Victor Tringali M.S. CSCS, PES, CPT
www.teamvic.com

 This phase of training is intended for individuals who are more advanced and have already built a very strong cardiorespiratory base. This style of training should not be used by beginners or intermediates.

In part two of this series, I described cycling training through two zones- Low intensity (65-75% max Heart Rate) and higher intensity (80-85% Max Heart rate). In this phase of training, a 3^rd zone will be added that we will call a PEAK intensity zone (85-90% Max Heart Rate)

The focus on this stage will be to adjust the workload of the workout by adjusting the speed, elevation, or tension level of your cardio equipment.  This will help you alter your heart rate in and out of each training zone.

Begin the workout with a 10 minute warm-up at low intensity (65-75% max Heart rate). Then increase your workload every 60 seconds until you reach 85-90% max heart rate (Peak Intensity Zone). This may take several minutes.

Remain in the Peak zone for one minute before decreasing your workload until your heart rate returns to zone two (80-85% MHR).  If your heart rate has not returned to zone two within one minute you should remain at lower intensity for the rest of the workout to avoid overtraining. If heart rate does drop, increase your workload again and train in zone 3 for another minute.

Then reduce your workload again and return to zone 1 (65-75%). Remain in zone 1 for 10 minutes before starting over. The rotation looks like this:

This type of High Intensity Training has shown to be a critical component in the training of successful endurance athletes. However, two High Intensity Training sessions per week seems to be sufficient for inducing physiological adaptations and performance gains without causing excessive stress long term.[i] Therefore, use this training protocol sparingly to avoid overtraining.

Train Smart and Good Luck!

There are some questions you should ask yourself before deciding between a running or walking exercise routine. What are my intentions? Do I want to lose fat, build stamina or just improve my cardiovascular health? Do I have any limitations or health issues? The answer to these personal questions and the following information will give you a clearer idea of whether to go for a run, or a walk. Read the rest of this entry »

Introduction to Interval Training

Victor Tringali MS, CSCS, PES, CPT
www.teamvic.com

In part one I discussed working towards achieving the minimum levels of physical activity. Now that you are able to maintain 30 minutes of exercise I thought it would be appropriate to introduce you to an efficient protocol for improving cardiorespiratory performance.

High-intensity interval training is a time-efficient strategy to induce rapid adaptations in skeletal muscle. Furthermore, high-intensity interval training has also been shown to reduce risk factors associated with the metabolic syndrome compared with moderate-intensity continuous exercise in a variety of patient populations. [i]

During this phase of training you will complete a two day rotation that consists of a lower intensity day followed by a higher intensity day.

Day one will consist exclusively of performing lower intensity training (65-75% of maximum heart rate) for 30-60 minutes. Day two will begin with a 5-10 minute warm-up of lower intensity training.  You will then perform a one minute interval at higher intensity (80-85% of maximum heart rate) followed by a 3 minute recovery period at lower intensity. You can repeat this 1:3 rotation for 20-60 minutes. As your conditioning progresses you may increase the time in the higher intensity zone until you achieve a 3:3 ratio.

Performing your cardio training on equipment such as a Smooth Treadmill, Elliptical, or stationary cycle will reduce impact and stress and provide a more enjoyable workout.[ii]

Train Smart and good luck!

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[i] Jonathan D. Bartlett, Graeme L. Close, Don P. M. Maclaren, Warren Gregson, Barry Drust, & James P. Morton; High-intensity interval running is perceived to be more enjoyable than moderate-intensity continuous exercise: Implications for exercise adherence; Journal of Sports Sciences, March 15th 2011; 29(6): 547–553

[ii] Michael A. Clark and Scott C. Lucett,  2008 NASM Essentials of Sports Performance Training pp163-164

Victor Tringali MS, CSCS, PES, CPT

Consistent endurance exercise—which can be performed on your Smooth treadmill or stationary cycle 3-7 days a week—causes a long list of cardiovascular improvements.[i]

All healthy adults aged 18–65 years should aim to take part in at least 150 min of moderate intensity aerobic activity each week. Your aerobic activity may be undertaken in bouts of as little as 10 min and, ideally, should be performed on five or more days a week. Beginners should work steadily towards meeting these physical activity levels. In these early stages, even small increases in activity will bring health benefits. During this stage the aim should be adherence and consistency. And progression should be in the form of adding time to the workout. As an example, you might walk or cycle an extra 10 minutes every other day for several weeks before slowly increasing this amount until you reach the recommended levels of activity.

Exercise Intensity

The American College of Sports Medicine (ACSM) recommends an intensity level of 55 percent-90 percent of maximum heart rate for aerobic exercise.[ii] As a beginner you should aim for the lower end (65-75%) of this range. Training Heart Rate can be determined using the following formula:

Step 1  220-age = Maximum Heart Rate (MHR)

Step 2  MHR x Intensity (.55-.65) =Training Heart Rate (THR)

Moderate intensity and vigorous-intensity activity can also be identified without the use of Heart Rate Monitoring by using the 6–20 ratings of perceived exertion (RPE) scale. This is an individual’s perception of his/her effort. In men and women of all ages, an RPE of 12–13 represents moderate intensity.[iii]

The above protocol should be maintained until you are able to complete at least 30 minutes 2-3 times per week. For many beginners this may take 2-3 months.

Small increases in activity will bring health benefits. Aim for adherence and consistency and you will soon be ready for an intermediate training program.

 Train Smart and Good Luck

Victor Tringali MS, CSCS, PES, CPT  

Victor Tringali earned a Bachelor of Science in Exercise Science from Salisbury University and a Master’s degree in Exercise Science and Health Promotion from California University. He has multiple nationally-accredited health and fitness-related certifications-including specialties in Strength and Conditioning, Performance Enhancement, Speed Development, and Personal Fitness training. For more than 20 years he’s designed exercise programs for many population sub-segments-including elite athletes, women, physically challenged persons and senior citizens. He has authored numerous articles and research reviews and has lectured and presented for numerous schools and corporations on various topics of health and fitness.

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While dieting is a very rewarding process, it can be a difficult one. Many individuals struggle with staying on track, weight loss plateaus, and resisting temptation. Sometimes it may seem as if you need to make a major dietary change, but in many cases small changes over time almost always lead to healthier and longer lasting results. Overcoming these obstacles and knowing what to change is difficult on your own; therefore, we have come up with some tips to keep your diet simple and easy.

Read the rest of this entry »