Cardio Training: Benefits And Implementation Strategies
Cardiorespiratory-training programs have traditionally focused on steady state or interval training to improve the trainee’s oxygen efficiency. These forms can be loosely categorized into aerobic and anaerobic training. While they’re different training styles, a well structured fitness program can include a progression of two through four phases of cardiorespiratory-training. Both methods progressively increase intensity and duration. Also these can implement an interval style of training (higher and lower intensity segments.) I’ll explain how both aerobic and anaerobic training styles will greatly improve your fitness, performance, function, and health.
Phase One: Aerobic-Base Training
Aerobic can be defined as being active while having sufficient oxygen. There are two phases that fit into aerobic training. The first phase will allow the sedentary or near-sedentary individuals to discover their base line aerobic fitness. This serves as a foundation that will lead into phase two. How quickly the novice trainee progresses through phase one will depend on their current fitness level, training volume, and goals.
Easiest way to monitor intensity levels during this phase is by utilizing the “talk test.” Essentially while your performing cardio try to talk at a regular tune and speed. If you’re able to speak easily, you’re at a Rate of Perceived Exertion (RPE) of three to four.
For sedentary individuals, they should start with walking or a light jog which lasts at least five minutes and can be as long as ten to twenty minutes. The novice trainee should progress cardiorespiratory training by gradually increasing weekly sessions, up to three to five days per week. For durations of twenty to thirty minutes.
Phase 2: Aerobic-Efficiency Training
The purpose of phase two is to enhance oxygen efficiency. This is done by increasing session duration and frequency (when possible.) Here is where we can introduce interval training. These aerobic intervals should be performed at or slightly above a RPE of five. An example of these sessions can consist of a mixture between running and walking. Trainees can walk for thirty to forty-five seconds then run for one minute. For a total of twenty to thirty minutes. One benefit that comes with phase two is the trainee’s improved ability to utilize fat as fuel. Another is that the trainee can remain at this pase for several years if they have no desire to improve speed and fitness beyond what has been gained!
Phase 3: Anaerobic-Endurance Training
Anaerobic can be defined as being active with insufficient oxygen. By allowing the trainee to perform at or near lactate threshold their speed during endurance events generally improves. What is the lactate threshold? It’s when the muscles begin to burn from prolonged or intense training sessions. Lactate is a substance released by cells as the body turns food into energy. With the highest level of production occurring in the muscles. When applied to training context, this means the muscle isn’t receiving sufficient oxygen. So the body attempts to turn food or fat into energy.
This phase of cardiorespiratory-training improves the amount of sustained work that an individual can perform at this lactate threshold, for example an athlete training for a marathon. At the same time improving the muscle’s ability to produce force for an extended period of time.
When attempting to apply this phase into your training this can very drastically. Mostly dependent on the trainee’s fitness level, training period, and the dates of their events. The trainee can train three to seven days per week where each session lasts for twenty minutes to several hours. If you want to perform at a high level we should examine how high level athletes train. Research shows that seventy to eighty percent of their training is at or below lactate threshold, so at a RPE of three to four. Ten percent or less of their training is at a RPE of five to six and the remaining ten to twenty percent is at a RPE of seven and above.
During this training, the trainee should have a balanced training and recovery program. Active recovery and sufficient rest will help avoid overtraining.
Phase 4: Anaerobic-Power Training
Many trainees will never reach this level of training and that’s alright. This phase is meant to build on top of what was built during the previous three phases. It does this by overloading the body’s capacity to convert carbohydrates into energy and its ability to transfer that new energy towards the active muscles. New intervals at a RPE of nine and above are introduced to develop peak power and aerobic power. These intervals are short bursts of intensive movements that require a great deal of intrinsic motivation. The trainees who reach this phase are typically performing at a very high level of a very competitive sport, like road cycling and triathlons.
In terms of implementation, this phase follow the previous structure of phase three. Except the last ten to twenty percent will begin at a RPE of nine and above; with more and longer rest periods between the intervals.
If implemented correctly cardiorespiratory training is an excellent addition to anyone’s training program. The benefits of improved fat and energy consumption creates enthusiasm. Including the near limitless interval variations it encourages trainee participation and excitement! All while improving self efficacy, health, and fitness.
Remember, “It Starts With You!”
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