Page 1

Cardio Cardio: Part 1: Weight management

Index Page 1. Description

2—10. Weekly Program 11-13. Description of Type/Mode of Exercise


Cardio Part I: Weight loss (CP1) Cardio: Part I: Weight loss (CP1) is designed to engage you in many forms of cardiovascular exercise without the boredom and overuse injuries that are common with using the same mode or type of exercise every day. You will never perform the same exercise on back to back days nor will you perform the same intensity, time, and distance on back to back days. This program is not designed for someone wanting to engage in marathons or triathlons. Will it

help you complete or perform better in one? Quite possibly, but don’t count on it. If your goal is for performing in some type of Endurance Event, please see Cardio: Part II: Endurance Series (CP2). Maneuvering through CP1: In order for the best results it is highly recommended to wear a Heart Rate monitor while performing CP1. Wearing a HRM will allow you to track where your HR is at all times, which is a must for completing each day. For example, when you perform Mode: Pace/Temp Intermittent, research shows that if you reach above 85% percent of your Target Heart Rate (THR) then you may be reaching your lactate threshold. If this happens it is recommended you stop and your exercise program is finished for that time. If this happens you are unable to reach the main goal which is the time. Research also shows that you must reach about 20-30 minutes of cardiovascular exercise before fat begins to be utilized (burned) as energy. As you will notice at the beginning the program routines may only last 20 or 30 minutes. This time does not include your warm up and/or cool down. Warm up and cool down should last 5-15 minutes each. Warm up can consist of foam rolling, dynamic flexibility, light jogging, or something that will allow you to sweat lightly. Cool downs, which follow immediately after the assigned program, consist of foam rolling, static stretching, rest, or something that allows your HR reach its resting state. You can find Foam rolling at http://brunnerathleticd.com/self-myofacial-release and dynamic flexibility at http://brunnerathleticd.com/ flexibility. As you will see with CP1, every 4-6 weeks the schedule changes. Within each 4-6 weeks the exercises will be similar but the intensity changes each time. At the end of the 4-6 weeks you will see a new mode of exercise. It is highly important that you follow the schedule as is written. This will allow you to reduce the risk of overuse injuries common with most types of exercises that are performed on back to back days. If you need to miss a day on the chart, simply write miss next to it and start back on the day it would have been if you were to have completed each day accordingly. Miss too many days, don’t expect to reach your goal of weight loss, but do expect higher risks of injuries especially if you miss multiple days in a row. When finding out what your intensity or THR should be for the day, please use the THR Range Calculator at http:// brunnerathleticd.com/fitness-calculators .Please use the Karvonen Method. TIP: If you have an IPhone or Android device, you can save the Calculator as a Bookmark on your home screen. Also, you can view the program at any time on your device.


Cardio for weightloss: Using the Karvonen Method Please visit http://brunnerathleticd.com/fitness-calculators to find your target heart rate range. This method it is best used with a heart rate monitor. Weeks 1-4/5: Base Training

Week /Day 1/1

Target Range 50-75%

1/2

<75%

Goal Time >30 minutes >30m

Monday: Walk/Jog Long Slow Distance (LSD)

1/3

>50%

>60m

Tuesday: Elliptical/Bike/Row/or Swim

1/4

<75%

>30m

Wednesday: Recreational Activity (Cardiovascular Activity)

1/5

50-75%

>30m

1/6

<75%

>60m

1/7

<50%

0

Friday: Walk/Jog Long Slow Distance (LSD)

2/1

50-75%

>30m

Saturday: Recreational Activity (Cardiovascular Activity)

2/2

<75%

>30m

Sunday: Active Recovery = Do not rest completely! Perform yoga, tai Chi,

2/3

>50%

>60m

2/4

<75%

>30m

2/5

50-75%

>30m

2/6

<75%

>60m

2/7

<50%

0

Week 1

Thursday: Elliptical/Bike/Row/or Swim

message, etc. Week 2: Monday: Walk/Jog Long Slow Distance (LSD) Tuesday: Elliptical/Bike/Row/or Swim Wednesday: Recreational Activity (Cardiovascular Activity) Thursday: Elliptical/Bike/Row/or Swim Friday: Walk/Jog Long Slow Distance (LSD) Saturday: Recreational Activity (Cardiovascular Activity)

Sunday: Active Recovery = Do not rest completely! Perform yoga, tai Chi, message, etc.

