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Cardiorespiratory Training That Is...
B et t e r T h a n T r a d i ti o n a l " C a rdio " by Coac
h E ddie Lom
ax
Say Goodbye To Monotonous & Boring "Cardio"
Copyright © 2006 Optimum Fitness Network LLC All Rights Reserved
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Disclaimer For Your Safety The absolute best way to pursue fitness, health and physique improvement is to stay healthy, safe and injury free ... so always use common sense to guide your training. I know most of you already use common sense when performing your physical training workout program... yet I still find it necessary to make this disclaimer. The material contained in this book is for informational purposes only. The author and anyone else affiliated with the creation or distribution of this book may not be held liable for damages or injuries of any kind allegedly caused by or resulting from the use of this material. Before beginning this, or any type of exercise program , it is recommended that you consult with your physician for authorization and clearance. The information contained herein is not intended to, and never should, substitute for the necessity of seeking the advice of a qualified medical professional. Under no conditions should you begin this program unless you can honestly answer "no" to all of the following questions: •
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Has your doctor ever said that you have a heart condition, and you should only do physical activity performed under a doctor's supervision? Do you ever feel pain in your chest when you do physical activity? In the past three months, have you had chest pains when you were doing physical work? Do you lose your balance due to dizziness, or do you ever lose consciousness?
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Do you currently have a problem with bone, joint, tendon, ligament or muscle tears that could be made worse by a change in your physical activity? Is your doctor prescribing you medication of any kind for a blood pressure, circulatory or heart condition? Do you know of any other reason why you should not engage in a physical exercise program or activity?
Answ ered "
no" to all the q
uestions
.. . G reat!
It is my sincere desire to provide information enhancing your physical training and allowing you to reach your potential.
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Table of Contents... Preface: Do Your Homework Understanding Unfit to OptiFit first, will help you understanding the role of cardiorespiratory training. Introduction: What To Expect There a better way to incorporate cardiorespiratory training into your physical trainingisthan traditional aerobics methods. OptiFitness: Optimization... Not Maximization Optimize your physical abilities to complement each other, don't maximize on physical ability at the expense of all others. The Role Of Cardiorespiratory Endurance In Optimum Physical Training Optimize cardiorespiratory function by using a wide variety of training methods, stresses and intensities in conjunction with other physical training to develop the most stable and versatile cardiorespiratory base from which to perform all other activities. The OptiFit Train All Energy Pathways To develop stable and versatile cardiorespiratory endurance for the successful completion of the greatest amount of activities under the widest variety of circumstances, you must train all the energy pathways... not just one energy pathway at the expense of the others. High Intensity For Fat Loss Incorporating high intensity anaerobic training into your fitness program will not only produce a higher level of cardiorespiratory endurance... you will burn more calories and fat as well. The Progressive Cardiorespiratory Training Program By gradually increasing intensity you can effectively train all of the aerobic, anaerobic and anaerobic lactate energy pathways to become more efficient... giving you a stable and versatile level of cardiorespiratory endurance that can be used as a base to perform a wide variety of activities with excellence. The R.P.E. Scale The R.P.E Scale, Rate of Perceived Exertion, is a simple way to determine how hard you are working. The Progressive Cardiorespiratory Training Methods The training methods you use for cardiorespiratory training should be determined by the intensity of your other physical training. Synergy Conditioning: The Ultimate Goal Of The OptiFit! The process of using the combination of multiple training methods, intensities and stresses simultaneously to bring about the greatest amount of physical adaptation. The Optimum Fitness Network LLC: You Cannot Fail... Only Learn! Use theimproved network health as a guide on your personal journey towards a higher level of fitness, and your best body.
