Introduction to Cardiorespiratory Training

There are many components to an effective conditioning and weight loss program such as nutrition, flexibility training, strength training, muscular endurance training, and cardiorespiratory training.  The scope of this particular course is to teach you the most effective strategies for cardiorespiratory training.

To have a complete cardiorespiratory training program I must first teach you the bare basics which entail its purpose, the aerobic energy system and anaerobic energy system, your personal heart rate training zones, the cardiorespiratory assessments used to gauge progress,  and how to apply your training zones to stage and interval training. Upon completing the cardiorespiratory training course I will provide you with 13 professionally designed cardio routines which are specific to your goal.

If you are new to Mission Possible Disease Prevention my name is Mike Bluestone and I am a personal trainer certified through NASM.  You are currently viewing a post listed in my educational category and I refer to it as a course because my mission is to educate those willing to learn, so lets begin with an overview of what you need to know and will learn about cardiorespiratory fitness.

Course Outline

An overview of what you will learn is listed below and I recommend you read them in the order they are listed.  Read over them and proceed by clicking “Lesson 1: The purpose of cardiorespiratory training.”

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Lesson 1: The Purpose of Cardiorespiratory Training

The most common goals of those who perform cardiorespiratory training are:

• To improve performance in work, life, and sports
• To improve health by reducing cardiovascular risk factors
• To reduce mental anxiety
• Weight management and loss

No matter your purpose for performing cardiorespiratory exercise, your underlying goal is to train your body to operate more efficiently. A good measurement of productivity is monitoring your resting heart rate.  With that being said, the one goal that all participants have in common (whether they know it or not) is the need to achieve a lower resting heart rate.

Resting Heart Rate

Seventy beats per minute (BPM) is the average heart rate when resting; however a well conditioned heart will rest at 40 BPM or less.  When conducting cardiorespiratory activities with a structured agenda, you will begin the process of lowering your resting heart rate; however if you fail to utilize proper progressions the results will become stagnant and you risk becoming discouraged and giving up.

Benefits of lowering resting heart rate

1. increase stroke volume
2. oxygen rich blood

The primary benefit of lowering your resting heart rate is pumping greater volumes of blood per beat.  The volume of blood pumped per beat is known as stroke volume and as your stroke volume increases your heart becomes more efficient.  Increasing your stroke volume is “working smarter, not harder.”

In the process of lowering your resting heart rate you will begin producing oxygen-rich blood and this spells progress.  Think of it like this, you are currently running your body on a lower quality of blood, kind of like running a Mercedes on regular fuel when premium is recommended.  What’s the outcome of this?  Expensive mechanical problems and a shorter life expectancy for your Mercedes.  What’s the outcome of an inefficient heart? Medical problems and a shorter life expectancy for YOU.

Why a deconditioned heart must beat faster?

A deconditioned heart must beat faster because the body demands a plethora of nutrients including oxygen.  These nutrients are transported in the blood and delivered throughout the body, into the muscles.  If the stroke volume is low the heart must beat faster to deliver the nutrients demanded by the body.  Remember, the stroke volume is the amount of blood pumped with each beat.  If the demand is not being met your heart will beat faster and should it find the demand to be greater than its supplying capabilities you will experience fatigue, shortness of breath, and maybe even nausea.  At this point you have passed your anaerobic threshold and we will discuss this in greater detail in the following lesson.

Now that you understand the bottom line we will discuss the two energy systems used in all physical activity’s  and soon after I will give you professionally designed cardiorespiratory programs for weight loss, weight gain, and overcoming plateaus.  You are currently in lesson 1 so proceed to lesson 2 by clicking on it below:

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Lesson 2: Primary Cardiorespiratory Measurements

We have cardiorespiratory measurements to prevent physical burnout caused by over traning, in addition they promote a program with visible continued improvements that encourage us to stick with a fitness routine.

There are four primary cardiorespiratory measurements:

1. Heart rate
2. lactate blood test
3. max vo2 test
4. Workload

Heart Rate

Heart Rate is the primary means of cardiorespiratory measurement because it is the most practical in terms of affordability and accessibility.  In my teachings I use heart rate as the primary means of cardiorespiratory measurement.

Blood Lactic Test

Blood Lactic Test as I understand involves you raising your heart rate to 90% of your maximum heart rate and then immediately drawing blood.  The blood is then tested for lactic acid.  The amount of lactic acid in your blood will determine your anaerobic threshold.  Blood lactic test along with VO2 test are the most ideal but far from practical.

