Training Tips: Cardiovascular Workouts: Progressions
Below
are a handful of cardiovascular "progressions."
Please make sure you are free from injury and in
good health and make sure to perform each workout at
an appropriate pace for you (the progressions below
are general in nature). Always cease exercising if
you feel faint or dizzy. It is imperative that you
perform an appropriate warm-up and pre-stretch prior
to beginning. Remember, the MORE calories you burn,
the MORE fat calories you burn - so don't take it
easy in hopes of being in a "fat burning" zone. If
you ain't sweatin' - you ain't workin'!
- Beginner #1: Treadmill (10 min.) - gentle pace Stationary
bike (10 min.) - Level 3 Treadmill (5 min.) -
brisk walk
- Beginner #2: Treadmill (10 min.) - brisk walk Elliptical (10
min.) - Level 4 Treadmill (15 min.) - brisk walk
- Beginner #3: Treadmill (15 min.) - light jog Elliptical (15
min.) - Level 5 Treadmill (20 min.) - light jog
- Beginner #4: Treadmill (20 min.) - light jog Elliptical (20
min.) - Level 6 Treadmill (12 min.) - fast jog
- Intermediate #1: Treadmill (25min.) - light jog Elliptical (25
min.) - Level 7 Treadmill (15 min.) - fast jog
- Intermediate #2: Treadmill (30 min.) - brisk walk (w/inlcine)
Elliptical (30 min.) - Level 7 Treadmill (20
min.) - fast jog
- Intermediate #3: Treadmill (25 min.) - light jog Elliptical (40
min.) - Level 7 Stairmaster (20 min.) - Level 5
- Intermediate #4: Treadmill (30 min.) - fast jog Elliptical (45
min.) - Level 7 Stairmaster (25 min.) - Level 6
- Advanced #1: Treadmill (35 min.) - fast jog Elliptical (50
min.) - Level 8 Treadmill (30 min.) - Intervals
(15 sec. "fast", 45 seconds "easy")
- Advanced #2: Treadmill (40 min.) - fast jog Stairmaster (25
min.) - Intervals (1 min. "fast", 1 minute
"easy") Treadmill (35 min.) - brisk walk
(w/incline)
- Advanced #3: Treadmill (45 min.) - fast jog Stairmaster (30
min.) - Intervals (30 sec. "fast", 30 sec.
"easy") Treadmill (40 min.) - light jog (w/low
incline)
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