cardio program 1 publisher
DESCRIPTION
ÂTRANSCRIPT
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 ex-ercise 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 im-
portant 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 according-
ly. 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 1
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.
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.
Week
/Day
Target
Range
Target
HR
Goal
Time
1/1 50-75% >30
minutes
1/2 <75% >30m
1/3 >50% >60m
1/4 <75% >30m
1/5 50-75% >30m
1/6 <75% >60m
1/7 <50% 0
2/1 50-75% >30m
2/2 <75% >30m
2/3 >50% >60m
2/4 <75% >30m
2/5 50-75% >30m
2/6 <75% >60m
2/7 <50% 0
Week 3:
Monday: Walk/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: Walk/Jog/Run Long Slow Distance (LSD)
Saturday: Recreational Activity (Cardiovascular Activity)
Sunday: Active Recovery = Do not rest completely! Perform yoga, tai Chi,
message, etc.
Week 4:
Monday: Walk/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: Walk/Jog/Run Long Slow Distance (LSD)
Saturday: Recreational Activity (Cardiovascular Activity)
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.
Week
/Day
Target
Range
Target
HR
Goal
Time
3/1 60-80% >45m
3/2 <80% >30m
3/3 >60% >60m
3/4 <80% >30m
3/5 60-80% >45m
3/6 >60% >60m
3/7 <50% 0
4/1 70-80% >30m
4/2 <80% >30m
4/3 >60% >60m
4/4 <80% >30m
4/5 70-80% >30m
4/6 <60% >60m
4/7 <50% 0
5/1 70-80% >45m
5/2 <80% >30m
5/3 >60% >60m
5/4 <80% >30m
5/5 70-80% >45m
5/6 >60% >60m
5/7 <50% 0
Weeks 5/6-10
Week 6:
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)
Week 7:
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)
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)
Week
/Day
Target
Range
Target
HR
Bout
Ratio
Goal
Time
6/1 75-85% 3m:30s >30m
6/2 55-85% >45m
6/3 >60% >60m
6/4 75-85% 3m:30s >30m
6/5 >60% >60m
6/6 55-85% >45m
6/7 >60% >60m
7/1 75-85% 3m:30s >45m
7/2 55-85% >45m
7/3 >60% >60m
7/4 75-85% 3m:30s >45m
7/5 >60% >60m
7/6 60-85% >45m
7/7 >60% >60m
8/1 75-85% 3½m:1m >30m
8/2 65-85% >60m
8/3 >60% >60m
8/4 75-85% 3½m:1m >30m
8/5 >60% >60m
8/6 75-85% >60m
8/7 >60% >60m
Week 9:
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)
Week 10:
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)
Week
/Day
Target
Range
Target
HR
Bout Ra-
tio
Goal
Time
9/1 75-85% 4m:1½m >45m
9/2 65-85% >45m
9/3 >60% >60m
9/4 75-85% 4m:1½m >45m
9/5 >60% >60m
9/6 65-85% >45m
9/7 >60% >60m
10/1 75-85% 4½m:2m >30m
10/2 65-85% >60m
10/3 >60% >60m
10/4 75-85% 4½m:2m >30m
10/5 >60% >60m
10/6 65-85% >60m
10/7 >60% >60m
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
Target
Range
Tar-
get
HR
Bout
Ratio
Goal
Time
11/1 75-85% 20-30m >30m
11/2 55-85% >60m
11/3 >60% >60m
11/4 75-85% 5m:1½m >30m
11/5 75-85% 20-30m >30m
11/6 55-85% >60m
11/7 >60% >60m
12/1 75-85% 20-30m >30m
12/2 55-85% >60m
12/3 >60% >60m
12/4 75-85% 5m:1½m >30m
12/5 75-85% 20-30m >30m
12/6 60-85% >60m
12/7 >60% >60m
13/1 75-85% 20-30m >30m
13/2 65-85% >60m
13/3 >60% >60m
13/4 75-85% 5m:1½m >30m
13/5 75-85% 20-30m >30m
13/6 75-85% >60m
13/7 >60% >60m
Week 14:
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 15:
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
Target
Range
Tar-
get
HR
Bout
Ratios
Goal
Time
14/1 75-85% 20-30m >30m
14/2 55-85% >60m
14/3 >60% >60m
14/4 75-85% 5m:1m >30m
14/5 75-85% 20-30m >30m
14/6 55-85% >60m
14/7 >60% >60m
15/1 75-85% 20-30m >30m
15/2 55-85% >60m
15/3 >60% >60m
15/4 75-85% 5m:1m >30m
15/5 75-85% 20-30m >30m
15/6 55-85% >60m
15/7 >60% >60m
Weeks 16-20
Week 16:
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
Sunday: Recreational Activity (Cardiovascular Activity)
Week 17:
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
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
Week
/Day
Target
Range
Target
HR
Bout Ratio Goal
Time
Total #
of
Bouts
16/1 90-100% 30s:1:30m 10
16/2 75-85% 20-30m >30m
16/3 90-100% 30s:1m 12
16/4 55-85% >60m
16/5 90-100% 30s:30s 15
16/6 75-85% 20-30m >30m
16/7 >60% >60m
17/1 90-100% 30s:1:30m 10
17/2 75-85% 20-30m >30m
17/3 90-100% 30s:1m 12
17/4 55-85% >60m
17/5 90-100% 30s:30s 15
17/6 75-85% 20-30m >30m
17/7 >60% >60m
18/1 90-100% 1m:3m 10
18/2 75-85% 20-30m >30m
18/3 90-100% 1m:2m 12
18/4 55-85% >60m
18/5 90-100% 1m:1m 15
18/6 75-85% 20-30m >30m
18/7 >60% >60m
Week 19:
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
Sunday: Recreational Activity (Cardiovascular Activity)