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Preface Do Your Homework The "cardio" portion of a well rounded fitness program is often misunderstood and misused... So much so that I find it necessary to write this report. Cardiorespiratory endurance training is an important factor in reaching your fitness, health and physique goals... but it is not the only factor. Improving heart and lung function is only part of the over-all training plan of Optimum Physical Training. To get more out of this report and to aid in your understanding of cardiorespiratory training for OptiFitness... please read and understand Unfit To OptiFit before you read this report. If you do not... there may be terms, ideas and concepts presented here that will keep you from fully comprehending the material discussed. By reading and understanding Unfit To OptiFit first... you will be better prepared to understand the information presented here and be more likely to apply this information to your fitness program. Coach Lomax
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Introduction What to Expect The term "cardio" traditionally refers to some type of physical activity (running, biking, rowing, swimming, etc.), performed at a steady pace (aerobic) for a determined length of time (more than 20 minutes).
The contention is that by increasing the duration of the activity... greater cardiorespiratory benefits are realized and the more fat is burned. As a consequence, the vast majority of people participating in fitness programs use some kind of traditional "cardio" either before or after other types of physical training... or base their entire fitness program on traditional "cardio" methods. But is aerobic exercise and the "more is better" philosophy really the best way to realize your fitness, health and physique goals? In the following report I will discuss... •
OptiFitness
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The Role of Cardiorespiratory Training in Optimum Physical Training
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Aerobic Exercise vs Anaerobic Exercise
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High Intensity For Fat Loss
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The Progressive Cardiorespiratory Training Plan
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The R.P.E Scale
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Synergy Conditioning... The Ultimate Goal of the OptiFit
You will soon see there is a better way to approach your cardiorespiratory training... that health works and with develop your other physical training efforts to increase overall fitness, One improve an attractive physique.
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OptiFitness Optimization... Not Maximization Fitness is a compromise between a wide variety of physical abilities... not the "maximization" of one physical ability at the expense of all the others. You can only achieve well rounded fitness excellence, and your best body as a result, through compromise. Your goal should be to optimize your ability to perform all physical abilities at any given time... And not to maximize your ability to perform one physical ability at a specific point in time.
Fitness Is... The acceptable and deliberate compromise of competence and ability to perform in a l l the areas of cardiorespiratory endurance, strength, flexibility, power, speed, coordination, agility, balance, accuracy and toughness to produce optimum performance results under the greatest
amount of circumstances.
As you can see, cardiorespiratory endurance, the level of ability your body has to gather, process, deliver and sustain oxygen to produce energy needed for the successful completion of activity, is only one of the physical abilities needed for a high level of over-all fitness.
OptiFitness Is... Possessing the ability to use a l l the physical and mental qualities making up in a fluid, seam less and coordin fashion to successfully hum an acti vity ated survive, flourish and excel in your natural, unpr edic table e nvironm ent and meet the challenges of sport, work and life with excellence under the greatest amount of circumstances. Cardiorespiratory endurance is one of the physical abilities that needs to be trained... and it must be trained in a way that coordinates with the other physical abilities for optimum fitness, health and physique benefits. Therefore, focusing your cardiorespiratory endurance training on only one method, intensity and type of progression will not optimize heart and lung function and the distribution of energy for the varied and unpredictable challenges of sport, work and life. Furthermore, basing your entire fitness training program only on cardiorespiratory training methods will fail to make improvements in all the other physical abilities needed to be OptiFit.
