Most of the focus in the world of personal training is on resistance training. This is, after all, what most clients pay for. But it's important to realize that aerobic conditioning can complement and enhance resistance training.

Many clients look for trainers who can not only provide the basic guidelines of a sound and safe cardio program, but who can offer variations that are challenging and fun. With that in mind, it is incumbent upon someone who wants to a well-rounded trainer to know how to train in aerobic, anaerobic, flexibility, and agility-based activities.

The Groundwork

Cardiovascular training is not so different from resistance training in several important respects. The same F.I.T. principle applies in which the frequency- exercise sessions per week, intensity- heart rate, and time- length of endurance session all contribute to the resultant state of the athlete.

A good program offers variations in order to emphasize each aspect at particular times. For example, if training someone for a race, consider using the classic periodization of training principles. The longer the race, the more of an emphasis there should be on duration and not intensity.

Frequency should vary from low to high whenever a new phase or upgrade of the program is given. Here, consider keeping the time per session the same or slightly lower when adding a session in a given week.

The two main types of cardiovascular work are aerobic (below the lactate threshold) and anaerobic (above the lactate threshold). As in weight lifting, they must be hit hard in order to see to big results. Triathletes and other endurance folks call a bunch of easy training "junk miles". If the goal is to run, swim, or cycle faster, then the way is to put in some quality miles or intervals. Weight lifting using light weights with high repetitions, together with short rest intervals can be a great way to get an intense cardiovascular session right there in the weight room.

In the Beginning

As in weight lifting, all workouts should begin with a warm-up. This warm-up should be followed by a brief stretching session of the appropriate muscles. It is common for people to hit things too hard when beginning endurance exercise. Here, "beginning" refers to both a training session itself and within the context of the person's overall training program. All too often, this leads to injury and mental burnout.

Changing It Up

The best way to maintain momentum is to vary the activity and set attainable goals. Often, it is possible to get a better workout with 10 minutes on a treadmill, 10 on a recumbent bike, and 10 on a rowing machine than to do 30 minutes on any one of them exclusively.

Consider endurance workouts machines that feature a number of options. For example, on a treadmill, it is possible to vary the speed and/or the angle; on an elliptical trainer, it possible to vary the ramp angle or the resistance; on the stationary bike, vary the pedal cadence or resistance, and so on.

Provide either a customized regime for your clients or set them up on one of the pre-assigned workout programs on these machines. Set realistic goals, and don't forget to tell them what muscles these workouts use and the rationale behind the program: After all, an informed client is an engaged client.

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