Week 20:
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
Sunday: Recreational Activity (Cardiovascular Activity)
Week
/Day
Target
Range
Target
HR
Bout
Ratio
Goal
Time
Total #
of
Bouts
19/1 90-100% 2m:6m 10
19/2 75-85% 20-30m >30m
19/3 90-100% 2m:4m 12
19/4 55-85% >60m
19/5 90-100% 2m:2m 15
19/6 75-85% 20-30m >30m
19/7 >60% >60m
20/1 90-100% 3m:9m 10
20/2 75-85% 20-30m >30m
20/3 90-100% 3m:6m 12
20/4 55-85% >60m
20/5 90-100% 3m:3m 15
20/6 75-85% 20-30m >30m
20/7 >60% >60m
Progressive Steps
Type Intensity Duration Frequency Goals Specificity for
clients Misc.
I LSD - Long Slow Dis-
tance
>10 % Slower than usuall
training pace. If heart rate
increases be-yond the spe-cific training
zone, the ses-sion is over.
Must last be-tween 30
minutes and 2 hours.
To prevent over-training, no more than 2
times per week.
To increase ex-ercise duration at a lower in-tensity than
normal. Main goals include
improvements in the anaero-bic threshold,
development of endurance in
supporting muscluature,
and fat utiliza-tion with the
corresponding glycogen spar-
ing.
For clients who want to burn fat and not carbohy-
drates.
II Pace/
Tempo In-termittent
Using HRR method, pace should be at goal specific
range between 50% & 85%
HRR for cardi-orespirotory
improvements. Clients whom are beginners should start
with either LSD Training or at
the Lower HRR pace. Known risk factors or disease may need to start at even lower
lntensities, such as 40% of
HRR.
3 to 5 Minute work bouts, fol-lowed by 30 to 90 secound ac-tive rest period.
Active rest period is used to pre-
vent blood pool-ing in the legs. Bouts should continue until
pace can no long-er be maintained. Bouts should be <85%, but not past. Rest peri-ods should be >50% but not
under.
Recommenda-tions are to per-form no more
than 2 times per week.
Improve
VO2Max (Cardiorespira
tory endur-ance)
Clients who can not tolerate an
intensity at their lactate threshold
for very long. Overtime a client can increase from
PTI to PTS. Be-cause of the in-
tensity and short duration carbohy-drate utilization is increased and fat utilization is lim-ited. This type of training may not
be recommended for those whome have diabetes or
cardiovascular conditions. (Be Cautious when implementing)
Clients with orthopedic, cardiovascu-lar, or other conditions may not be able to run. Increasing the incline instead of the speed may be a better op-tion. (Use
with caution)
Progressive
Steps Type Intensity Duration Frequency Goals Specificity for clients Misc.
III Pace/
Tempo Steady
Using HRR method, inten-sity should be sustained at a desired pace. 50% - 85% HRR
1 bout of exercise lasting 20 - 30 minutes, sustained at the desirable pace. Progression of PSD is a decrease in duration and in-crease in intensity.
Recommen-dations are to perform no more than 2 times per week.
Improve
VO2Max (Cardiorespiratory endur-ance)
Experienced Clients wishing to increase car-bohydrate utilization. Because of being <30 minutes fat utilzation is limited. This type of in-tensity may not be rec-ommended for those whom have diabetes or cardiovascular condi-tions. (Be cautious when implementing)
IV Interval or High/Low Training
Intensities can be at or above lactate thresh-old and VO2Max fol-lowed by a rest period of a lesser inten-sity. Rates can be at or up to 90-100% HRR.
High Intensity inter-vals should last be-tween 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 inter-val session. (Refer to Client Specifity Chart for example)
Recommen-dations are to perform no more than 2 times per week.
With correct spacing of work and rest parts, clients can ac-complish a great amount of work at high-er intensities that are nor-mally not possi-ble with con-tinous pro-grams. Because of it long du-rating, Fat is predominantily utilized. Carbo-hydrates are the primary sorce of energy at the big-ginning of the bout upto 90 seconds.
Clients should use inter-val 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 train-ing. For example, a cli-ent who is able to main-tain a steady state HRR training zone for 60 minutes could perform interval training for up to 60 minutes. (exercise & rest combined.)
Intervals Bouts can be per-formed on one ma-chine, and the active rest pe-riod can be per-formed on an-other.
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.