Target HR


Week 3: Monday: Walk/Jog/Run Long Slow Distance (LSD) Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

Week /Day 3/1

Target Range 60-80%

Wednesday: Recreational Activity (Cardiovascular Activity)

3/2

<80%

>30m

Thursday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

3/3

>60%

>60m

3/4

<80%

>30m

3/5

60-80%

>45m

Saturday: Recreational Activity (Cardiovascular Activity)

3/6

>60%

>60m

Sunday: Active Recovery = Do not rest completely! Perform yoga, tai Chi, message, etc.

3/7

<50%

0

4/1

70-80%

>30m

4/2

<80%

>30m

Friday: Walk/Jog/Run Long Slow Distance (LSD)

Week 4:

Target HR

Goal Time >45m

4/3

>60%

>60m

Monday: Walk/Jog/Run Long Slow Distance (LSD)

4/4

<80%

>30m

Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

4/5

70-80%

>30m

4/6

<60%

>60m

Wednesday: Recreational Activity (Cardiovascular Activity)

4/7

<50%

0

Thursday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

5/1

70-80%

>45m

Friday: Walk/Jog/Run Long Slow Distance (LSD)

5/2

<80%

>30m

Saturday: Recreational Activity (Cardiovascular Activity)

5/3

>60%

>60m

5/4

<80%

>30m

5/5

70-80%

>45m

5/6

>60%

>60m

5/7

<50%

0

Sunday: Active Recovery = Do not rest completely! Perform yoga, tai Chi, message, etc. Week 5: Monday: Jog/Run Long Slow Distance (LSD)

Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD) Wednesday: Recreational Activity (Cardiovascular Activity) Thursday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD) Friday: Jog/Run Long Slow Distance (LSD) Saturday: Recreational Activity (Cardiovascular Activity) Sunday: Active Recovery = Do not rest completely! Perform yoga, tai Chi, message, etc.


Weeks 5/6-10 Week 6:

Week /Day 6/1

Target Range 75-85%

Monday: Jog/Run Intermittent Pace/Tempo

6/2

55-85%

>45m

Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

6/3

>60%

>60m

6/4

75-85%

6/5

>60%

>60m

Thursday: Jog/Run Intermittent Pace/Tempo

6/6

55-85%

>45m

Friday: Recreational Activity (Cardiovascular Activity)

6/7

>60%

>60m

7/1

75-85%

7/2

55-85%

>45m

Sunday: Recreational Activity (Cardiovascular Activity)

7/3

>60%

>60m

Week 7:

7/4

75-85%

7/5

>60%

>60m

7/6

60-85%

>45m

Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

7/7

>60%

>60m

Wednesday: Recreational Activity (Cardiovascular Activity)

8/1

75-85%

8/2

65-85%

>60m

8/3

>60%

>60m

8/4

75-85%

Saturday: Jog/Run Long Slow Distance (LSD)

8/5

>60%

>60m

Sunday: Recreational Activity (Cardiovascular Activity)

8/6

75-85%

>60m

8/7

>60%

>60m

Wednesday: Recreational Activity (Cardiovascular Activity)

Saturday: Jog/Run Long Slow Distance (LSD)

Monday: Jog/Run Intermittent Pace/Tempo

Thursday: Jog/Run Intermittent Pace/Tempo Friday: Recreational Activity (Cardiovascular Activity)

Week 8: Monday: Jog/Run Intermittent Pace/Tempo Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD) Wednesday: Recreational Activity (Cardiovascular Activity) Thursday: Jog/Run Intermittent Pace/Tempo Friday: Recreational Activity (Cardiovascular Activity) Saturday: Jog/Run Long Slow Distance (LSD) Sunday: Recreational Activity (Cardiovascular Activity)

Target HR

Bout Ratio 3m:30s

3m:30s

3m:30s

3m:30s

3½m:1m

3½m:1m

Goal Time >30m

>30m

>45m

>45m

>30m

>30m


Week 9: Monday: Jog/Run Intermittent Pace/Tempo Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

Week /Day 9/1

Target Range 75-85%

Wednesday: Recreational Activity (Cardiovascular Activity)

