SAMPLE WEEKLY PLAN

Cardiorespiratory training, as with any other form of training, falls under the principle of specificity. According to the principle of specificity, the body will adapt to the level of stress placed on it and will then require more or varied amounts of stress to produce a higher level of adaptation in the future. For example, a client who begins jogging or 30 minutes 5 days per week will, over time, become more aerobically fit. Consequently, this individual will need to increase the duration or intensity of each jogging session to experience continual fitness improvements. 

 

Cardiorespiratory (“cardio”) “Stage Training” can be used in conjunction with the integrated [strength] training program to help weight-loss clients expend additional calories and improve health and overall fitness. The purpose of stage training is to ensure that cardio training programs progress in an organized fashion to ensure continual adaptation and minimize the risk of overtraining and injury. The different stages of cardio training use different intensities. Each of the four training zones target a specific outcome while remaining customizable for clients. As a result, stage training is appropriate for new exercisers, fitness enthusiasts, and performance athletes. 

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These workouts can be done on a treadmill (or outside), stationary / assault bike, or rower.​

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• DURATION: 12 weeks, 3 sessions per week. Cardio can be done on the workout days (or any other day during the week, depending on the client’s schedule). ​