Five Stages of Cardiovascular Training

𝑮𝒆𝒕 𝑵𝑨𝑺𝑴'𝒔 𝑭𝑹𝑬𝑬 𝑪𝑶𝑽𝑰𝑫-19 𝑴𝒂𝒏𝒂𝒈𝒆𝒎𝒆𝒏𝒕 𝑪𝒐𝒖𝒓𝒔𝒆 𝒂𝒏𝒅 𝒍𝒆𝒂𝒓𝒏 𝒉𝒐𝒘 𝒕𝒐 𝒘𝒐𝒓𝒌 𝒘𝒊𝒕𝒉 𝒄𝒍𝒊𝒆𝒏𝒕𝒔 𝒘𝒉𝒐 𝒉𝒂𝒗𝒆 𝒉𝒂𝒅 𝑪𝑶𝑽𝑰𝑫-19 𝒂𝒏𝒅 𝒉𝒐𝒘 𝒕𝒐 𝒉𝒆𝒍𝒑 𝒐𝒕𝒉𝒆𝒓𝒔 𝒑𝒓𝒆𝒗𝒆𝒏𝒕 𝒊𝒕. 𝑷𝒍𝒖𝒔, 𝒈𝒆𝒕 .3 𝑵𝑨𝑺𝑴 𝑪𝑬𝑼𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒑𝒓𝒐𝒄𝒆𝒔𝒔. 𝑺𝒊𝒈𝒏 𝒖𝒑 𝒃𝒆𝒇𝒐𝒓𝒆 𝒊𝒕'𝒔 𝒈𝒐𝒏𝒆! nasm.co/3pSzpXe
Host Wendy Batts and Marty Miller continue their recent discussion on cardio training, focusing in on five different stages.
The NASM Master Instructors detail how each stage can be utilized and incorporated in client’s workout regimens to enhance their overall cardiovascular health.
So catch your breath and let the “Master Instructor Roundtable” help quench your thirst for knowledge when it comes to cardio techniques!

[@MindfulSimpleSolutions]

Love this episode 👏👏👏🙌🙌🙏 thank you for all you do!

[@RhiWildeupgrade]

Thank you so much!! My notes: When warming up - grab a foam roller and warm up the muscles that have been deemed overactive (clients have gone through assessments). Stretching can be done on these muscles as well. Benefits of (5-10 mins) cooldown - reduce heart and breathing rates. Cool body temperature. Return muscles to optimal resting lengths. Stage 1: Most beneficial for newbies or people who don’t really like cardio. Get a good base here. The goal is to help improve cardiovascular fitness in apparently healthy sedentary clients. There should be some challenge but you want them to be below VT1. Involves steady state cardio. Talk test - the client should be able to hold a conversation during the duration of the activity, and the RPE (rate of perceived exertion) is light to moderate. Clients in zone one should start slowly and work up to 30 minutes. Once a client can maintain zone one for 30 minutes, 2-3 times a week, they are ready for zone 2. Stage 2: Designed for clients who have intermediate cardiovascular fitness. Good voice for clients who are ready to begin training at a slightly higher level and/or those who engage in physical activities or recreational sports. Also great for weight loss. Focus on increasing the workload (speed and incline for example). Work intervals just above VT1, and trainer should test for this. RPE is moderate to challenging. To introduce stage 2 training, alternate back and forth between stage 1 and 2. Start with short durations in stage 2, and over time add more time in stage 2. Decrease the rest periods. Stage 2 steady state is a great choice when the client is used to stage 2. This is optional for clients who prefer steady state. Client can stay at just above VT1 without the use of intervals. They should feel RPE of moderate to challenging during longer duration intervals, or challenging to hard when above VT1. Still include 5-10 minutes of warm up and cool down. Stage 3: Stage 3 is for moderately advanced client who has obtained a cardiovascular fitness base. Increase capacity of aerobic and anaerobic systems. Good for clients who want further improvements in exercise capacity. Research shows that HIIT is a time efficient strategy to increase fitness. This is not appropriate for all clients. Measurements of VT1 and VT2 need to be recorded. VT2 - clients can’t speak more than a word or two at a time. RPE is hard. Clients will move in and out of states 1,2, and 3, but not progress into stage 4. Moderate amount of time in stage 1 (moderate intensity) with brief intervals in zone 2 (hard intensity) and zone 3 (very hard and vigorous). The programming should be specific to the client. Rotate days spent in stages. Stage 4: This is not a state that is appropriate for all clients. This is for the advanced clients who have a high level of cardiovascular fitness. Increased capacity of anaerobic energy system. Stage 4 is for fitness enthusiasts seeking improvements in anaerobic capacity and power. Measurements of VT1 and VT2 need to be recorded. VT1 talking becomes challenging but not difficult and VT2 corresponds with inability to speak more than a word or two. Client moves in and out of zones 1,2,3 and 4. Workouts should be tailored to client’s goals and needs. Ensure client is working at maximal performance, NOT maximal effort. Make sure to rotate days. One recovery day in stage one, stage 2,3, and 4 are training days. Stage 5: Sport specific training. Applicable for all types of athletes. Focuses on drills that help improve conditioning using sport specific activities. Not appropriate for all clients. Ventilators testing is not required in stage 5. Can be beneficial to measure RPE and heart rate to determine intensity. Be careful of over training, keep volume to a minimum. Timing of self, amount of rest, length of session, progressively increase to be more stressful. This stage is used to peak athlete’s conditioning, not to get them in shape. Keys: Know which states are appropriate and safe for your client. Understand how to safely progress. Monitor client’s form and technique. Warm up and cool down. Recovery is KEY.

[@sanity3183]

Great content WENDY and Marty

[@gedenirfiorese3523]

12:11 what’s the difference of warming up with a foam roll or on a tread mill? The way you described seems to be the same things: both raise the muscle temperatures, increase the blood flow, etc.

[@sharroon7574]

Foam rolling only applies to very specific area

[@deanol.1252]

@@sharroon7574 also does not elevate the heart rate like being on a treadmill would. Treadmill is more cardiovascular where as Foam Rolling is geting the muscles to an optimum lenght to be able to perform better when on the treadmill and/or resistance training.

[@johnvyge8621]

So in Stage 2, you are executing these intervals while still in an aerobic state?

[@user-hj6jc6hl9o]

[@bmp713]

Thank you for that detailed analysis. I'm much more interested in figuring out the optimal forms of training for improving heart health specifically rather than improving performance. What heart rate range do you think is most beneficial for increasing heart chamber size, stroke volume, and overall bloodflow? Slow Zone 2 60-70%, Zone 3 Tempo 70-80%, Lactate Threshold 80-90%, or Zone 5 HIIT 90-100%? How does HIIT effect the heart and stroke volume differently from max steady state and Lactate Threshold? Do you think HIIT improves chamber size and stroke volume as researchers claim?