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The Role Of Cardiorespiratory Endurance In Optimum Physical Training Optimum Physical Training strives to optimize all the physical abilities needed to meet the challenges of work, sport and life with excellence in a seamlessly fluid manner to successfully compete any physical task at any given point in time. As you can see, your physical training should not only strive to improve all the physical abilities that make up fitness... but also strive to improve the interaction of these physical abilities into a fluidity of movement that ensures the greatest possibility of successful completion of physical activities. Cardiorespiratory endurance it is not exempt from these goals. However, cardiorespiratory endurance holds a special importance for physical activity because it is often the foundation from which other physical abilities can be performed... without proper heart and lung function and the efficient supply of energy to the body, all other physical activity will soon grind to a halt. Therefore, is absolute of added necessity... interest thatjust you not understand progressive cardiorespiratory training as itan in the manner traditionally used by most fitness seekers. Most traditional "cardio" training involves doing some form of steady state, aerobic activity for a specified duration of time... In your "target heart rate" zone for 20 minutes is a common example. In order to improve, simply do that same steady state, aerobic activity for a longer duration of time. While this type of training will improve heart and lung function to some degree, especially in untrained individuals, the benefits are specific to the particular activity used and the specific pace involved... Having limited effect on other activities and intensities. Furthermore, in order to improve the time performing the exercise must be constantly increased... leading to longer and longer training sessions, and increase the risk of overuse injuries. Optimum Physical Training strives to optimize cardiorespiratory function by using a wide variety of training methods, stresses and intensities in conjunction with other physical training to develop the most stable and versatile cardiorespiratory base from which to perform all other activities. Therefore, traditional "cardio" training is sadly lacking as a method to achieve these goals.
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The OptiFit Train All Energy Pathways No matter what activity you are involved in, your body needs energy in order to perform. This energy is distributed to your muscles through three main energy systems... the aerobic, anaerobic and anaerobic lactate energy pathways. The energy pathway used is determined by the intensity and duration of the activity. To develop stable and versatile cardiorespiratory endurance for the successful completion of the greatest amount of activities under the widest variety of circumstances, you must train all the energy pathways... not just one energy pathway at the expense of the others.
Aerobic... Aerobic ac tivity is performed in the presence of oxygen ... activities performed at a low to m odera te intensity for more than 90 seconds, allowing oxygen to
release energy through metabolism are aerobic. Any activity, such as walking, jogging, biking, rowing, etc., that is done at a pace where oxygen can be successfully gathered, processed and delivered for use as energy is aerobic. The benefits of aerobic activity are... •
Increased Heart and Lung Function
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Decrease in Body Fat
Aerobic activity is necessary for building up a heart and lung base from which more strenuous activity can be performed. However, trying to maximize the benefits of aerobic training by increasing the duration of the activity leads to negatives that greatly outweigh the benefits. The negatives of prolonged aerobic activity... •
Decreased Muscle Mass
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Decreased Strength
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Decreased Power
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Decreased Speed
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Decreased Anaerobic Capacity
Therefore, aerobic training should not be used as the only form of cardiorespiratory training... and definitely should not be used as the only form of training for over-all fitness.
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Anaerobic... Anaerob ic activity is performed in the absence of oxygen ... activities performed at a m edi um to hig h intensity for less than 2 minutes, where energy is derived w ithout oxygen are anaerobic.
Any activity, such as weight lifting, sprinting, etc., that is done at a pace where oxygen cannot be successfully gathered, processed and delivered for use as energy, and some other form of energy must be used, is anaerobic. There are two anaerobic energy pathways... The Anaerobic System (ATP-CP) is where energy is derived from the re-synthesis of Adenosine Tri-Phosphate (ATP) from Creatine/Phosphate (CP) until the stores are depleted... about 5-7 seconds. The Anaerobic Lactate System (Glycolytic) happens after the (CP) stores have been depleted, where the body resorts to the breakdown of glucose for energy. This results in the production of lactate and hydrogen ions... ultimately leading to fatigue. The benefits of anaerobic activity are... •
Increased Heart and Lung Function
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Decrease in Body Fat
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Increased Muscle Mass
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Improved Strength
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Improved Power
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Improved Speed
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Increased Aerobic Capacity As you can see, the benefits of anaerobic activity greatly surpass the benefits of aerobic activity. The negatives of anaerobic activity... •
Need strong aerobic base
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It is hard
Anaerobic activity is very taxing on the body... and you should seek to get the greatest amount of benefits from the least amount of exercise. Anaerobic activity should be done responsibly, less frequently and only after a strong aerobic base has been established. Not only should you train both the aerobic and anaerobic energy pathways for the greatest amount of positive results... but you should participate in physical training that seamlessly flows between all three energy pathways in order to optimize performance.
