Stage training is set up so there is continued adaptation and reduced risk of over training. The three stages act as a base for the stage ahead. They are built on a core set of fundamentals before progressing. Stage one works at a lower heart rate and should still allow the practitioner to hold a conversation. Time should slowly build up from thirty to sixty minute periods. Depending upon your abilities it can take up to a few months to adapt. It is important to pay attention to your body.
Stage two begins to introduce you to interval training. It’s here that you start to alternate between stages one and two while gradually increasing the intensity to a moderate level. Activity kicks off with a warm-up pace, intervals and then is finished with a cool-down. During stage two it is important to alternate between stage one training and stage two during the different days of the week to allow for rest in between.
Stage three is much like stage two except at a much higher intensity. Workload will be increased thus resulting in an increase in the body’s ability to create energy. Critical aspect to success during this stage of training is to build up to it through the three stages during a training cycle. Meaning day one – stage one, day two – stage two and day three – stage three.
Circuit training is much different from stage training in the way it is accomplished yet it is just as effective. Its approach is to move through a series of strength training exercises in a continuous fashion one after the other with minimal rest. This results in an increased heart rate and cardiac output.