Cardio ProgramsBenefits of Cardio Training*Increases metabolic rate*Increases growth hormone secretion *Reduces stress levels *Increases blood flow to the brain increasing alertness *Improve cholesterol levels *Improves digestion *Boosts immune-system function Before beginning, it's important to calculate your Age Related Maximum Heart Rate (MHR). In order to do that, simply subtract your age from the number 220. The intensity of these exercise routines is gauged by a heart rate elevation at various percentages of MHR. Or even better. Click the link below so you can use a Target Heart Rate Calculator. If you want a more accurate target heart rate zones for maximum calorie burning. Take your resting heart rate and plug in that number along with your age in the Target Heart Rate Calculator. Click here to get your target heart rate zones Although not a necessity, a heart rate monitor would be a worthwhile investment in order to optimize the exercise sessions. If you don't have a heart rate monitor, you can estimate your exercise heart rate by finding your pulse, counting the beats for 10 seconds, and multiplying by 6. The 20 Minute Cardio Challenge!High Intensity Interval Training simply refers to a series of intense activity separated with short rest periods. Those short rest periods are lower intensity and help you get ready for the hight points of the cardio that are more demanding. It is through interval training you are able to exercise at a higher intensity without getting tired. Meaning, we alternate the periods of high intensity work, with periods of lower intensity work and you are able to do much more work in the same time period than you were before.The numbers to the left does not mean you increase the level of the treadmill or any other cardio equipment to match those specific numbers. Those numbers are a gauge of intensity. It's how you perceive the intensity to be. For example, on a scale from 1 to 10, 1 is sitting on the couch watching T.V. Intensity level 5 is actually walking at a comfortable pace. As the numbers to the left get higher, increase the challenge of the cardio equipment you are using. Intensity Level 5 = Warm up (Easy)= 60% 6 = Bit more effort (Easy )= 65%-70% 7= Intensity increases (Moderate)= 70%-75% 8= Intensity Increases, getting harder = 75%-80% 9= Very Challenging. Can only handle for one minute = 80%-85% 10= High Intense (Can only handle it for one minute) = 85%-90%Focused Effort! Each intensity level prepares you for a new challenge to prepare you for the hardest levels which are 9 and 10. Here is the 20 minute Routine in Detail.Warm up the first 2 minutes at Intensity Level 51. Minutes 2-3 move from Intensity Level 5 to 6. 2. Minutes 4-5, 6-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. 3. Minutes 15-19 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute. 4. Minute 20 cool down to Intensity Level 5 for one minute. Confused? Here is an example. Betty is going to use a treadmill for the 20 minute cardio session. * She starts the first 2 minutes at a warm up speed and level. The treadmill reads 3.0 speed and level 0. * At the 3d minute, she increases the intensity speed a little bit and as well as the level. Remember the warm up was an intensity level of 5. Now she is at a new intensity level of 6. She is now doing 3. 5 speed and a level of 1. * At the 4th minute, she is going to an intensity level of 7. She increases the speed to 3.8 and then increases the incline of the treadmill to level 3. * At the 5th minute, she is now going to an intensity level of 8. The program is getting more challenging. She increases the speed to 4.0 for a light jog and lowers down the treadmill to level 1. * Now, she is at the 6th minute and her intensity level is at 9. Since 9 is almost double the intensity of 5, her warm up speed, she will now go to her most challenging level. She increases the treadmill speed to 4.3 and increases the treadmill level to 2.She can only handle this level of intensity for one minute. * At minute 7, she lowers the intensity to level 6 and makes the adjustment so she can catch her breath and lower her heart rate a bit. **The process repeats itself 3 more times and at minute 19, she is introduced to an intensity level of 10. She can either keep the same level and speed as she did at level 9 of intensity or she can increase a bit more and really go all out. Betty's Summary: * 2 minutes at 3.0 speed and level 0 = Intensity level 5. * 3d minute at 3.5 speed and level 1 = Intensity level 6. * 4th minute at 3. 8 speed and level 3 = Intensity level 7. * 5th minute at 4.0 speed and level 1 = Intensity level 8. * 6th minute at 4.3 speed and level 2 = Intensity level 9. The intervals repeat for 3 more cycles. If you would like a chart that we developed to provide to our clients via email so you can follow this precisely at your fitness level, fill out the form on the bottom. Try every week to progress. Adjust the level or the speed to continue the high point challenge. As your fitness level increases, so must the challenge. We would love to hear your feedback after a couple of weeks on the 20 minute cardio challenge. Every couple of weeks, we will be presenting new cardio challenges to help you progress. Disclaimer Exercise is not without its risks and this or any other exercise program may result in injury. To reduce the risk of injury in your case, consult your doctor before beginning this exercise program. The instructor and advice presented are in no way intended as a substitute for medical counselton, the instructor disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.
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