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High Intensity For Fat Loss Forget about the fat-burning aerobic zone that is so popular... high intensity intervals burn more fat than low intensity aerobic exercise, and in less time. Incorporating high intensity anaerobic training into your fitness program will not only produce a higher level of cardiorespiratory endurance... you will burn more calories and fat as well. As an added bonus, the more fit you are... the greater the likelihood your body will use fat for fuel in any given activity, at any given intensity.
Exercise After-Burn Exercise After-Burn is the amount of calories expended after an exercise session above normal calorie expenditure... referred to as Excess Post Exercise Oxygen Consumption, or EPOC. It has been determined that there is an increase in metabolism related to the intensity and duration of the training session. If you burn the same amount of calories in a low intensity aerobic session of long duration as you do in a high intensity anaerobic session of short duration... your body will ultimately burn more calories after the high intensity session. Basically, the less time it takes to burn the same amount of calories, the more calories you will expend after the training session has ended. High intensity anaerobic exercise burns more calories in less time, and therefore will raise metabolism and keep burning calories for hours after the activity. If one of your goals is to burn calories and reduce fat... add high intensity anaerobic training into your program and don't rely solely on aerobic activity. However, increasing the intensity should be done slowly and gradually to progressively improve heart and lung function and increase metabolism in a safe and productive manner... you need to build on a solid aerobic base.
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The Progressive Cardiorespiratory Training Program For general, all-purpose conditioning of OptiFitness, all three energy pathways are important to train, as well as the fluid switching from one energy system to another. It is important to understand that at any moment during your training all three energy pathways will be involved. In the long run, you should strive to find a balance between aerobic conditioning and anaerobic conditioning. Furthermore, once your desired level of cardiorespiratory endurance is attained... maintaining this level of cardiorespiratory fitness will not require the training frequency it took to attain it. The essential elements of developing an effective cardiorespiratory program involves the application of intensity, duration and frequency. Cardiorespiratory conditioning for the OptiFit should be based on...
Variety... Frequently, vary the method, duration and intensity of training. The physical changes brought about by aerobic and anaerobic training will be specific to the method of training, the duration and the intensity of the training. Therefore, to prepare your body for the greatest amount of circumstances where heart and lung function and the production and distribution of energy will play a vital role... frequently change the way you train. This strategy optimizes improvements, improves recovery, minimizes boredom and reduces the risk of overuse injuries.
Progression... To be progressive, your training must make repeated changes in the same direction... your workouts must become more difficult as your fitness level increases. As we discussed before, most people believe that the best way to do this is by increasing the exercise duration. Increasing duration will force you to work at an aerobic rate... because anaerobic activities can only be performed for short bursts before fatigue makes the activity impossible. To avoid this pitfall... do not rely on the increase of exercise duration as the only method of progression. Gradually progress in this manner...
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First... Strive to develop a strong aerobic base by performing a variety of aerobic activities for a specific duration of time (20 minutes). Next... Increase the amount of work you do in the same 20 minute time period. As your conditioning improves you will be able to get up to speed faster and get more done in the same time period. Then... Gradually increase intensity while simultaneously decreasing the work interval. For example, split the 20 minute session into two 10 minute sessions with a 5 minute break in between. As conditioning improves, continue to increase intensity and decrease work interval ... for example, four 5 minute intervals with 2 minutes of rest in between.
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Finally... Use small intervals of less than 1 minute intervals with 1 minute rest for a total of 8-12 intervals. When you reach this level of intensity, you should alternate intense training with a lower intensity training or perform the sessions less frequently in order to give the body plenty of time to recover.