9/2

65-85%

>45m

Thursday: Jog/Run Intermittent Pace/Tempo

9/3

>60%

>60m

9/4

75-85%

9/5

>60%

>60m

Saturday: Jog/Run Long Slow Distance (LSD)

9/6

65-85%

>45m

Sunday: Recreational Activity (Cardiovascular Activity)

9/7

>60%

>60m

10/1

75-85%

10/2

65-85%

>60m

Monday: Jog/Run Intermittent Pace/Tempo

10/3

>60%

>60m

Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

10/4

75-85%

10/5

>60%

>60m

10/6

65-85%

>60m

10/7

>60%

>60m

Friday: Recreational Activity (Cardiovascular Activity)

Week 10:

Wednesday: Recreational Activity (Cardiovascular Activity) Thursday: Jog/Run Intermittent Pace/Tempo Friday: Recreational Activity (Cardiovascular Activity) Saturday: Jog/Run Long Slow Distance (LSD) Sunday: Recreational Activity (Cardiovascular Activity)

Target HR

Bout Ratio 4m:1½m

4m:1½m

4½m:2m

4½m:2m

Goal Time >45m

>45m

>30m

>30m


Weeks 11-15 Week 11: Monday: Run Steady Pace/Tempo Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD) Wednesday: Recreational Activity (Cardiovascular Activity) Thursday: Jog/Run Intermittent Pace/Tempo Friday: Elliptical/Bike/Row/or Swim Steady Pace/Tempo Saturday: Jog/Run Long Slow Distance (LSD) Sunday: Recreational Activity (Cardiovascular Activity) Week 12: Monday: Run Steady Pace/Tempo Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD) Wednesday: Recreational Activity (Cardiovascular Activity) Thursday: Jog/Run Intermittent Pace/Tempo Friday: Elliptical/Bike/Row/or Swim Steady Pace/Tempo Saturday: Jog/Run Long Slow Distance (LSD) Sunday: Recreational Activity (Cardiovascular Activity) Week 13: Monday: Run Steady Pace/Tempo Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD) Wednesday: Recreational Activity (Cardiovascular Activity) Thursday: Jog/Run Intermittent Pace/Tempo Friday: Elliptical/Bike/Row/or Swim Steady Pace/Tempo Saturday: Jog/Run Long Slow Distance (LSD) Sunday: Recreational Activity (Cardiovascular Activity)

Wee k/ Day 11/1 11/2 11/3 11/4

Target Range

Target HR

Bout Ratio

Goal Time

75-85% 55-85% >60% 75-85%

20-30m

>30m >60m >60m >30m

11/5 11/6 11/7 12/1 12/2 12/3 12/4 12/5 12/6 12/7

75-85% 55-85% >60% 75-85% 55-85% >60% 75-85% 75-85% 60-85% >60%

20-30m

13/1 13/2 13/3 13/4 13/5 13/6 13/7

75-85% 65-85% >60% 75-85% 75-85% 75-85% >60%

20-30m

5m:1½m

20-30m

5m:1½m 20-30m

5m:1½m 20-30m

>30m >60m >60m >30m >60m >60m >30m >30m >60m >60m >30m >60m >60m >30m >30m >60m >60m


Week 14:

Wee k/ Day 14/1

75-85%

14/2

55-85%

>60m

14/3

>60%

>60m

14/4

75-85%

5m:1m

>30m

Thursday: Jog/Run Intermittent Pace/Tempo

14/5

75-85%

20-30m

>30m

Friday: Elliptical/Bike/Row/or Swim Steady Pace/Tempo

14/6

55-85%

>60m

Saturday: Jog/Run Long Slow Distance (LSD)

14/7

>60%

>60m

15/1

75-85%

Monday: Run Steady Pace/Tempo Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD) Wednesday: Recreational Activity (Cardiovascular Activity)

Sunday: Recreational Activity (Cardiovascular Activity)

Target Range

Target HR

Bout Ratios

Goal Time

20-30m

>30m

20-30m

>30m

15/2

55-85%

>60m

Week 15:

15/3

>60%

>60m

Monday: Run Steady Pace/Tempo

15/4

75-85%

5m:1m

>30m

Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance (LSD)

