Online Personal Trainer ACTION PLAN Lesson 3: Cardiorespiratory Training Created by: IaWellness

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Progression into Endurance Training! Did you know that new exercisers are likely to quit exercising within their first three to six months, even with the help of a personal trainer? The purpose of this lesson is to teach you appropriate progression in training that will decrease injury and burnout, so training can be maintained. Traditionally, programs are designed to focused on steady-state training to improve cardiorespiratory fitness. (Workload generally progressed through increased duration and intensity.) Lately, endurance training (or cardiorespiratory fitness) is focused about interval training (increased and decreased heart rate), using work to rest ratio. Example: 2 to 1 ratio- hard for 1 min, rest or light for 30 sec

Training Component Lesson 3 will discuss the 4 phases within the ACE (American Council of Exercise) Cardiorespiratiory Training Components: Phase 1: Aerobic-Base Phase 2: Aerobic-Efficiency Phase 3: Anaerobic-Endurance Phase 4: Anaerobic-Power

PHASE 1: Aerobic-Base Phase 1 is designed to improve health and create positive exercise experiences. The most important goal in this phase is to gain positive exercise experiences and drive program adherence. Regular exercise participation helps you see initial physiological adaptations to exercise, achieve early fitness/health goals, enhance self-efficacy, lower stress levels and see improvements in mood and energy. Who: You need to start in this phase if you are currently sedentary (not physically active), have special needs/injuries or cannot perform 30 minutes of continuous moderate intensity exercise. If you have limited functional capacities you will continue to train in this Phase for years. Intensity: If you are not able to speak comfortably during exercise, you are working too hard. Try Decreasing your load, speed or intensity. Exercising at a low intensity has a high benefit to risk ratio for beginning exercisers. To help enhance exercise enjoyment, use different exercise modes and vary the exercises.

Phase 1  Phase 2 Progression to Phase 2: Phase 1 should focus on increasing exercise duration and frequency to facilitate health improvements and caloric expenditure. When you can perform 30 minutes of continuous exercise (and have no injuries or special needs), you are ready to move to Phase 2.

Phase 2-4 Exertion Chart You will need to understand how to Measure Cardiorespiratory Intensity in the 2nd, 3rd and 4th phase: Intensity will be measured using the “Talk Test” and “Rate of Perceived Exertion” (SEE BELOW) Rate of Perceived Exertion (RPE): BORG Rating 1-10 or 6-20 AND Workout Level (Max heart rate or MHR) Intensity Borg 1-10 Borg 6-20 Workout Level (MHR) Easy (Low) 1 & 2 (Blue) 6-11 (Blue) Aerobic: 50-70% Moderate 3-6 (Green & Yellow) 12-16 (Green) Aerobic/Anaerobic: 70-85% Vigorous 7-10 (Orange & Red) 17-20 (Pink) Anaerobic/Max: 85-100%

THE “TALK TEST”

PHASE 2: Aerobic-Efficiency This is the phase where most fitness enthusiasts will train for extended periods, as many fitness and weight-loss goals can be achieved in this phase, including completing a one-time event such as a 5K or half marathon. Your goal for this event is to reach the finish line. You can train in Phase 2 for years to maintain overall fitness levels. Who: You should be able to perform 30 minutes or more of continuous moderate- intensity exercise and are not currently training for an endurance event. Intensity: The first goal in this phase is to increase exercise duration (30 min  45 min) and frequency (2x per week  3x per week). In Phase 2, the majority of warm-up, cool-down, recovery intervals and steady-state exercise should be performed in low to moderate intensity. Moderate intensity on the talk test and RPE is below: Talk Test: Talking is comfortable, but slightly breathless RPE is #13-15 on Borg Scale or #5-6 on the 1-10 scale

Phase 2  Phase 3 Progression to Phase 3: If you are a highly trained fitness enthusiasts performing seven hours or more of cardiorespiratory exercise per week, you can progress to Phase 3.

PHASE 3: Anaerobic-Endurance Exercise programming in Phase 3 is focused on helping you improve anaerobic endurance so you can perform more physical work at or near moderate to vigorous intensity for an extended period, which results in improved endurance, speed, power and performance. Who: Phase 3 is appropriate for people that have endurance-performance goals requiring adequate training volume, intensity and recovery to peak for performance. You don’t need to be an elite athlete, but do need to be motivated by goals that go beyond just finishing an event. (Example: Want to run a ½ marathon in < 2 hours, because you ran your first ½ in 2 hours and 15 minutes) Intensity: Training time and intensity should be distributed as follows: Around 70 to 80% should be spent at low intensity, less than 10% at moderate intensity and 10- 20% at vigorous intensity. This is the training distribution used by elite athletes in a variety of endurance sports (cyclists, runners, swimmers, etc.). The large percentage of training time in low intensity allows endurance athletes to perform large training volumes without overtraining. This low intensity training includes warm-ups, cool- downs, long-distance workouts, recovery workouts, and recovery intervals following moderate and vigorous intervals.

Phase 3  Phase 4 Progression to Phase 4: Only professional athletes, semi professional athletes or people with endurance- performance goals that involve repeated sprinting or near-sprinting efforts during endurance events should progress to Phase 4 training.

PHASE 4: Anaerobic-Power The principal focus of Phase 4 training is on helping you with very specific goals related to high-speed performance during endurance events to develop anaerobic power. Who: Athletes that might perform Phase 4 training include professional athletes such as Triathletes, cyclists or endurance and ultra endurance runners (ex: Marathon), and endurance sports such as soccer athletes. Most people will never train in Phases 3 or 4. This is due in part to the focus of these phases on training for performance in endurance events, and because vigorous intervals are very uncomfortable, especially in Phase 4 training. Intensity: These heart rates are then used to establish elite training. Endurance is similar to Phase 3. Around 70 to 80% should be spent at low intensity, less than 10% at moderate intensity and 10 to 20% at vigorous intensity. The difference between Phase 4 and Phase 3 training is that the vigorous intervals in Phase 4 are performed at or near maximal intensity. As such, they are of very short duration and have much longer recovery periods. The training intensity in Phase 4 is so great that even elite athletes will spend only a fraction of their annual training plan focused in this phase.

Phase 3 and 4 Training Periodization: Training should be periodized with a regular cycle of hard and easy days within a week, and a regular cycle of hard and easy weeks within a month. This will allow for adaptation to the demands imposed during harder training sessions and weeks. The more challenging the training program, the more important recovery becomes. It is essential that you understand that to achieve your goals on hard training days; they must recover on their recovery days.

Lesson 3 Activity What Phase are you training in, according to the Cardiorespiratory Training components? Are you currently training for a race? If you are currently training in Phase 2-4, try riding the bike or running in all 3 intensities. Use the RPE scale: Start at low intensity (6-11 RPE) Increase intensity to moderate (12-16 RPE) Increase intensity to vigorous (17-20 RPE) As soon as you feel uncomfortable, slow down and return to low intensity (10 or 11) REPEAT ….. This is called interval training.

Thank You!! Please take the Lesson Quiz. You have to pass the quiz with a 70% or greater to receive credit! Contact iaWellness if you have any further questions! Thank you, Your Wellness Team