Cardio Program
Fat Burning:
- Cardio after Weights
- 45 minutes or more
- Low stress, Low Impact
- Slow Steady Pace
- Heart Rate Range 130-150 (Low end Target HR)
Examples:
Treadmill Incline Walk
Speed Walk w/ Arm Weights
Biking
Yoga/ Pilates
Calisthetics
Performance:
- Cardio Before Weights
- For speed/time/distance
- Time variations
- Lower Resistance/Incline
- Heart rate at least 150
Examples:
Running distance
Running Timed miles
Cycling Classes
Jump rope
Ladders
Kick Boxing
Endurance/ Speed:
- Cardio Before Weights
- Intervals (1 in 3 ratio)
- Heart Rate Fluctuates
- Low Resistance to High Resistance
- Slow Speed to Quick Speed
- Break time (Down time/ work time)
Examples:
Biking/running Hills
Alternating Walking/Jogging/sprinting
Alternating cardio Equipment
Aerobics Class
Dancing Classes
Bleacher runs
Cycling Classes
Power:
- Cardio After Weights
- Higher Resistance
- 20 minutes minimum
- Steady pace or Gradual Speed/ Intensity increase
- Target Heart Rate Range
Examples:
Stair Master
Incline Jogs
Power Pump Class
Step Classes
Elliptical Trainer (resistance+)
