Thursday, April 10, 2014

Seven Days of Cardio Training!


I hope you are not surprised by the heading.  If you want to start getting more results from your fitness regimen, you cannot exclude cardio! Cardiovascular endurance training is an integral part of your daily fitness routine that increases your daily calorie expenditure while also enhancing your weight lifting routine.  If you do cardio consistently your muscles will recover faster between sets which allows you to do more work during the time you have to workout.  Doing consistent cardio is the number one way to burn fat, if done correctly.  For however long you spend doing cardio, you must have your heart rate at 65-85% of your maximum heart rate for the duration.  It is good to be at your target heart rate zone at 5 minutes into your cardio training.  Being in this heart rate zone will allow your body to sustain force by using mostly stored body fat as energy.  Doing cardio on a consistent basis also allows you to sweat regularly.  Sweating is good for your skin and also a good way to release toxins, excess sodium and free radicals from your body.  Cardio is also the best exercise for maintaining a healthy heart and lungs.  There are many more benefits from cardio, but to get the most out of cardio training you must do it everyday.  A good tip to keep you entertained week by week is variation.  Switching your cardio routine up daily will motivate you to challenge yourself.  Consistent cardio training may be what you need to get the results you are looking for.  Guaranteed results come from doing everything the right way and cardio training is equally important as resistance training and your diet.

WANT MORE RESULTS?!  Below is a sample cardio training routine that you can follow for the next 7 days or 7 weeks to get faster results:

MODE (select 1 mode per day or the same mode every other day)
Stationary bike
Treadmill
Stairmaster
Track running
Elliptical

Day 1
Pace/Temp
30-45 minutes
Target HR = 70% of Max HR

Day2
Interval Training
warm up 5 minutes
2mins 85% of Max HR (high Intensity)
2mins 65% of Max HR (low intensity)
repeat 5 times
cool down 5 minutes

Day3 (choose different MODE than Day 2)
Pace/Temp
30-45 minutes
Target HR = 70% of Max HR

Day 4
Interval Training
warm up on MODE 5 minutes
2mins Jump Rope
2mins Burpees
Rest 1 min
(Repeat 5 times)
cool down on MODE 5 minutes

Day 5 (choose different MODE than Day 3)
Pace/Temp
30-45 minutes
Target HR = 70% of Max HR

Day 6
Interval Training
warm up 5 minutes
2mins 85% of Max HR (high Intensity)
2mins 65% of Max HR (low intensity)
repeat 5 times
cool down 5 minutes

Day 7(choose different MODE than Day 6)
Long Pace/Temp
45-60 minutes
Target HR = 70% of Max HR