Max VO2 Test

VO2 Tests are rare but do exist in hospitals, some hotels, fitness centers (very few), performance centers, and sports teams.  The most up to date vo2 testing equipment is known as iMETT.  The iMETT is designed to give personalized heart rate training zones and individualized cardio programs using ventilation to determine your anaerobic threshold.  If you do not have access to a vo2 testing machine do not worry, very few do.

Workload

Workload is simply the use of speed and incline on the equipment or path you are running. For example a low intensity cardiorespiratory workout may consist of an incline of 2 and a speed of 3.5 MPH for the duration of your workout.  A medium intensity cardiorespiratory workout day may consist of intervals ranging from an incline of 2 and speed of 3.5 for 1 minute and an incline of 5 with a speed of 5.0 for 1 minute and you would repeat this for the duration of your workout.  A high intensity cardiorespiratory workout day would be formatted similar to the medium intensity day but at a higher workload.  Rest assured you will learn more about this in the lesson titled “Training strategies and cardiorespiratory program design.”

Of these four cardiorespiratory measurements you will only need to know and apply heart rate from here on . You are currently in lesson 1. Proceed to lesson 2 by clicking on it below:

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Lesson 3: The 2 Energy Systems (Aerobic & Anaerobic)

In order to sustain life we must fuel the processes which enable it, just as you must fuel your car for it to operate.  We will now discuss the two energy systems and how your body interchangeably uses them to turn the food you consume into energy it expends.  This energy is known as “adenosine triphosphate” or ATP and both energy systems produce ATP; however they do so in unique ways.  The first and most applied means of producing ATP is termed “aerobic.”  The second and least utilized production of ATP is termed “anaerobic”

Aerobic Energy is produced through activity that requires a constant and adequate supply of oxygen.  Examples of aerobic activities range from sleeping to light exercises which do not inhibit shortness of breath.

Anaerobic Energy is produced through activity that does not require oxygen (short duration and high intensity). Examples of anaerobic activity are sprints, high intensity circuit training, and anything else which cannot be sustained for greater than 30-60 seconds before fatigue, shortness of breath, and or nausea sets in.

We will now discuss how both the aerobic and anaerobic energy systems produce and use adenosine triphosphate or ATP.

Aerobic Energy System

Aerobic exercise demands the body takes oxygen into the lungs, to the blood where it is then pumped to the working muscles.  At this point the oxygen oxidizes carbohydrates (in the form of glycogen) and fats which create the production of energy and is termed the oxidative system.  Aerobic pathways provide the major supply of energy to all cells of the body.  If your goal is to reduce body fat then you will be relieved to know that one of the favorable characteristics of the aerobic energy pathways is its ability to utilize stored body fat as a primary source of energy. You will also be happy to know that you are in an aerobic state even at rest.

Did you know that when you are at rest your body feeds off of stored body fat and nothing else? Rest is a vital component of fitness and often not enforced enough.

You may be asking “why should I even bother with anaerobic activity if the aerobic system burns the fat?”

Answer: If you stick with purely aerobic exercises you will soon find yourself on a plateau and possibly lose the ambition to exercise.   A plateau will occur because of the body’s tremendous ability to adapt to frequently imposed demands.  It’s a built in safety mechanism which we can’t turn off via the power of the mind; therefore we must trick it by turning on the anaerobic energy system periodically for short bouts not exceeding 60 seconds. This unfamiliar and strenuous exercise will cause the body to learn new adaptations.  We will discuss how to integrate the two energy systems in the lesson titled program design. Let’s move onto the anaerobic system.

Anaerobic Energy System

In order to start the anaerobic system you must begin with the aerobic system.  As the heart rate elevates, it is progressively working harder to deliver a sufficient amount of oxygen to the muscles to produce enough ATP aerobically.  At some point (varies according to fitness level and genetics) the cardiovascular system is unable to supply enough oxygen to the exercising muscles, forcing them to convert from the aerobic system to the anaerobic system to produce ATP (energy) rapidly.  Instead of metabolizing both carbohydrates and fats, the anaerobic system will rely on glucose (material carbohydrates are stored in) and for prolonged high intensities; it will also use creatine phosphate energy for about 10 seconds before extreme fatigue onsets.

IMPORTANT: you should know that when your body switches from the aerobic energy system to the anaerobic system you have reached what is known as the anaerobic threshold or lactic threshold.

