Cardio Training - Get Your Heart Rate Up!

http://www.free-online-health.com/cardiovascular-fitness-programs.htm

Sample Cardio Fitness Programs

*Always consult your Doctor before starting an exercise program!

Program 1

• Warm up and stretch for 5-10 minutes.
• Jog for 100m, walk for 200m.
• Repeat 5 times.
• Always complete a warm down before finishing the session.

Program 2

• Choose a piece of cardiovascular equipment (eg, Bike, Rower, etc.)
• Warm up and stretch for 5-10 minutes.
• Complete 2 minutes at 85%, then 2 minutes at 60%.
• Repeat 4 times.
• Increase the high intensity section and keep the low intensity section the same as it becomes easier.
• Always complete a warm down before finishing the session.

Program 3

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 4 times: 1 minute at 90%, 2 minutes at 60%.
• Increase the high intensity section and keep the low intensity section the same as it becomes easier.
• Always complete a warm down before finishing the session.

Program 4

Indoor Cardio Circuit:

• Warm up and stretch for 5-10 minutes.
• Choose 3 pieces of Cardio equipment (eg, Bike, Treadmill, Rower).
• Complete 2 circuits of the machines spending 5 minutes on each machine, each time. (eg. 5min on bike, then treadmill, then rower, at the first intensity. Then go through again at the second intensity).
• Spend first circuit at 60%-70% HRmax.
• Spend second circuit at 70%-80% HRmax.
• Always complete a warm down before finishing the session.

Cardio Programs For the Fit Only

Program 1

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 4 minute at 90%, 2 minutes at 60%.
• Always complete a warm down before finishing the session.

Program 2

Indoor Cardio Circuit:

• Warm up and stretch for 5-10 minutes.
• Choose 3-4 pieces of Cardio equipment (eg, Stepper, Bike, Treadmill, Rower).
• Complete 3 circuits of the machines spending 5 minutes on each machine, each time (eg. 5min on bike, then stepper, then treadmill, then rower, at the first intensity. Then go through again at the next intensity, and so on).
• Spend first circuit at 60%-70% HRmax.
• Spend second circuit at 70%-80% HRmax.
• Spend third circuit at 80%-90% HRmax.
• Always complete a warm down before finishing the session.

Program 3

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 400m at 90%, 400m at 60%.
• Always complete a warm down before finishing the session.

Program 4

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: 2min at 85%, 2min at 75%.
• Walk for 10 minutes.
• Complete intervals again.
• Always complete a warm down before finishing the session.

Program 5

• Warm up and stretch for 5-10 minutes.
• Complete the following intervals 5 times: Sprint 400m then jog until heart rate reaches 70% HRmax.
• After the 5 intervals, walk for 5 minutes.
• Repeat intervals.
• Always complete a warm down before finishing the session.