15/5

75-85%

20-30m

>30m

15/6

55-85%

>60m

Wednesday: Recreational Activity (Cardiovascular Activity)

15/7

>60%

>60m

Thursday: Jog/Run Intermittent Pace/Tempo Friday: Elliptical/Bike/Row/or Swim Steady Pace/Tempo Saturday: Jog/Run Long Slow Distance (LSD) Sunday: Recreational Activity (Cardiovascular Activity)


Weeks 16-20 Week 16: Monday: Run Interval or High/Low Training

Week /Day

Target Range

Target HR

Bout Ratio

16/1

90-100%

30s:1:30m

16/2

75-85%

20-30m

16/3

90-100%

30s:1m

16/4

55-85%

Thursday: Jog/Run Long Slow Distance (LSD)

16/5

90-100%

30s:30s

Friday: Elliptical/Bike/Row/or Swim Interval or High/Low Training

16/6

75-85%

20-30m

16/7

>60%

17/1

90-100%

30s:1:30m

17/2

75-85%

20-30m

Sunday: Recreational Activity (Cardiovascular Activity)

17/3

90-100%

30s:1m

Week 17:

17/4

55-85%

Monday: Run Interval or High/Low Training

17/5

90-100%

30s:30s

17/6

75-85%

20-30m

17/7

>60%

18/1

90-100%

1m:3m

Wednesday: Run Interval or High/Low Training

18/2

75-85%

20-30m

Thursday: Jog/Run Long Slow Distance (LSD)

18/3

90-100%

1m:2m

18/4

55-85%

18/5

90-100%

1m:1m

18/6

75-85%

20-30m

18/7

>60%

Tuesday: Elliptical/Bike/Row/or Swim Steady Pace/ Tempo Wednesday: Run Interval or High/Low Training

Saturday: Run Steady Pace/Tempo

Tuesday: Elliptical/Bike/Row/or Swim Steady Pace/ Tempo

Friday: Elliptical/Bike/Row/or Swim Interval or High/Low Training Saturday: Run Steady Pace/Tempo Sunday: Recreational Activity (Cardiovascular Activity) Week 18: Monday: Run Interval or High/Low Training Tuesday: Elliptical/Bike/Row/or Swim Steady Pace/Tempo Wednesday: Run Interval or High/Low Training Thursday: Jog/Run Long Slow Distance (LSD)

Friday: Elliptical/Bike/Row/or Swim Interval or High/Low Training Saturday: Run Steady Pace/Tempo

Goal Time

Total # of Bouts 10

>30m 12 >60m 15 >30m >60m 10 >30m 12 >60m 15 >30m >60m 10 >30m 12 >60m 15 >30m >60m


Week 19: Monday: Run Interval or High/Low Training

Week /Day

Target Range

Target HR

Bout Ratio

19/1

90-100%

2m:6m

19/2

75-85%

20-30m

19/3

90-100%

2m:4m

19/4

55-85%

Thursday: Jog/Run Long Slow Distance (LSD)

19/5

90-100%

2m:2m

Friday: Elliptical/Bike/Row/or Swim Interval or High/Low Training

19/6

75-85%

20-30m

19/7

>60%

20/1

90-100%

3m:9m

Tuesday: Elliptical/Bike/Row/or Swim Steady Pace/ Tempo Wednesday: Run Interval or High/Low Training

Saturday: Run Steady Pace/Tempo

75-85%

20-30m

20/3

90-100%

3m:6m

Week 20:

20/4

55-85%

Monday: Run Interval or High/Low Training

20/5

90-100%

3m:3m

20/6

75-85%

20-30m

20/7

>60%

Thursday: Jog/Run Long Slow Distance (LSD) Friday: Elliptical/Bike/Row/or Swim Interval or High/Low Training Saturday: Run Steady Pace/Tempo Sunday: Recreational Activity (Cardiovascular Activity)

>30m 12

15 >30m >60m

20/2

Wednesday: Run Interval or High/Low Training

Total # of Bouts 10

>60m

Sunday: Recreational Activity (Cardiovascular Activity)

Tuesday: Elliptical/Bike/Row/or Swim Steady Pace/ Tempo

Goal Time

10 >30m 12 >60m 15 >30m >60m


Progressive Steps

I

II

Type

Intensity

>10 % Slower than usuall training pace. If heart rate increases beyond the specific training zone, the sesLSD - Long sion is over.

