Pace programmed aerobic anaerobic accommodating circuit exercise
Clients training in stage II should use intervals ranging from 65 to 85% of HRor 14 to 16 RPE.
A more feasible option is to use the talk test where intensities range between the point at which continuous talking is “challenging” to the point at which it first becomes “difficult.” Stage II differs from high-intensity anaerobic interval training in that it uses more moderate to challenging work intervals (i.e., running, not sprinting) with varying lower-intensity recovery periods (i.e. This format also tends to be more engaging and less boring than steady state aerobic exercise.
If using the talk test method to measure intensity, clients should exercise at intensities no higher than the level at which they perceive continuous talking for 10-20 seconds to first become “challenging.” Clients should start slowly and gradually work up to 30 to 60 minutes of continuous aerobic exercise.
For the sake of this article we will discuss cardiorespiratory training using a three-stage model.
Stage I Clients new to cardiorespiratory exercise need to develop a baseline level of aerobic fitness to avoid overtraining and exhaustion.
Many people incorrectly assume that cardiorespiratory training is synonymous with aerobic training; such as jogging or cycling at a moderate pace for extended periods of time.
This misunderstanding can delay or even prevent individuals from achieving attainable fitness-related or sport-specific goals.