Use Stage Training To Increase Your Cardio

Of the different components that make up a total physical fitness program, cardiorespiratory endurance is probably the most misunderstood and underrated.  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.

The most common goals of performing cardiorespiratory training are the following.

• To improve performance. A primary purpose of training is to delay the onset of fatigue during competition; no matter if it’s a pick-up game of basketball, 10k race, or completing a marathon.
• To reduce mental anxiety. With fatigue comes a loss of concentration and confidence, critical components to performance.
• Weight management. Proper cardio can help with the goal of weight loss and weight maintenance.

If the goal is to improve stamina and muscular endurance, then overloading is necessary. The body must be presented with a workload that challenges its current fitness state. This increased workload will cause fatigue and, with the proper recovery, will eventually yield cardiorespiratory improvements. If the workloads are of the right magnitude (i.e., slightly more than the body’s current capabilities), then the body must adapt to be prepared for the next time such a demand is placed on the body. With this in mind is it easy to understand that cardiorespiratory training is much more than jogging at a moderate pace for extended periods. 

Stage Training

There are many  methods for introducing overload into a training program to improve cardiorespiratory fitness such as  circuit training and interval training. No matter which method is used, you should always keep your physical capabilities in mind to ensure your safety.

Stage I

If you are new to cardiorespiratory exercise you will need to develop a baseline level of aerobic fitness to avoid overtraining and exhaustion. You should start slowly and gradually work up to 30 to 60 minutes of continuous aerobic exercise. Once you can maintain a stage I intensity for at least 30 minutes two to three times per week  you should  be ready for more intense cardiorespiratory exercise such as interval training.

Stage II

Stage II is for individuals with low-to-moderate cardiorespiratory fitness levels who are ready to begin training at higher intensity levels. Stage II is the introduction to interval training in which intensities are varied throughout the workout.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. light jogging). As a general rule, intervals should start out relatively brief with a work-to-rest (hard-to-easy) ratio of 1:3 (i.e., 1-minute interval followed by a 3-minute recovery). 

Stage III

This stage is for the individual who has a moderately high cardiorespiratory fitness level base. Stage III is a form of high-intensity interval training involving short, intense bouts of exercise (i.e. sprinting), interspersed with active bouts of recovery (i.e., light jogging). You should take the necessary time to build cardiorespiratory efficiency through stage I and II training before progressing to stage III training. 

Using an approach such as the three-stage cardio training model will help individuals achieve optimal levels of stamina necessary to achieve their fitness and sport-specific training goals in a safe and efficient fashion.

Albacore Lettuce Wrap

Tuna is one of those healthy items that's found in the inner aisles of the grocery store-so venture down the aisle and pick out white albacore packed in water. This is an ultra-healthy meal that is high in protein and low in fat.
Yield: 2 servings 

Here's what you need...

• 1 can albacore chunk tuna, packed in water 
• 2 Tablespoons finely chopped white onion 
• 1/2 red bell pepper, finely chopped 
• 1/2 yellow bell pepper, finely chopped 
• 1/2 apple, finely chopped 
• 2 Tablespoons nonfat mayonnaise 
• 1 Tablespoon nonfat ranch salad dressing 
• 1 teaspoon dried dill 
• 4 large lettuce leaves, washed 
• Pepper to taste

1. Combine the tuna, onion, bell pepper, and apple in a medium bowl. In a small bowl mix the mayonnaise, ranch dressing and dill. 
2. Add the mayonnaise mixture to the tuna and mix until well combined.
3. Arrange the lettuce leaves on two plates, and fill with tuna. Garnish with a dash of pepper.

Nutritional Analysis: One serving equals: 124 calories, 1.5g fat, 13g carbohydrate, 2.7g fiber, and 14g protein. 

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Phone: 219-548-3480

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