cardio program 1 publisher

Cardio

Cardio: Part 1: Weight management

Index

. 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.

http://brunnerathleticd.com/self-myofacial-release

http://brunnerathleticd.com/flexibility

http://brunnerathleticd.com/flexibility

http://brunnerathleticd.com/fitness-calculators


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


Thursday: Elliptical/Bike/Row/or Swim

Friday: Walk/Jog Long Slow Distance (LSD)


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)


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

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



message, etc.

Week 4:

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




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



message, etc.

Week 5:

Monday: Jog/Run Long Slow Distance (LSD)




Friday: Jog/Run Long Slow Distance (LSD)


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



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:








Week 8:








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:








Week 10:








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




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



Week 12:








Week 13:








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:


Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance

(LSD)






Week 15:


Tuesday: Elliptical/Bike/Row/or Swim Long Slow Distance

(LSD)






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


Week 17:



Tempo




Training



Week 18:


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



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


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:



Tempo




Training



Week 20:



Tempo



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



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.

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