DIPLO ENTREN PERS 2026 MOD6 CLASE 1 VIDEO 1

Main ideas & lessons from the class (Cardiovascular Training – Module 6, Class 1)

1) Cardiovascular training must be aligned with goals and combined with strength training

Cardio supports cardiovascular health and can also provide extra benefits such as:

• Stress reduction
• Immune support
• Improved self-esteem

For aesthetic/body-composition goals, cardio should be coordinated with nutrition and strength training:

• To build muscle mass (hypertrophy):
  • Prioritize strength training
  • Use cardio as low intensity to support recovery/health without interfering with muscle growth
• To lose fat:
  • Strength training helps maintain muscle mass
  • Cardio supports fat oxidation and increases caloric expenditure

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2) Core variables for prescribing cardio

Cardio prescription isn’t “pick an arbitrary time.” It depends on:

• Intensity (how hard/fast/heavy)
• Duration (minutes)
• Frequency (how often per week)
• Training zones based on heart-rate targets

Training intensity is individualized using heart rate

The coach emphasized that each person must calculate their own zones, because max HR varies by age/sex and across individuals.

You need two key heart-rate values:

1. Resting (baseline) heart rate
2. Maximum heart rate

Then you calculate target HR for specific intensity zones.

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Detailed methodology & instructions presented

A) How to calculate maximum heart rate (Max HR)

A standard formula was taught (noting that other formulas exist later):

• Men: Max HR = 220 - age
• Women: Max HR = 225 - age

Examples mentioned:

• Man age 30 → 220 - 30 = 180

Safety principle

The calculated max HR is treated as an upper ceiling:

• Staying beyond it is not recommended
• It may increase risk for cardiac issues

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B) How to measure resting heart rate (HR at rest)

The class described several options; recommended:

• Use a smartwatch (continuous HR tracking)

Other device-based options mentioned:

• Pulse oximeter
• HR monitor band
• Stethoscope
• Blood pressure monitor

Manual HR counting (palpation)

Steps taught:

1. Locate radial pulse near the wrist using:
   • index + middle fingers (avoid thumb)
2. Count beats for a time window, then multiply:
   • 60 seconds → no multiplier
   • 30 seconds → ×2
   • 20 seconds → ×3
   • 15 seconds → ×4
   • 10 seconds → ×6
3. The session demonstrated using 15 seconds ×4.

Measurement recommendation

Measure in the morning immediately after waking, while seated/lying and relaxed, to reduce the effects of:

• caffeine / energy drinks
• movement

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C) How to calculate target heart rate (Karvonen / “Carvon” method)

The class taught a formula (referred to as “Carbonen/Carvon/Carvon”) using:

• Max HR
• Resting HR
• Intensity percentage (example: 60%)

General structure:

1. Compute the range: Max HR - Resting HR
2. Multiply by intensity: (Max HR - Resting HR) * intensity%
3. Add Resting HR:
   • Target HR = ((Max HR - Resting HR) * intensity) + Resting HR

Example from the session:

• Age 30, Resting HR = 78, intensity = 60%
• Max HR: 220 - 30 = 190
• Range: 190 - 78 = 112
• Range * intensity: 112 * 0.60 = 67.2
• Target HR: 67.2 + 78 = 145.2 bpm

How to apply during training

Use equipment that displays HR:

• smartwatch / HR monitor
• treadmill/elliptical HR sensors (may require holding sensors)

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D) Training zone logic (what intensity zones are for)

• Very soft / gentle zone: warm-up or low stimulus
• Main fat-oxidation zone (“blue zone”, ~zone 2):
  • approximately 50–70% of max HR
  • targeted for weight-loss/aesthetic fat reduction by staying consistently in the fat-oxidation intensity
• Moderate-to-high intensities: used for additional cardio adaptations

Time recommendations for fat loss (fat oxidation)

For low/moderate intensity:

• Minimum: 30 minutes
• Maximum: 60 minutes
• Common target: ~45 minutes

Consistency rule

During fat-oxidation work, keep HR within the target band and avoid drifting far above/below.

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E) LIS vs HIIT (two cardio methods)

1) LIS (Long duration, low intensity)

Characteristics:

• Long duration
• Low, constant intensity (no big HR peaks)
• Must remain within the same HR intensity range

Typical examples:

• elliptical trainers
• treadmills (incline adjustments discussed)
• stationary bike
• stair climber
• continuous swimming
• rowing machine

Notes:

• Not every activity qualifies (e.g., Zumba has start/stop patterns, so it’s not considered LIS).