Summary:

If you are overwhelmed with this lesson do not fear!  All you need to know is that aerobic is activity conducted with the use of oxygen and anaerobic is high intensity activity conducted without oxygen.  Both energy systems are vital for progressive results.

Due to the body’s ability to adapt to frequently imposed demands we must continuously create new challenges for the body and its systems, in this case we are creating new challenges for the cardiorespiratory system and the muscles used to perform the exercise.  This means that if you continue to conduct the same or similar exercise routines your body will no longer progress; in fact it may even regress.

Have you ever been consistent with a cardio routine and there were days when your body felt tired, preventing a desired pace?  This is because of burn out which is the result of an ineffective use of the two energy systems, aerobic and anaerobic.

Continue to the lesson 4 titled heart rate training zones to learn more about heart rate training formulas.  During this lesson you will learn when you are conducting aerobic and anaerobic exercise. Relax…we will get to cardiorespiratory program design shortly but first I want to teach you how your body works.

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Lesson 4: Heart Rate Training Zones

Click Here to download a preset excel spreadsheet to make this process simple.

When designing an efficient and effective cardiorespiratory training program we must build the foundation on your heart rate by determining your maximum heart rate (MHR) and your personal heart rate training zones.

Maximum Heart Rate (MHR) Formula

MHR = 220 – Age

Your maximum heart rate (MHR) is the number 220 minus your age.  For example if you are 40 years of age your maximum heart rate would be 180 MHR = 220 – 40

Now we must find your three training zones with the help of your maximum heart rate (MHR). Calculations are listed in image 1.

Formulas for heart rate training zones

Simply multiply your maximum heart rate (MHR) by all of the percentages listed in the chart to the right.  For example if you were 40 years of age and looking to find the desired beats per minute (BPM) for zone one you would do the following:

180 * .65 = 117 BPM

180 * .75 = 135 BPM

This means that if you were aiming your heart rate for zone one you would need to maintain 117 – 135 beats per minute (BPM).  For easy calculation enter you age into the spreadsheet I prompted you to download earlier.

In image 2 I have all the calculations for a 40 year old individual.  The maximum heart rate is 180 beats per minute.  Zone 1 ranges from 117 beats per minute to 135 beats per minute.  Zone 2 ranges from 144 beats per minute to 153 beats per minute and zone 3 ranges from 155 beats per minute to 162 beats per minute.  If you haven’t already downloaded the spreadsheet then do so and plug in your age.

Overview of the heart rate training zones

Zone 1 builds an aerobic base that is critical for improving heart and lung capacity. Zone 1 is often termed the fat burning zone because your body will produce ATP (energy) primarily from fat; however we are going to refer to zone 1 as the “recovery based zone” because we know that if you solely operate in zone one, your body will adapt resulting in a plateau.  Therefore we must incorporate the other zones.  You must also take into consideration that if your goal is body fat reduction, the primary goal is to burn as many calories as possible.  If you remain in zone one the rate at which you burn calories will be substantially lower.  For more information regarding weight loss and nutrition be sure to visit the course titled nutrition 101.

Zone 2 is used to increase anaerobic and aerobic capacity by straddling the energy systems. You could work on both leg strength and cardiovascular capacity by sustaining this zone for long periods of time. Zone 2 is often misused and will lead to a burn out and a plateau.  More often than not, the average cardio enthusiast will use zone 2 for the duration of all exercise when in fact this is an ineffective method which is where interval training comes into play.

Zone 3 is used only in interval training. It can increase your speed, power, metabolism, and anaerobic capacity by repeatedly exposing active muscles to high intensity exercise while improving resistance to fatigue.  You will be able to sustain a given exercise intensity for a longer period of time in turn increasing endurance.  Zone 3 should be held for 30 to 60 seconds. The inability of reaching zone 3 is a sign of both success and overtraining.  If you are incapable of obtaining in zone 3 you may not be spending enough time in zone 1.  We will cover training formats in the programming strategies lesson.

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Lesson 5: Cardio Fitness Interval Training

Now that you know about the three cardiorespiratory training zones we will discuss the proper integration via stage training. Stage training is the strategic application of interval training and it is designed to use all three cardiorespiratory training zones. Cardiorespiratory interval training entails cycling through the different heart rate zones for the duration of your workout; however because your cardiorespiratory fitness abilities are unique to you, we must determine a good starting point by performing one of the two cardiorespiratory assessments listed below.  Upon completing the assessment you will be prescribed one of the three stages.  Before we discuss the assessments lets learn how each of the three stages in stage training works.

