Medicine.

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relationship between V_ O2max and variables that are commonly used to prescribe aerobic training (volume, intensity,
and weekly frequency). Exercise training variables were
stratified based on V_ O2max by taking into consideration that
fitter individuals have higher requirements (24).
The updated EE recommendations used a traditional
equation to calculate actual EE potential based on personal
characteristics (V_ O2max and BM) and training settings
(intensity and volume). The comparison between the
proposed EEs used tercile cut-offs and effect size calculations
to demonstrate the differences between the ACSM suggestions and the subjects potential for an appropriate EE.
Procedures

Figure 1. A comparison between the EEACSM and EEActual for different

body masses (60100 kg) and maximal aerobic power levels (16.461.2
mlkg21min21). EE = energy expenditure.

fact that the new guidelines recommend increasing EE limits

(1,000 to 3,500/4,000 kcalwk21), these arguments suggest
a need to adjust the ACSM recommendations so as to
establish a connection between TI and prescribed EE.
The quantity of physical activity that is practiced by
a subject, as suggested by the ACSM in its eighth edition
guidelines (4), may not represent the real capacity of a subject
to engage in physical activity, which is traditionally
associated with V_ O2max (27). Therefore, the objectives of
this study were to propose a new strategy for selecting TI
from V_ O2max and establish EE recommendations for training
that are associated with a subjects BM and V_ O2max.

METHODS
Experimental Approach to the Problem

The present approach is an adaptation of the current ACSM

guidelines (4), and it is based on an assumption of a linear

The upper and lower limits of aerobic fitness were taken from
percentile tables, as recommended by the ACSM (4) (pp. 84
89) for the classification of aerobic fitness levels, which were
originally obtained from the Cooper Institute of Aerobic
Research (Cooper Institute, Dallas, TX, USA, www.
cooperinstitute.org). For the lowest level of aerobic fitness,
the first percentile (16.4 mlkg21min21) was assigned to
women between the ages of 70 and 79. The highest level
of V_ O2max, the 99th percentile (61.2 mlkg21min21), was
assigned to men between the ages of 20 and 29. This was
done to include subjects from a wide range of fitness levels,
regardless of age and sex. Using these limits as a reference,
16 equally partitioned subcategories were arbitrarily created
by calculating the slope of a linear regression equation
(equation 1).

Slope upper  lower4k  1; eq:1

where upper is the upper value of each variable, lower is the
lower value of each variable, k is the number of desired scale
categories, and 21 is the constant that establishes the
number of scale intervals per number of desired categories.
Equation 1 was used to calculate the other training variables
(intensity as %R, volume in minutessession, weekly frequency

_ 2max categories (tercile) and all

TABLE 3. Cohens d effect size and corresponded classification for body mass and Vo
scale comparing EEActual in relation to EEACSM.*
_ 2max categories
Vo

Body mass categories (kg)

Percentiles (P)

mlkg21min21

60

70

80

90

100

P1% to P33%
P33% to P66%
P66% to P99%

16.428.3
31.346.3
49.361.2

21.5 (L)
22.9 (VL)
20.3 (S)

21.3 (L)
22.3 (VL)
2.2 (VL)

21.2 (M)
21.7 (L)
4.7 (NP)

21.1 (M)
21.1 (M)
7.1 (NP)

20.9 (M)
20.5 (S)
9.6 (NP)

*EE = energy expenditure; Cohens d effect size classification: T = trivial, S = small, M = moderate, L = large, VL = very large, NP =
nearly perfect; EEActual = energy expenditure calculated as suggested by ACSM, where energy expenditure (kcalsession21) =
_ 2max23.5) 3 intensity (%R) + 3.5] 3 body mass (kg) O 200 3 duration (minsession21); EEACSM = energy expenditure estimated
[(Vo
considering ACSM recommendations; ACSM = American College of Sports Medicine.

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A New Strategy to Set Aerobic Training

recommendations (EEACSM) and the potential for EE for
the different levels of fitness.