Slow Distance

Duration

Frequency

Goals

Specificity for clients

Misc.

Must last be- To prevent over- To increase ex- For clients who tween 30 training, no ercise duration want to burn fat minutes and 2 more than 2 at a lower in- and not carbohyhours. times per week. tensity than drates. normal. Main goals include improvements in the anaerobic threshold, development of endurance in supporting muscluature, and fat utilization with the corresponding glycogen sparing.

Using HRR 3 to 5 Minute method, pace work bouts, folshould be at lowed by 30 to goal specific 90 secound acrange between tive rest period. 50% & 85% Active rest period HRR for cardi- is used to preorespirotory vent blood poolimprovements. ing in the legs. Clients whom Bouts should Pace/ are beginners continue until Tempo In- should start pace can no longtermittent with either LSD er be maintained. Training or at Bouts should be the Lower HRR <85%, but not pace. Known past. Rest peririsk factors or ods should be disease may >50% but not need to start under. at even lower lntensities, such as 40% of HRR.

RecommendaImprove Clients who can tions are to pernot tolerate an VO2Max form no more (Cardiorespira intensity at their than 2 times per tory endur- lactate threshold week. for very long. ance) Overtime a client can increase from PTI to PTS. Because of the intensity and short duration carbohydrate utilization is increased and fat utilization is limited. This type of training may not be recommended for those whome have diabetes or cardiovascular conditions. (Be Cautious when implementing)

Clients with orthopedic, cardiovascular, or other conditions may not be able to run. Increasing the incline instead of the speed may be a better option. (Use with caution)


Progressive Steps

III

IV

Type

Pace/ Tempo Steady

Interval or High/Low Training

Intensity

Duration

Frequency

Goals

Specificity for clients

Using HRR 1 bout of exercise Recommen- Improve method, inten- lasting 20 - 30 dations are VO2Max sity should be minutes, sustained to perform (Cardiorespira sustained at a at the desirable no more tory endurdesired pace. pace. Progression of than 2 times ance) 50% - 85% HRR PSD is a decrease in per week. duration and increase in intensity.

Experienced Clients wishing to increase carbohydrate utilization. Because of being <30 minutes fat utilzation is limited. This type of intensity may not be recommended for those whom have diabetes or cardiovascular conditions. (Be cautious when implementing)

Intensities can be at or above lactate threshold and VO2Max followed by a rest period of a lesser intensity. Rates can be at or up to 90-100% HRR.

Clients should use interval training only after they have established a firm aerobic base and are able to maintain exercise intensity within their HRR training zone for a period of time roughly equal to the total time that will be spend on interval training. For example, a client who is able to maintain a steady state HRR training zone for 60 minutes could perform interval training for up to 60 minutes. (exercise & rest combined.)

High Intensity intervals should last between 3-5 minutes. With an active rest period at 1:1 to 1:3 ratio. Meaning if an interval bout lasts 3 minutes the active rest period should be 3 minutes up to 9 minutes. If a ratio goes beyond 1:3 the Interval bout must be reduced. Duration is based on the ability of a client to maintain a specific HRR% for a period of time. That same duration would be the one used for the interval session. (Refer to Client Specifity Chart for example)

Recommen- With correct dations are spacing of work to perform and rest parts, no more clients can acthan 2 times complish a per week. great amount of work at higher intensities that are normally not possible with continous programs. Because of it long durating, Fat is predominantily utilized. Carbohydrates are the primary sorce of energy at the bigginning of the bout upto 90 seconds.

Misc.

Intervals Bouts can be performed on one machine, and the active rest period can be performed on another.


Progressive Steps

Type

Intensity

Duration

Frequency

Goals

Specificity for clients

Misc.

Notes Use the progression for those wanting to perform Intervals. These clients may be new to exercise, known risk factors, known disease, no prior activity within the past 3 months, and/or those that do not perform cardiovascular exercise 2 or more times a week. (Be Cautious when implementing) Also, please note according to research, stopping during active rest periods after a strenuous or high intense interval bout can cause blood pooling in the legs, increasing risks of injury.

Cardio program 1 publisher  
Read more
Read more
Similar to
Popular now
Just for you