What level of intensity does Stage III of NASM’s cardio program aim for?

Stage III of NASM's cardio program is designed to help individuals improve their performance and further enhance their cardiovascular fitness. This stage integrates high-intensity intervals that are meant to push the individual closer to their maximum heart rate. The targeted intensity level of 86-95% reflects a vigorous effort, where the individual is likely engaging in activities that significantly elevate their heart rate and challenge their cardiovascular system.

At this intensity, the goal is to build on the endurance developed in the earlier stages while also increasing the capacity for higher intensity efforts. This includes incorporating longer intervals of high-intensity exercise followed by active recovery periods. Such training can effectively promote fat oxidation and improve overall aerobic power.

The other intensity levels listed do not align with the specific objectives of Stage III. Lower intensity levels are typical of earlier stages designed for developing base fitness and endurance rather than the high-level performance focus characteristic of Stage III. Therefore, the emphasis on working within 86-95% of maximum heart rate is crucial for achieving the desired enhancements in fitness and weight loss goals associated with this stage.