_ 3BM4200; eq:2
Energy expenditure Vo
2
where EE is in kilocaloriesper minute, V_ O2 is the oxygen
consumption in mlkg21min21, BM is in kg, and 200 is the
constant to convert oxygen consumption into EE.
Statistical Analyses

Figure 2. Energy expenditure (average 6 SEM) by training session

(kcalsession21) based on the EEACSM and EEActual and independent of
aerobic power. EE = energy expenditure.

Cohens d effect size was used to compare the differences

between the EEACSM and the 5 BM estimates for the EEActual.
In addition, the area under the curve was calculated for each
condition and compared to the EEACSM. A linear regression
equation for each TI variable (duration, weekly frequency,
intensity, and EE) was developed using V_ O2max as a predictor. All analyses were carried out using a spreadsheet
(Microsoft Office Excel 2003, Microsoft Corporation, Redmond, WA, USA) and canned statistical software (GraphPad
Prism, v. 5.00 for Windows, GraphPad Software, San Diego,
CA, USA).

RESULTS
in days per week, and EE in kcalories per session) using the
upper and lower limits recommended by the ACSM for each
variable. The weekly recommendation for volume was
computed as the product of daily volume and weekly
frequency. By using the available recommendations for EE,
the inverse process was used to calculate the daily EE.
Next, the expected EE recommendation for each aerobic
fitness level was calculated according to the equation
suggested by the ACSM (equation 2) by using the respective
TI, a corresponding V_ O2max, and 5 illustrative BM categories
from 60 to 100 kg (EEActual). The objective of this strategy
was to enhance the application of the table and compensate
for the previous differences between ACSM EE

Table 1 contains the EEACSM of a selection of variables for

aerobic training at each level of cardiorespiratory fitness. After
determining V_ O2max, the recommended targets are prescribed
for a combination of variables. For example, if a subject has
a V_ O2max of 34 mlkg21min21, based on Table 1, he should
exercise at 52%R for 36 minutes and 4 dwk21.
Table 2 and Figure 1 contain the EEActual for making EE
recommendations using TI and subject characteristics
(V_ O2max and BM). Depending on a subjects condition
(V_ O2max and BM) and TI, the values in Table 2 may
substantially differ from those in Table 1, especially at the
extremes of BM and cardiorespiratory fitness. Table 3 depicts
Cohens effect size for all comparisons using 3 subgroups that

TABLE 4. Equations to set aerobic prescription for each recommended variable.*

Equations
_ 2max 3 1.23 + 9.85
Intensity (%R) = Vo
_ 2max 3 0.89 + 5.35
Duration (minsession21) = Vo
_ 2max 3 5.36 2 27.91
Duration (minwk21) = Vo
_ 2max 3 0.044 + 2.27
Week frequency (dwk21) = Vo
_ 2max 3 82.61 2 1055.29
Energy expenditure ACSM (kcalwk21) = Vo
Energy expenditure ACSM (kcalsession21) = energy expenditure ACSM (kcalwk21) O week frequency (dwk21)
_ 2max2 3.5] 3 intensity [%R] + 3.5) 3 body mass
Energy expenditure actual - session (kcalper session) = ([Vo
[kg] O 200
Energy expenditure actual - week (kcalwk21) = energy expenditure actual-session (kcalsession21) 3 week
frequency (dwk21)
*ACSM = American College of Sports Medicine.

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were defined by tercile cuts using V_ O2max striking differences
were observed between the EEACSM and EEActual at the
extremes of BM and V_ O2max.
The values of the areas under the curve (the product of
oxygen consumption vs. EE per session) for the EEACSM and
EEActual of each of the BM cuts (from 60 to 100 kg) were
22,790; 15,951; 18,611; 21,271; 23,919; and 26,588
(kcalml)(kgmin2)21. The EEActual exhibited an increasing
difference of 12% for each 10 kg of BM in comparison to the
EEACSM, which indicates a linear departure from the previous
model for estimating EE at a greater BM. The effect size
analysis (Table 3) also exhibited a consistent increase in BM
differences, especially at V_ O2max extremes. Figure 2 presents
the mean values of EE for each proposal, regardless of
V_ O2max. Using the EEActual, Table 4 contains the predictive
equations that were developed for each training variable
based on V_ O2max.