As you can see, the stimulus that improves heart and lung function increases without significantly lengthening the duration of the training session. As a matter of fact, the more intense the session, the shorter it is and the less frequently you should perform it. Furthermore, by gradually increasing intensity you can effectively train all of the aerobic, anaerobic and anaerobic lactate energy pathways to become more efficient... giving you a stable and versatile level of cardiorespiratory endurance that can be used as a base to perform a wide variety of activities with excellence.
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The R.P.E. Scale Effective cardiorespiratory training has more to do with intensity than with duration... therefore, you must have an easy way to measure intensity. The R.P.E Scale, Rate of Perceived Exertion, is a simple way to determine how hard you are working. This is a subjective way to measure exertion... so you must be as honest as possible. The RPE Scale runs from 0 to 10... Zero being no exertion at all, and ten being very, very hard, maximum, exertion. For example... 0 1
No exertion
2 3 4 5 6 7 8 9 10
Light Moderate Heavy Very Heavy Maximum
While training, you determine the intensity of the activity by pinpointing where you are on the scale. Try not to base your physical training on extraneous devices, that when absent, make the training impossible to measure. Heart rate monitors and other devices can be useful if it is absolutely necessary to have a specific way to monitor your exertion. Otherwise, use your own common sense and judgment. Learning your own body has great benefits... and your workout will not be hindered if you forget your device or the batteries run out.
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The Progressive Cardiorespiratory Training Methods To keep things simple you should progress using these methods... Aerobic Trainingto Fartlek TrainingtoInterval Training Lets look at these methods in a little more detail...
Aerobic Training... There are many types of activities you can do at a pace that increases your heart and breathing rates and can be maintained for a comparatively longer period of time... jogging, biking, rowing, jumping rope, etc. Just keep the intensity in the low to moderately heavy range... 2-7 on the R.P.E. Scale. The most common is to start slow for the fewfew minutes, increase tempo in the middlemethod of the workout andout then go slow for first the last minutes. To get positive benefits from aerobic exercise, you should maintain a steady pace for 20 minutes or longer. Progress by increasing the intensity of exertion and/or increasing the duration of the exercise. Low intensity aerobic activity can also be used as active recovery from high intensity training sessions... backing off the intensity of your training in order to recuperate, without resorting to complete rest. Once you have built up an aerobic base, you can progress to the next method.
Fartlek Training... Fartlek Training combines continuous, steady pace training and higher intensity interval training. It was developed in Sweden in the 1930's and it's name comes from the Swedish meaning "Speed Play". In Fartlek training the fluctuation of intensity of the training session is left entirely up to the individual... going from lower intensity to higher intensity and back again is completely random for the duration of the training session. For example... you could jog for 3 minutes, sprint for 30 seconds, jog for 2 minutes, run at a fast pace for 1 minute, etc for a specified period of time. It is important that the average intensity of the entire session is high, but the intervals are completely left up to the discretion of the individual. If you were to complete a 20 minute session in this fashion... you would increase the amount of work that is done in the session while bringing into play more energy pathways than steady pace aerobic training.
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One of the most important factors of Fartlek training is that your body has to recover while under stress. For example, if you jog for 2 minutes, sprint for 1 minute and then return to the same jogging pace before the sprint... forcing your body to recover while still under stress. This is an excellent way to develop cardiorespiratory conditioning for sport, work and life activities... that are very rarely, if ever, performed at a steady pace. Once you are comfortable with this type of random increase and decrease of intensities during the training session, you can progress to the next method.
