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C Ca ar rd di io or re es sp pi ir ra at to or ry y T Tr ra ai in ni in ng g T Th ha at t I Is s. .. .. .

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by Coach Eddie Lomax

Say Goodbye To
Monotonous & Boring
"Cardio"














Copyright 2006
Optimum Fitness Network LLC
All Rights Reserved
3



















































4

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:

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?

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?


Answered "no" to all the questions... Great!

It is my sincere desire to provide information enhancing your physical training
and allowing you to reach your potential.


5

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 is a better way to incorporate cardiorespiratory training into your physical
training than 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 the network as a guide on your personal journey towards a higher level of
fitness, improved health and your best body.


6

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



















7

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

The Role of Cardiorespiratory Training in Optimum Physical Training

Aerobic Exercise vs Anaerobic Exercise

High Intensity For Fat Loss

The Progressive Cardiorespiratory Training Plan

The R.P.E Scale

Synergy Conditioning... The Ultimate Goal of the OptiFit

You will soon see there is a better way to approach your cardiorespiratory
training... One that works with your other physical training efforts to increase over-
all fitness, improve health and develop an attractive physique.












8

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 all 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 all the physical and mental qualities making up
human activity in a fluid, seamless and coordinated fashion to successfully
survive, flourish and excel in your natural, unpredictable environment 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.




9

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, it is of added interest that you understand progressive cardiorespiratory
training as an absolute necessity... just not 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.





10

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 activity is performed in the presence of oxygen... activities performed
at a low to moderate 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

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

Decreased Strength

Decreased Power

Decreased Speed

Decreased Anaerobic Capacity

11
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.
Anaerobic...

Anaerobic activity is performed in the absence of oxygen... activities performed
at a medium to high intensity for less than 2 minutes, where energy is derived
without 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

Decrease in Body Fat

Increased Muscle Mass

Improved Strength

Improved Power

Improved Speed

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

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.

12
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.
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.














13

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...

14

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.

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.























15

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 No exertion
1
2 Light
3
4 Moderate
5
6 Heavy
7
8 Very Heavy
9
10 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.









16

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 method is to start out slow for the first few minutes, increase
tempo in the middle of the workout and then go slow for the last few 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.
17
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.
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.

18
The basic concept of this interval training method is to do intense exercise for 20
seconds, rest 10 seconds and repeat for 8 cycles.
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.













19

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.



20

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22

Dont Leave Anything To Chance...

If you have created your Clickbank account and hoplinks for each of the products
you plan to promote... Click on the link below and go to the OFN Affiliate
Resource Center and follow the step-by-step instructions you find there.

Failure to follow the instructions will seriously reduce your chances of reaching your
earning potential... so read, learn and above all else, APPLY what you learn.

Im looking forward to working with you,

Click Here To Go To The Affiliate Resource Center
Now!

Eddie Lomax,
President & Founder Optimum Fitness Network LLC
Affiliate Program Manager
Click Here To Contact Me



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