Cardio Training

Stage 1 (Phase 1 Stabilization)
-- zone 1
-- uses target heart rate of 65-75% of HR max
-- Rate of Perceived exertion (RPE) = 12/13
-- improve cardio fitness levels
-- should be able to hold conversation
-- gradually work up to 30-60 minutes of continuous exercise
-- once they can maintain zone 1 heart rate for 30-60 min twice per week, they can move to stage II
-- examples: walking, slow jogging

Stage 2 (Phases 2, 3, 4 Strength)
-- uses zone 1 and zone 2
-- target HR of 76-85% / RPE=14-16
-- clients with low-moderate fitness levels, who have completed stage 1
-- increase the workload (speed, incline, level) that will alter heart rate in an out of zone 1 and 2
-- introduction of interval training
----- intensities are varied throughout the workout
-- warm up in stage 1 for 5 - 10 minutes
-- move into 1 minute interval - get heart rate to max of zone 2
-- return to zone 1 for 3 minutes
-- repeat if there is time, and client can recover back into zone 1 range
-- most important part is to recover back into zone 1 between intervals
-- important to alternate days of the week with stage 1. IF 3 workouts per week, alternate days at zone 1, and zone 2
-- intervals should start out brief, with a work:rest ratio of 1:3
-- progress using 1:2....and finally 1:1
---- the duration of these intervals can be gradually increased

Stage 3 (Phase 5 Power)
-- for the advanced client
-- target HR of 86-95% / RPE = 17-19
-- will use zones 1, 2 and 3
-- intervals in zone 3 should start out brief (30-60 sec)
-- progress by decreasing work:rest ratios, and duration of high intensity intervals
-- increase the workload (speed, incline, level) to alter HR in and out of each zone
-- increases the capacity of the energy systems needed at the power level of the OPT model