DISCUSSION
The decision-making strategy discussed in this study
increases objectivity when selecting aerobic TI and, consequently, broadens the use of V_ O2max for prescribing exercise.
Furthermore, a comparison of the EEActual to the ACSM
guidelines facilitates the prescription of different EE adjustments because it uses current information about an activity
(volume and intensity) and the characteristics of the subject
who is undergoing a training routine (V_ O2max and BM).
The objective result of the proposed approach is not
a substitute for health and fitness professionals and should be
taken as a suggestion and not as a rule. Using canned training
criteria alone does not seem to increase the probability of
success during individual adherence to a training program
(24). Adjusting TI based on personal preferences, particularly
for subjects with moderate prior exercise experience, has
been shown to be adequate for configuring aerobic training
(9,16). Therefore, the EEActual technically and conceptually
enhances individual prescriptions for aerobic exercise;
however, one should be free to adjust TI to make training
an enjoyable activity and improve exercise compliance.
Based on a review by Swain and Franklin (27), the
association between V_ O2max and the selection of training
variables was established in the seventh edition of the ACSM
guidelines (3). According to those guidelines, subjects with
low levels of aerobic fitness (,40 mlkg21min21) benefit
from intensities .30%R. For those with higher levels of
aerobic fitness, the prescribed minimum intensity is 45%R.
This was the first official ACSM position on objective
selection criteria for aerobic prescription variables. In 2010
(4), the guidelines presented a new model of TI selection
criteria; however, this model was based on the level of
physical activity. The current proposed strategy revisits the
2006 guidelines and is similar to the proposal that Franklin
and collaborators made for cardiac patients, whereby
V_ O2max is used to select training variables (10). In addition
to being more objective, this approach minimizes the gap

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between assessment and prescription by increasing the utility

of V_ O2max. Finally, it was assumed that there was a stronger
conceptual basis for the association between V_ O2max and TI
than that between physical activity and TI, especially for
exercise intensity (3,27); however, this argument may be
somewhat unfounded because there is no evidence that
demonstrates the superiority of using V_ O2max rather than the
amount of physical activity for deciding TI. Additional
evidence is necessary to fully address this question.
Of the advantages of the present approach, the utility of
individualizing EE is noteworthy. Presently, there is a disassociation between the EEActual (Table 2) and EEACSM (Table 1).
This difference can probably be explained by the fact that the
EEACSM does not consider the influence of subject BM, aerobic
fitness, and proportional capacity on TI tolerance (3). The
integration of these variables establishes a curvilinear pattern
of EE response as a function of V_ O2max and BM that differs
from the EEACSM, as can be observed in Figure 1. For example,
there are differences ranging from 56% (100 vs. 44
kcalsession21) for lower levels of aerobic fitness to 18% for
higher levels of aerobic fitness (800 vs. 946 kcalsession21),
when comparing a suggested EE between the EEACSM and
EEActual for subjects with a 60-kg BM. For subjects with a 100kg BM, the differences range from 26% (100 vs. 74
kcalsession21) to 97% (800 vs. 1,576 kcalsession21) (Tables
1 and 2 and Figure 1). These differences can be confirmed by
the effect size comparisons that are presented in Table 3.
Given the discrepancy between the EEACSM and EEActual, it
should be noted that this study did not consider subjects with
a BM ,60 kg or .100 kg, thereby maximizing the
differences between the 2 models. Seeing that the EEACSM
(Table 1) overestimates EE for subjects with low aerobic
fitness levels and underestimates EE otherwise, the observed
differences between the EEACSM and EEActual for subjects
with extreme weights reached values of up to 100%. The
important clinical significance of this difference should be
considered when prescribing aerobic TI.
Another practical application of the present proposal is to
the design of a combined program of strength training and
aerobic exercise (concurrent training). Although resistance
training is known to improve endurance (17), in both athletes
(34) and nonathletes (28), guidelines for the combination of
both exercise modalities have not yet been published. When
preceded by strength training, aerobic activity increases
hemodynamic responses, perceived exertion (5,7), and
lactate concentration (22); however, it is not associated with
increased oxygen uptake (22). In the converse exercise
scheme (aerobic exercise followed by resistance), the
maximum number of repetitions could be compromised if
endurance exercise is performed at a high intensity (above
anaerobic threshold) and with the same muscle groups (8).
Given the possible equivalence of the training intensity
determined in Table 1 and the anaerobic threshold (either
conceptually or in a didactic scenario that involves clients
and instructors), the present proposal could be used to set
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A New Strategy to Set Aerobic Training