2) HIIT (High intensity interval training)

Characteristics:

• High-intensity episodes separated by low-intensity recovery
• Recovery is incomplete
• Higher HR peaks and shorter sessions

General intensity references:

• High intervals: up to around 90% of Max HR
• Recovery intervals: around 60% of Max HR

Session duration:

• typically 20–30 minutes (emphasis: shorter than LIS)

Protocols mentioned:

• Example: 4 minutes at 90%, recovery 3 minutes
• “4×5 by four intervals” concept (total ~28 minutes in that example)
• Study cited (2017 by Shan): both protocols showed similar fat loss, but HIIT is more time-efficient

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Scheduling guidance: how to combine strength + cardio

A) If the goal is fat loss / definition

• Use strength training + cardio together
• Cardio supports fat reduction while strength helps preserve muscle

Frequency guidance discussed:

• Beginners: start smaller (e.g., 15 minutes) and progress gradually toward 30–60 minutes
• Advanced: can often tolerate higher frequencies/time with progression

B) If the goal is building muscle / hypertrophy

• Avoid aggressively combining conflicting objectives:
  • Hypertrophy typically requires a calorie surplus
  • Fat loss requires a calorie deficit
• The lecture strongly advised that you can’t optimize both goals simultaneously

Timing options described:

1. Cardio after hypertrophy (only gentle cardio)
2. Alternate days: hypertrophy one day, cardio on another
3. Hypertrophy first, then cardio with recovery
   • leave 2–3 hours minimum before cardio
4. Short cardio immediately after strength
   • 15–25 minutes, only a few times per week (up to ~3–4 days), gentle intensity

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“Fasted cardio” claim addressed

• The instructor said there is no strong evidence that fasted cardio produces significantly greater fat loss than cardio done later.
• Recommendation:
  • If you can train safely while fasted, it may be used
  • If it causes faintness/excess fatigue, don’t force it

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Fat loss planning: deficit and expected weight change ranges

A practical estimation approach:

• Fat loss depends on nutrition + training energy expenditure

Common rule referenced:

• Aim for about 0.5 to 1 kg per week (varies by person)

Deficit-to-fat conversion discussed:

• roughly ~7800 kcal ≈ 1 kg of fat

They also emphasized:

• monitor outcomes
• avoid overly aggressive loss that risks sacrificing muscle

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Body composition monitoring & measurement recommendations

Why monitor beyond scale weight

Scale weight alone doesn’t show whether changes are mostly fat vs muscle.

Recommended monitoring:

• Bioimpedance
• Anthropometry (more manual/time-consuming)

Devices mentioned:

• Tanita scales / bioimpedance scales
• Omron as an example

More advanced option mentioned:

• DEXA (accurate but expensive)

Fat% and muscle% targets mentioned

The instructor provided “optimal” fat ranges for maximizing hypertrophy response (narration varied slightly, but key targets were stated):

• Men: ~13–15% fat (a higher “healthy” range was also referenced)
• Women: ~18–22% fat for hypertrophy optimization

Testosterone link mentioned:

• Higher body fat → lower testosterone → reduced muscle-building response

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Recommended cardio prescription summary (what the class wants you to do)

• Measure:
  • resting HR
  • estimate max HR via formula
• Calculate:
  • target HR using the Karvonen/Carbonen method
• Prescribe:
  • choose LIS for long steady fat-oxidation work
  • choose HIIT when you want time-efficient intensity (with safety/context)
• Combine with strength properly depending on goal:
  • fat loss: maintain muscle with strength + fat-oxidation cardio
  • hypertrophy: keep cardio low intensity to avoid interference, and don’t run surplus + deficit simultaneously

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Speakers / sources featured

• Javier Álos Aguilar (instructor; sports training expert; advanced degrees mentioned)
• Maria/Mariana (participant; referenced in HR examples)
• Juan Esteban (participant; referenced in HR example)
• Esteban (participant; referenced in HR example/chat)
• Jesús Lozano (referenced during an audio/call interaction)
• Reiner Figueroa (participant; referenced multiple times in HR examples)
• Liset (participant; referenced multiple times including fat%/muscle% examples)
• Rubalcava (referenced during calculations/explanations)
• Diego Hernández Barrera (asked about max HR differences/formulas)
• Henry Alcalá (referenced during resting HR examples)
• Paulina Pimentel (referenced during resting HR and body composition examples)
• Axel (referenced in max HR discussion)
• Gustavo (referenced in cardio/HR discussion)
• Eric / Eric Torres (participant; questions about training combinations/fasting context)
• Fanny (referenced during body composition and training goal discussion)
• Shan (2017) (study cited comparing HIIT protocols)