Cardio Training: How to Do it Right

Using the table, find out the level of exercise intensity you should be working at based on your current fitness experience.

To calculate your target training rate, find your age at the base axis and then scroll up to the % appropriate. This charts the zone we would like to exercise in.

(Recommendations from the American College of Sports Medicine)

Next, you’ll need to recognise where you are on the ‘Programme Stage’.

Your required range will be based on your age and where you are based on your fitness levels, to determine the intensity of the workout.

If you now look at the graph below, you need to trace your finger along the horizontal axis, until you find the nearest point to your current age.

So for example, if I am 40 years old and am new to exercise, I would be using the 55% point to track.

So my target low number ofexercising is 99 BPM and my high number would be 126 BPM at 70% intensity rate.

So now I know, if I’m new to cardio training, I should be training at a Heart Range performance range between 99 and 126.

Once my fitness improves, I can then move onto the Improvement and Maintenance Stages, using the Maximum Heart Rate range to determine my new training zone. Hopefully this has given you a better understanding of how to maintain an effective cardio training programme and the type of things to aim for in your workouts.

Guide to a Healthy & Effective Resistance Training Programme

Resistance training (or strength training) isn’t just about building up your muscles and strength, it can also improve the way your body functions and the fitness of your heart and lungs.

There are several different factors we must consider when undertaking a structured resistance training programme:

• The number of sets • The number of repetitions (within the sets) • The type of exercise we are doing • The intensity of the workout (amount of weight used) • The frequency of the sessions • The rest periods between each set

With that said, we’re ready to fill out our Programme Card…

From the left side of the card, you can input:

• The adjustments (position of exercise i.e. inclie position) • The order of the exercises you will be partaking • The exercise name • The number of sets for this exercise • Targeted rep range for the exercise