Simple Cardio Routines, Cardiovascular Workout Plan. Before starting any exercise program, regardless of your perceived level of cardiovascular fitness, please consult with a medical professional or your doctor. We have included some basic cardiovascular workouts and tips below to get you started. The key is to follow a plan that works for your particular lifestyle and that you find enjoyable. Think long- term and implement changes that will not burn you out in a couple of weeks. Most importantly, have fun with it!
This guide to getting in shape for beginners explains what you need to know about cardio, flexibility, strength training, and healthy eating. End each workout with a cool down of light cardio and stretch the muscles you've worked to relax and. Cardio 101; Running for Beginners. Beginner Cardio Fitness Routine. Click here if you are currently participating in less than 3 days a week of cardiovascular exercise. Intermediate Cardio Fitness Routine. Click here if your are currently participating in 4 days a week of cardiovascular exercise. Advanced Cardio Fitness Routine. Click here if your are currently participating in 5 days a week of cardiovascular exercise. Advanced Conditioning Training Routine. Click here if your are currently participating in more than 5 days a week of cardiovascular aerobic exercise. Tips for Your Cardiovascular Fitness Plan. Begin with a 5 - 7 minute warm up. The warm up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog. After your warm up, gradually increase cardiovascular activity to training speed. Your cardiovascular routine should be performed directly after your weight training. This method is optimal for body fat reduction. End with a 5- 7 minute cool down. For example, after running, move to a jog then proceed to a walk. A change in your type of cardiovascular routine should be made every 1. Cardio Training FAQs. How much cardio exercise do I need to do to get fit? How often should I change my cardio program? How long should I warm up for? Should I do my cardio before or after weight training? What is more effective for fat loss, high intensity or low intensity jogging? Is working out seven days a week too much? Beginner Cardio Workout Excluding your warm up and cool down, start with three days a week for 2. Cardio Program. Exercise Name. Days Per Week. Duration in Minutes. Intensity. Any Dynamic Activity. Moderate. Example: Exercise Name. Days Per Week. Duration in Minutes. Intensity. Moderate Walking. Monday, Wednesday, Friday. Check Above. Check Above. Intermediate Cardio Workout. Excluding your warm up and cool down, start with four days a week for 2. Cardio Program. Exercise Name. Days Per Week. Duration in Minutes. Intensity. Any Dynamic Activity. Moderate. Example: Exercise Name. Days Per Week. Duration in Minutes. Intensity. Moderate Running. Monday, Wednesday, Friday, Sunday. Check Above. Check Above. Advanced Cardio Fitness Workout. Excluding your warm up and cool down, start with three days a week for 4. Cardio Program. Exercise Name. Days Per Week. Duration in Minutes. Intensity. Any Dynamic Activity. I. E. Example; if jogging walk for 7 minutes followed by running for 3 minutes and then repeat cycle till completion. Example: Exercise Name. Days Per Week. Duration in Minutes. Intensity. Running Intervals. Monday, Wednesday, Friday. Check Above. Check Above. Advanced Conditioning Training Routine. Excluding your warm up and cool down, start with four days a week for 4. Cardio Program. Exercise Name. Days Per Week. Duration in Minutes. Intensity. Any Dynamic Activity. Interval Training: Focus on short bursts of energy for intervals of 3 minutes every 6 minutes. Example; if jogging walk for 3 minutes followed by running for 3 minutes and then repeat cycle till completion. Example: Exercise Name. Days Per Week. Duration in Minutes. Intensity. Running Fast Intervals. Monday, Wednesday, Friday, Sunday. Check Above. Check Above. Frequently Asked Cardio Questions. Question: Response: How much cardio exercise do I need to do to get fit? The American College of Sports Medicine recommends 3- 5 cardio workouts lasting 2. Good cardio- challenging workouts include power walking, jogging,cycling, swimming, fitness classes, stair climbing etc. Keep in mind though, if you can't meet these recommendations, any movement is better than nothing! Question: Response: How often should I change my cardio program? For consistent results, consistently change your program. If you don't change your program, you're guaranteed to eventually reach a plateau. A good recommendation, change your program every 2 - 3 weeks or if your progress has stopped. Question: Response: How long should I warm up for? Before you begin your weight training program or cardiovascular program, start with a 5 - 7 minute warm up. The warm up should consist of a cardiovascular exercise that incorporates all major muscle groups. You should also warm up before your cardiovascular routine. The warm up should consist of the same exercise you are using for your cardiovascular routine. For example, if you are running, walk first before proceeding to a jog. After your warm up,gradually increase cardiovascular activity to training speed. Question: Response: Should I do my cardio before or after weight training? Glycogen stores are stores of energy that your body uses during weight training and cardiovascular exercise. Although, during weight training glycogen stores are the only energy source used. Thus, completing your cardiovascular routine before weight training will substantially deplete your energy (glycogen) stores needed to complete a proper weight training program. Also, completing your weight training before your cardiovascular program significantly decreases you glycogen stores. So, when you begin your cardiovascular training your body burns less glycogen and more of your stored fat. In summary, to reach you optimal fat burning stages and to have the proper energy to utilize an exercise program, complete your weight training before you cardiovascular training. Question: Response: What is more effective for fat loss, high intensity or low intensity jogging? It's true that when you exercise at a lower intensity you will burn an overall higher percentage of fat from fat stores. Although, this research can be deceptive. Research also shows that higher intensity exercise results in greater weight and fat loss. The reason is simple, during higher intensity exercise, not only do you burn more calories, but you burn more absolute fat. So, high, intense exercise is more effective. But remember, the key to success is progress and if low intensity is working for you, stick with it. Question: Response: Is working out seven days a week too much? One of the biggest misconceptions in the gym is the belief that in order for people to reach their fitness goals that they need to workout six to seven times a week. Remember the body needs anywhere from 4. Growth takes place when we rest our bodies after we workout. If we don't allow for enough rest time, our growth will be hampered and possible workout plateaus will occur. Try exercising 3 days a week, and allow at least one day in between workouts for proper rest. Cardiovascular Exercise Suggestions. Low Intensity. Moderate Intensity. High Intensity. Basketball (non- game)Backpacking. Aerobic Class. Bowling. Bike (Road)Badminton. Dancing (social, square, tap)Bike (Stationary)Basketball (game play)Basketball (non- game)Canoeing, Rowing, Kayaking. Bike (Mountain)Golfing (Power Cart)Circuit Training. Boxing (In Ring)Golfing (walking)Elliptical. Boxing (Sparring)Sailing. Golfing (fast walking)Field Hockey. Scuba Diving. Hiking (cross country)Football (touch)Walking. Muscle Conditioning Exercise. Handball Rowing. Racquetball/paddleball Running. Skiing (Cross- Country) Skating (ice and roller)Skipping Skiing (Downhill)Soccer Skiing (Water)Squash Snowshoeing. Stair Climbing Stepper. Tennis Swimming. Volleyball Treadmillall vary based on activity level.
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