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    Pace programmed aerobic anaerobic accommodating circuit exercise

    Generally, exercising at an estimated maximal heart rate (HR) of 65 to 75% is a safe intensity for apparently healthy adults; or 12 to 13 on the Rating of Perceived Exertion Scale (RPE) 6-20 scale.If using the talk test method to measure intensity, clients should exercise at intensities no higher than the level at which they perceive continuous talking for 10-20 seconds to first become “challenging.” Clients should start slowly and gradually work up to 30 to 60 minutes of continuous aerobic exercise.Stage II Stage II is designed for clients 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.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).Once fitness and overall conditioning improves, cardiorespiratory programs can be progressed using 1:2 and eventually 1:1 work-to-rest ratios.

    Stage I Clients new to cardiorespiratory exercise need to develop a baseline level of aerobic fitness to avoid overtraining and exhaustion.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.This is especially true for fitness enthusiasts and athletes who must tap into top-end anaerobic energy systems to maximize performance, (such as soccer players late in a match or completing the last 100 yards of a 5K race).According to the principle of specificity, this would be impossible if only the aerobic energy system was trained.

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