Cardiovascular Fitness Programs

Types of Cardio Training

Continuous training

Continuous training involves activities where most energy is supplied by the aerobic system. This is the type of training you would have been doing in Phase 1 (eg, going for a 30-60min walk/run). At this stage you should be able to sustain at least 20-90 minutes of activity. Your training intensity should be 65%-80%Hrmax.

Fartlek training

This form of training involves interspersing short bursts of intense/faster work throughout a continuous activity. It is a great way of introducing more intensive work. The difference between this activity and pure continuous work is that there is a deliberate attempt to increase the intensity which causes a temporary build-up of lactic acid.

For example:

• You are completing a 20 minute run. Increase your running speed (sprint) until your heart rate reaches 90%HRmax, then slow down to a jog until it reaches 65%HRmax. Repeat this throughout the run. *These HR zones are only used for this example and can be adjusted to suit each individual.

Interval training

This form of training involves alternating periods of activity and recovery. The advantage of this form of training is that it provides greater amounts of exposure to intensive training without incurring excessive fatigue. Greater recovery will occur if you remain walking or moving throughout. This increases the body's ability to remove lactic acid from the muscles, take it back to the liver, and convert it to energy.
A good way to improve your fitness is to work on a 1:1 or 1:2 work to rest ratio.

For example:

• You are completing a 20 minute training session. After warming up, run hard for 2 minutes then walk for 2 minutes. Complete this 4 times.

or

• You are completing a 20 minute walk. Power walk to the first power pole, then walk slowly to the third, and so on.

You can decrease the rest time or increase the activity during the recovery period, as your fitness improves.

So how often should I be cardio training?

You would have already built a base so regular exercise is no concern for you. The problem can be the increase in intensity with the Fartlek and Interval training. Start by incorporating 1-2 sessions per week of high intensity and 1-2 sessions per week of Continuous training. Extra sessions can be added as you adapt but also include rest days. These will allow your body to recover and improve. They will also reduce the chance of over-training or overuse injuries (eg, plantar fasciitis, shin splints, etc).

Interval Training

Lactic Acid Tolerance and Clearance

Methods of Lactic Acid Tolerance
To get the best out of our training we need to be able to tolerate high levels of lactic acid. This will enable us to perform at higher intensities and sustain it for longer periods.

• Duration of work: 30sec to 2min
• Intensity of work: 90-95% of best time for distance
• Recovery period: 1.5-6min
• Work-recovery ratio: 1:2 to 1:3
• Repetitions: 3-12

Methods of Lactic Acid Clearance
Clearance is important because it improves the body's ability to remove the lactic acid from the muscle, transport it via the blood stream to the liver, then convert it back to energy.

• Duration of work: 5-30sec
• Intensity of work: 95+ % of best performance
• Recovery period: 15-150sec
• Work-recovery ratio: 1:3 to 1:5
• Repetitions: 5-20

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.

Health and Fitness

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10 Essential Health Tips
(The Basics to Practice Every Day)

"He who has health has hope, and he who has hope has everything." -Arabian Proverb

1. Move More
Make it a daily challenge to find ways to move your body. Climb stairs if given a choice between that and escalators or elevators. Walk your dog; chase your kids; toss balls with friends, mow the lawn. Anything that moves your limbs is not only a fitness tool, it's a stress buster. Think 'move' in small increments of time. It doesn't have to be an hour in the gym or a 45-minute aerobic dance class or tai chi or kickboxing. But that's great when you're up to it. Meanwhile, move more. Thought for the day: Cha, Cha, Cha…. Then do it!

2. Cut Fat
Avoid the obvious such as fried foods, burgers and other fatty meats (i.e. pork, bacon, ham, salami, ribs and sausage). Dairy products such as cheese, cottage cheese, milk and cream should be eaten in low fat versions. Nuts and sandwich meats, mayonnaise, margarine, butter and sauces should be eaten in limited amounts. Most are available in lower fat versions such as substitute butter, fat free cheeses and mayonnaise. Thought for the day: Lean, mean, fat-burning machine…. Then be one!

3. Quit Smoking
The jury is definitely in on this verdict. Ever since 1960 when the Surgeon General announced that smoking was harmful to your health, Americans have been reducing their use of tobacco products that kill. Just recently, we've seen a surge in smoking in adolescents and teens. Could it be the Hollywood influence? It seems the stars in every movie of late smoke cigarettes. Beware. Warn your children of the false romance or 'tough guy' stance of Hollywood smokers. Thought for the day: Give up just one cigarette…. the next one.

4. Reduce Stress
Easier said than done, stress busters come in many forms. Some techniques recommended by experts are to think positive thoughts. Spend 30 minutes a day doing something you like. (i.e.,Soak in a hot tub; walk on the beach or in a park; read a good book; visit a friend; play with your dog; listen to soothing music; watch a funny movie. Get a massage, a facial or a haircut. Meditate. Count to ten before losing your temper or getting aggravated. Avoid difficult people when possible. Thought for the day: When seeing red, think pink clouds….then float on them.

5. Protect Yourself from Pollution
If you can't live in a smog-free environment, at least avoid smoke-filled rooms, high traffic areas, breathing in highway fumes and exercising near busy thoroughfares. Exercise outside when the smog rating is low. Exercise indoors in air conditioning when air quality is good. Plant lots of shrubbery in your yard. It's a good pollution and dirt from the street deterrent. Thought for the day: 'Smoke gets in your eyes'…and your mouth, and your nose and your lungs as do pollutants….hum the tune daily.

6. Wear Your Seat Belt
Statistics show that seat belts add to longevity and help alleviate potential injuries in car crashes. Thought for the day: Buckle down and buckle up.

7. Floss Your Teeth
Recent studies make a direct connection between longevity and teeth flossing. Nobody knows exactly why. Perhaps it's because people who floss tend to be more health conscious than people who don't? Thought for the day: Floss and be your body's boss.

8. Avoid Excessive Drinking
While recent studies show a glass of wine or one drink a day (two for men) can help protect against heart disease, more than that can cause other health problems such as liver and kidney disease and cancer. Thought for the day: A jug of wine should last a long time.

9. Keep a Positive Mental Outlook
There's a definitive connection between living well and healthfully and having a cheerful outlook on life. Thought for the day: You can't be unhappy when you're smiling or singing.

10. Choose Your Parents Well
The link between genetics and health is a powerful one. But just because one or both of your parents died young in ill health doesn't mean you cannot counteract the genetic pool handed you. Thought for the day: Follow these basic tips for healthy living and you can better control your own destiny.