Interval Training... Interval Training is a series, or repeated segments, of intense activity, alternated with periods of recovery that can be either reduced activity or complete inactivity. For example... you could sprint a short distance and then rest for a certain time period before repeating, or you could sprint a short distance and then reduce the intensity to a jog for a certain time period before repeating. Dividing your workout into short, intense efforts permits you to perform a greater volume of work at high intensity. For example... you could perform 10 sprints of 30 seconds at near maximum speed, whereas it would be impossible to maintain the same high speed continuously for 5 minutes. Interval training allows you to repeatedly reach and sustain a high level of intensity for a cumulative time that is greater than what you could achieve during continuous training with the same intensity. This type of training is highly effective at improving heart and lung function as well as calling into play all of the energy pathways at a fraction of the time spent performing aerobic exercise alone. As we saw earlier, high intensity activity has the added bonus of ultimately burning more calories and fat. However, keep in mind that interval training is very strenuous on the body and should be done responsibly... you should rest sufficiently after interval training and only attempt it after you are comfortable with the aerobic and Fartlek training. One thing to keep in mind... interval training does not have to be exclusively high intensity, short duration. The truth is... you should perform your interval training at high intensity, short duration, medium intensity, medium duration and low intensity, long duration.
Tabata Protocol... The Tabata Protocol was created by Dr. Izumi Tabata at the National Institute of Fitness and Sports in Tokyo, Japan. The basic concept of this interval training method is to do intense exercise for 20 seconds, rest 10 seconds and repeat for 8 cycles.
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The entire workout only takes 4 minutes... 3:50 to be exact. Just like other interval training, the rest period can be either complete rest or reduced intensity. That's all there is to it... an extremely quick and effective cardiorespiratory conditioning exercise method that improves both aerobic and anaerobic capacity simultaneously. The Tabata Protocol is a great way to get a very intense workout in a very short period of time. Interval Training of any type stresses the body both physically and mentally. This is what makes the Tabata Protocol so great... the short 10 second rest gives you a break both physically and mentally, allowing you to keep the 20 second work intervals intense. Due to the high intensity of this method, you should not perform the Tabata protocol more than twice a week... and you should do this with low impact exercises in order to reduce the wear and tear on the body.
Putting It All Together... Cardiorespiratory endurance is only one of the physical abilities needed to be trained in order to be OptiFit. The higher the intensity of your other physical training... the more your cardiorespiratory system will come into play. This will allow you to reduce the intensity and/or the frequency of separate cardiorespiratory conditioning efforts. After you are comfortable and efficient at performing a variety of exercises at each of the levels of progression... you can determine which method and intensity you should use in connection with your other training to optimize results.
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Synergy Conditioning The Ultimate Goal Of The OptiFit! The point of OptiFitness is to improve all the physical abilities that make up human activity... and train the body to work as one complete unit to successfully overcome the challenges of sport, work and life. Cardiorespiratory endurance plays an important role in the successful completion of sport, work and life tasks... producing and distributing the energy needed to use the other physical abilities of fitness without falling victim to fatigue. However, possessing a high level of cardiorespiratory endurance alone does not make one OptiFit. To be OptiFit, you must possess the ability to use all the physical abilities of fitness in a fluid and seamless manner to successfully complete tasks... cardiorespiratory endurance is only part of the equation. Synergy Conditioning is the process of using the combination of multiple training methods, intensities and stresses simultaneously to bring about the greatest amount of physical adaptation. The result... your performance of individual physical abilities are improved as well as the seamless integration and coordination of physical abilities to successfully complete random tasks. Therefore, cardiorespiratory training must progress from a physical ability that is trained separately... to a physical ability that is trained simultaneously with other physical abilities. It must go from being trained in isolation... to being trained in integration. The cardiorespiratory system gathers, processes and distributes energy through the energy pathways so you can perform... therefore, it must be able to successfully complete its purpose under a wide variety of stresses in order for you to perform your best. To be OptiFit, your cardiorespiratory system must be able to function with effectiveness and efficiency... no matter what you are doing. It must work with the other physical abilities... not independently. The training progression you are about to undertake in Optimum Physical Training strives to improve all the physical abilities needed to be OptiFit... and therefore will strive to integrate all of the physical abilities, including cardiorespiratory endurance, into a flawless and seamless completion of a task. This form of progression will create an OptiFitness Environment naturally developing a high level of over-all, all-purpose fitness, long lasting health and the lean, muscular and functionally athletic body of the OptiFit.
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