Did you know that you can decrease the quantity of time spent working on cardio by simply changing the quality of work you do? Did you know that you will reap more benefits with this approach? Your cardiovascular system will function better. Your endurance and energy level will increase. You will become stronger. You will burn more calories with purpose.
For cardio, the intensity of training is more important than the volume. Interval training done at the right level of intensity for the right amount of time is most ideal. You should train like a thoroughbred racing horse, giving it your all for a short distance followed with rest. Not like a plow horse, moving steadily forward at the same pace for a long period of time.
This cardio work should be done 2-3 times a week for an average of 15 minutes. That's right, 15 minutes! Don't misunderstand, I am not saying that this is the only exercise you need to do during the week because it isn't. Resistance training is a must for reasons I won't address in this post.
To participate you don't need a gym or equipment (except for a heart rate monitor), but you certainly can use them, too. You can walk, jog, run, bike, swim or swing a kettlebell. Hills and stairs are great for this type of training! You can also do exercises like mountain climbers, star jumps, squat jumps, strides, etc. As you can see, there are a lot of options.
The first thing you need to do is determine what your target heart rate is for all three levels of cardiac fitness. Subtract your age from 220. The difference is your individual max heart rate. Now multiply your max heart rate by 60% & 70% for level one, 71% & 80% for level two and 81% & 90% for level three.
EXAMPLE:
220 - 32 = 188
Level 1: 188 x .60 = 113, 188 x .70 = 132
Level 2: 188 x .71 = 134, 188 x .80 = 150
Level 3: 188 x .81 = 152, 188 x .90 = 169
CONCLUSION:
Level 1: heart rate between 113 - 132
Level 2: heart rate between 134 - 150
Level 3: heart rate between 152 - 169
Next, apply this information to your cardiac training program.
AEROBIC: Weeks 1, 2 & 3's focus is on level 1.
CAPACITY: Weeks 4, 5, 6, & 7's focus is on level 2 with interval training.
POWER: Weeks 8, 9, 10, 11's focus is on level 3 with interval training.
For a more complete cardiac training program, select the link to PayPal below. The cost is $9.95. The program outlines the exact amount of time spent on intensity & rest and which level to perform them at on a week by week basis. You will receive the full program within 24 hours of payment being received via email.