Stage Training

Stage 1 is meant for beginners and you will never leave zone 1 which is 65-75% of your maximum heart rate (MHR).  Stage 1 does not use intervals. Beginners will operate in stage 1 for as little as 1 week and as long as 12 weeks. I recommend you conduct one of the two cardiorespiratory assessments on a weekly basis to gauge when you can enter stage 2 where the intervals begin.  Be patient, I know that stage 1 can get monotonous due to its lack of variety; but lets be sure you progress properly.

Stage 2 is the introduction of interval training.  Allow me to draw you an example. You will begin with a 5-10 minute warm-up in zone one and then proceed into zone 2 for the designated time, in this case lets say one minute.  Perhaps it will take you 45 seconds to enter zone 2 leaving you with only 15 seconds, after the 15 seconds are over you will return to zone 1 for one minute.  You will continue the timed intervals for the duration of your routine.

Stage 3 is the final stage and incorporates all 3 of the heart rate zones.  The progressions are the same as those in stage two, the only difference is you will enter zone 3 in addition to zones 1 and 2. Typically you will only use zone one for the warm-up and cool down when training in stage 3.

Interval Training

I’m going to keep the interval training description short because there is nothing complex about it, in fact I already described it in stage training.  Interval training is simply the application of the 3 heart rate training zones.  You will have a greater understanding of interval training when I share the 13 professionally designed cardio interval training routines with you.

You now know all you need to for the moment.  In case you forgot the topic allow me to restate it.  I will highlight to two most convenient cardiorespiratory assessments and you need to perform one to determine which of the three stages you must begin your cardio program in.  Lets review the two cardiorespiratory assessments.

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Lesson 6: Cardiorespiratory Assessments:

Cardiorespiratory assessments are both rewarding and informative because they provide you with an efficiency rating of your cardiorespiratory system.  I recommend you perform an assessment today and then revisit it on a monthly basis.  Each time you conduct the assessment you should record your score and save it for comparison to previous assessments.  Imagine achieving a lower score every time.  The lower the score the more efficient your cardiorespiratory system has become.

Two Cardiorespiratory Assessments:

There are various systems but given you do not have an IMETT machine (preferred) you are limited to two.  I recommend the YMCA Step Test because it requires less time, but read the description of the two and decide for yourself.  When you are ready to take the test simply click the one you are interested in and you will be redirected to a different post.

YMCA Step Test (recommended):

The YMCA Step Test requires you to conduct a three-minute step test by performing approximately 24 steps per minute on a 12-inch step for a total of three minutes (roughly 96 steps total). It is important to perform the step test with the correct cadence.  After three minutes, have a seat and begin calculating your heart rate for one minute.  Do not use a heart rate monitor or formula; simply count the beats for 60 seconds.  There is more to this test so for detailed instructions you may click here; but if you can remain patient and finish this course you will find a download at the end

Rockport Walk Test

Walk one mile as fast as you can and record the time. Immediately following the mile take your pulse for 10 seconds and multiply that number by 6.  If you have a heart monitor you may record the heart rate displayed on the monitor. If you haven’t already you will need to download the excel spreadsheet and input your data for calculation.  This will compute yourVO2 score

Assuming you have completed one of the two cardiorespiratory assessments we will move on to describe what’s known as stage training and its use of interval training via the heart rate zones learned in the previous lesson titled “heart rate training zones.”  If you have not read “Heart Rate Training Zones” I strongly encourage you to, don’t worry it won’t take but a few minutes.  If you have not conducted one of the two cardiorespiratory assessments yet its okay, you can do so at a later time.

Congratulations!  You are now ready to use the professionally designed interval training cardio routines.  Before we begin we must first discuss programming strategies which are specific to your goal.

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Lesson 7: Cardiorespiratory Programming Strategies

The cardiorespiratory assessment process will provide you with a comprehensive overview of your cardiorespiratory goals, needs, and abilities.  It is now time to determine a safe, effective, and productive cardio fitness program for you using NASM’s practical programming system which has helped many enthusiasts reach their personal cardiorespiratory fitness goals.

Practical Programming System

NASM’s practical programming system puts to use an interval training scheme formatted by the stage training system previously discussed in this course. This simple periodization scheme for cardiorespiratory training provides a systematic method of using your heart rate training zones to build a cardiorespiratory training program specific to you.

