Exercise guidelines based upon predicted MHR or VO 2max can help clients reach their goals, but they have a lot of room for error and do not account for each client’s unique metabolic response to exercise. As such, personal trainers using these traditional intensity markers must estimate MHR and VO 2max using equations with large standard deviations. Most personal trainers do not have the equipment to assess VO 2max, and there is little or no reason to find a client’s actual MHR unless VO 2max is also being assessed. Traditional intensity markers such as percentages of maximal HR (%MHR), HR reserve (%HRR), or VO 2 reserve (%VO 2R) are not the recommended methods for monitoring cardiorespiratory exercise intensity in the ACE IFT Model, because they require actual measurement of MHR or VO 2max to provide accurate individualized data for programming. The exercise intensities in each zone are based on client-specific intensity markers that include heart rate (HR) at the first and second ventilatory thresholds (VT1 and VT2), the talk test, and ratings of perceived exertion (RPE). Programming in each phase is based on a three-zone training model (Figure 1).
#Cardiorespiratory endurance exercises full#
While most clients will not go through this full progression, it is empowering to have the tools to provide these long-term training solutions. By utilizing the assessment and programming tools in each phase, you can develop individualized cardiorespiratory programs that can progress clients from being sedentary to training for performance in endurance events. Not every client starts in phase 1, as each client has a unique entry point into the cardiorespiratory training phases based upon his or her current health, fitness and goals. The ACE IFT Model has four cardiorespiratory training phases:Įach phase has a primary training focus designed to facilitate specific physiological adaptations to exercise. The following article introduces a new systematic approach to cardiorespiratory training that can be used to help any client reach his or her unique goals for health, fitness or performance in endurance competitions. These articles described how rapport is the foundation of the model, and introduced the functional movement and resistance-training phases of the ACE IFT Model as a logical system of movement-based exercise programs and modifications that can be used with any client to train for stability and mobility to improve postural imbalances all the way through to training for speed-agility-quickness and power for improved athletic performance.
#Cardiorespiratory endurance exercises series#
The previous three articles in this four-part series provided an overview of the ACE Integrated Fitness Training TM (ACE IFT TM) Model.
You can review the previous articles here: Part 1, Part 2, and Part 3. This is the fourth article in a four-part series covering the new ACE Integrated Fitness Training Model.
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