Cardiorespiratory Fitness Workshop

-How to Program HIIT to Improve VO2Max-

VO₂ max has a direct correlation with longevity. A 2018 research study (Mandsager et al) showed that increasing VO₂ max from low to below average decreased all-cause mortality by 50% over 10 years.

Are you measuring your client's cardiorespiratory fitness?

Do you use a quantitative method to improve their VO₂ max based on the cardiorespiratory assessments you use?

If you are a professional personal trainer you MUST know how to assess your client's fitness level AND how to use those assessment results to design personalized programming.

This is a skill set you MUST have to consider yourself a true professional.

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What You'll Learn

Course Description:

This course explores cardiorespiratory fitness, with a practical learn-by-doing focus on assessing and programming High-Intensity Interval Training (HIIT) to improve VO2 max.

Learners will gain an understanding of the physiological principles underlying cardiorespiratory fitness.

Learners will learn to use assessments such as the 20M Beep Test Shuttle Run and 5 Min Concept II Rower to determine your or your client's current capacity.

The VALUE of this training is the PRACTICAL APPLICATION. You will learn HOW to use this client-specific data to customize HIIT programs using running and rowing protocols to improve cardiorespiratory fitness.

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Live Workshop vs. Online Certification

The online component is mandatory for those taking the live workshop. To earn the course certification the requirements for live or online are the same. You must complete and pass the online course exam.

The live course offers the opportunity to :

Be the client and experience the assessment protocol.
Observe how the assessments are conducted and learn the pro tips that can only be experienced live.
Case study (you) application of customizing HIIT programming based on your assessment results under the guidance of a live instructor.

In-class will include the following bonus material:

Assessing and implementing running cadence.
Walking speed - the sixth vital sign.
Introduction to mixed modal PHA (peripheral heart action) programming examples.

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Course Outline:

Energy Systems 101

Anaerobic Alactic (ATP - PC) Energy System.
Anaerobic Lactic (Glycolytic) Energy System.
Aerobic Energy System.

Aerobic Capacity and VO2 Max

Definition and significance of VO2 max.
Survey method for measuring VO2 max.

Cardiorespiratory Fitness - 20M Beep Test Assessment & Programming.

How to conduct the 20M Shuttle Assessment.
How to use the data to customize client programming. We provide a downloadable Excel spreadsheet.
The downloadable Excel spreadsheets have all the formulas you need.
Input ONE data point from the assessment, and you instantly have a full 6-week done-for-you customized program for 20M Shuttle runs.

Cardiorespiratory Fitness - 5 MIN Concept II Maximum Aerobic Speed (MAS) Assessment & Programming.

How to conduct the 5 MIN or 1500M Concept II Row Assessment
How to use the data collected to customize client programming. We provide a fillable downloadable PDF document.
Input the data points from the assessment, and you instantly have a complete 6-week customized done-for-you HIIT program for the Concept II Rower.
You will have one, two, or three sessions per week options for the program.

Heart Rate Recovery - Red Flags

Safety considerations for conducting maximal capacity assessments.
Heart rate recovery red flags that every personal trainer should be aware of.

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Learning Outcomes:

By the end of this course, students will:

Understand the physiological basis of cardiorespiratory fitness and VO2 max.
Be proficient in assessing, designing, and implementing running and rowing-focused HIIT programs tailored to enhance VO2 max.
Have practical skills in monitoring, assessing, and adapting HIIT for optimal results and safety.

This course is ideal for fitness professionals, sports coaches, and anyone interested in maximizing cardiorespiratory fitness through cutting-edge HIIT strategies.

To receive your course certificate, you must pass the online exam. Each learner will be supported with a fillable PDF, a done-for-you spreadsheet template with formulas, and links to other online support materials.