Begin by selecting your body composition goal below:

1. Weight loss
2. Handling plateaus
3. Gaining weight

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Programming Strategies for Weight Loss

The cardio routines for weight loss are designed for those who eat fairly well but struggle with the extra pounds.  If this is you then you will be relieved to know that your solution likely lies within this post. The weight loss cardio routines are designed to increase your metabolism.

I have one question before we begin discussing the program design for cardio weight loss: Are you sure you are eating well?

Let’s briefly highlight what “eating well” is.  Eating well consist of 5-6 meals a day and not exceeding your calorie goal which is formulated in theNutrition 101 educational courses.  If you have not read this course then I encourage you to do so.

There are three goals within the cardio weight loss program:

1. Burn more calories during each workout
2. Increase your metabolism so that more calories are being burned throughout the rest of the day
3. Leaning your efficiencies by increasing your AT or anaerobic threshold resulting in more fat burn during your workout.

The cardio weight loss cardio program consists of 3 intensities:

Day 1 Cardio Weight Loss–Low Intensity Day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while burning primarily fat calories.

Suggested Time: 30 minutes

Day 2 Cardio Weight Loss– Medium Intensity Day:

The scope of all weight loss programs is to increase the metabolism and there are two ways, one of which is exerecise.  Cross training is preferred so use a variety of equipment such as stairs, bike, elyptical, and resistance training.  The treadmill will be effective as well but if your results are lacking I recommend you try some of the others.

Suggested Time: 30-60 minutes

Day 3 Cardio Weight Loss– High Intensity Day:

You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.  Up to a 5 minute recovery will be given between zones 2 and 3, in this time frame you should note the time taken for your heart rate to return to zone 2.  If it does not return to zone 2 then it’s a sign of overtraining or the need for a lower routine. Cross training is applicable in zone 3 as well.

Suggested Time: 30-60 minutes

Notes:

• Some routines do not have all three days on them.  Its there for a reason so be sure to stick with the program suggested.
• Yes there are only 3 days: low, medium, and high intensity. If you wish to add a fourth day you must make it a low intensity day.  If you wish to add a 5^th, 6^th, or 7^th day the just follow the cycle.  For example: Sunday- low intensity, Monday-medium intensity, Tuesday- high intensity, Wednesday- low intensity, Thursday- medium intensity, Friday- high intensity, Satruday- low intensity.  Monday when you move onto the next routine you will then pick up on the medium intensity workout even though the first one listed on that cycle is low intensity.  Continue the progressions with every cycle.

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

Programming Strategies Overcoming Plateaus

When you first began your cardio program your body was unfamiliar with the movements and intensities; however due to thegeneral adaptationsyndrome it is no longer an amateur.  It is time to present new challenges to you body.  Congratulations!  This is a good thing if corrected ASAP.  If you continue with the same activities that are not working, your metabolism will plateau and progress will not occur.

My Professional Experiences With Weight Loss Plateaus

The name of the game is “keep it random and progressive.”  I have had a hand full of clients in the past who lost 20-50 pounds in several months time but then hit a plateau.  The plateau on set because the client had tremendous ambition to obtain their goal; they performed nothing but high intensity workouts while eating minimal calories.  Performing resistance training with me three days a week, taking spinning class, medium intensity cardio class, and working hard on the cardio equipment.  This activity is commendable, but in the long run ineffective.  Low intensity recovery is MANDITORY!  The typical cardio or aerobic class will act as the medium intensity day.

The overcoming plateaus cardio program consists of 3 intensities:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Suggested Time: 30 minutes of cardio

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.

Suggested Time: 30-60 minutes of endurance

Day 3 overcoming plateaus- high intensity day:

With weight loss programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Suggested Time: 30-45 minutes of cardio on a bike or stair machine

Course Directory:

Beginning: Introduction To Cardio Respiratory Fitness 101

Lesson 1: The purpose of cardiorespiratory training

Lesson 2: Primary cardiorespiratory measurements

Lesson 3: The two energy systems: aerobic and anaerobic

Lesson 4: Heart rate training zones

Lesson 5: Interval training using personal heart rate training zones

Lesson 6: Cardiorespiratory assessments used to determine an appropriate stage for you

Lesson 7: Cardiorespiratory program design (choose the one that matches your goal):

• Cardiorespiratory programming strategies for weight loss
• Cardiorespiratory programming strategies for overcoming plateaus
• Cardiorespiratory programming strategies for weight gain

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