higher or lower TI depending on a subjects V_ O2max and
training sequence (strength followed by endurance or
endurance followed by strength). Future studies should
address this question.
Even with the advantages of this study and its similarities to
the ACSM guidelines, there are no recommendations for
configuring interval training, especially at supramaximal
intensities. In recent years, considerable evidence has
demonstrated the benefits of interval training on aerobic
performance, related variables (V_ O2max, aerobic enzymatic
activity, etc.), health indicators (glucose control, lipid profile,
blood pressure, etc.) (1113,15,32), and the adherence of
subjects to an exercise program when compared to less
intense routines (18). Despite the criticism of this approach
(9), high-intensity stimuli have been shown to be safe and
efficient (29,33) and are options for the diversification of
aerobic activities that are not included in the ACSM
guidelines.
Other limitations must be addressed. Based on the available
literature regarding aerobic exercise guidelines and the
somewhat imprecise and indirect methods that are used to
predict body fat and lean BM, body composition was not used
as an independent training variable, although it is important.
Body composition should be considered in future studies so as
to refine training recommendations. Variables aside from
V_ O2max have been shown to influence the ability to perform
aerobic exercise (economy of movement, metabolic thresholds, critical power or velocity, lactic and alactic anaerobic
power, strength and muscular elastic capacity, thermoregulatory and anticipatory ability, etc.) (14,1921,30); however,
as an isolated and easily assessed criterion, we believe that
V_ O2max is the variable that best expresses a subjects aerobic
potential because it determines the other variables that
compose TI; however, the model presented herein still
requires validation and possibly modification, especially
regarding the mathematical approach that was used in its
development because the linear relationship pattern between
the variables may not express the most accurate relationship.
This hypothesis should be examined in future experimental
investigations.
In light of the aforementioned limitations, we conclude that
the suggested approach facilitates a more objective and coherent
selection of aerobic TI and more precise EE, namely the EEActual.
Its application should be understood as a tool for individualized
decision making within the art of exercise prescription.
Despite the need for validation and future modification, the
present approach is a strategy for more objective, EE-based TI
decision making for aerobic exercise prescription and weightloss program design.

PRACTICAL APPLICATIONS
The primary advancement achieved by this study is the
introduction of the first individualized method for determining aerobic training variables based on V_ O2max,
including equations for practical use on spreadsheets or

92

the

specialized software. For example, if a subject has a V_ O2max

of 34 mlkg21min21, based on Table 1, he or she should
exercise at 52%R for 36 minutes and 4 dwk21. This strategy
facilitates appropriate decision making for the prescription of
aerobic exercise. Furthermore, we improved the EE choice
by considering the real volume and intensity training
adjustments in association with subject V_ O2max and body
weight. In conclusion, the approach proposed here provided
criteria for adjusting aerobic training variables (e.g., volume,
intensity, week frequency and EE) consistent with subject
capacity, thus diminishing the risk of the imprecise prescription of aerobic exercise programs and its consequences.

ACKNOWLEDGMENTS
We would especially like to thank the reviewers for their
important suggestions. The authors declare that they have no
conflicts of interest. No external financial support was required
for this project. Tony Meireles dos Santos was sponsored by
a grant from the Rio de Janeiro Research Foundation (FAPERJ
E-26/110.153/2010 e E-26/190.127/2010). Bruno Ribeiro
Ramalho Oliveira was sponsored by a scholarship from the Rio
de
Janeiro
Research
Foundation
(FAPERJ
E26/100.088/2010) and from National Council of Scientific
and Technological Development (CNPq 130310/2011-5).
Paulo S. C. Gomes is supported by CNPq.

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