Cardio Made Simple

Almost everybody recognizes the importance of cardiovascular training. You’re heart is the second most important part of your body (besides your brain) and without a healthy heart, you won’t live very long! It’s true that almost any cardio training is better than no cardio training, but what’s the best way to cardio train?
Rather than get into the nitty-gritty details of heart rate monitors and heart rate formulas, I’d just like to give you a few simple guidelines to follow. Specifically, I’ll tell you about 3 “heart rate zones,” the 3 “stages” of cardiovascular training, and how to create your own simple cardio training program.
First, you may be asking, “What type of cardio training should I be doing?”
The basic answer…Whatever you like to do! You can jog outside, ride your bike, use a machine at the gym or even go for a swim.

Now for the 3 “heart rate zones”....If you have a personal trainer and a heart rate monitor, you can get more specific, but for the average exerciser these 3 zones are all you need to know:
Zone 1 (recovery zone) – If you can have a conversation while your exercising, you’re most likely in the “recovery zone.” This zone is also known by many as the “Fat-burning zone,” but contrary to popular belief, you won’t burn more fat in this zone.
Zone 2 (anaerobic threshold, or AT zone) – This is a pace you can maintain, but it isn’t easy. At this pace you wouldn’t want to have a conversation with anybody!
Zone 3 (peak) – At this pace you’re moving just about as fast as you possibly can.

Now for the 3 “stages” of cardio training. I’m assuming that you’ll be exercising for 30 minutes non-stop, and that you’re cardio training 3 days a week. If this is too long or too much for you, or you want to do more, you can. Just make sure you consult your personal trainer and that you progress at a safe pace.
Stage 1 (Beginner) – All of your workouts should be in the “recovery zone.” Your goal is to build stamina.
Stage 2 (Intermediate) – Alternate “recovery zone” workouts with “interval” workouts. Here is an example of an interval workout:
10 minutes in the recovery zone to warm up
1 minute in the AT zone followed by 1 minute in the recovery zone. Repeat this cycle 5 or 6 times.
5-10 minutes in the recovery zone to cool down
Stage 3 (Advanced) – Do a “recovery zone” workout on Monday, an “interval” workout on Wednesday, and a “high intensity interval” on Friday. Here is an example of a high intensity interval workout:
10 minutes in the recovery zone to warm up
30 seconds in the AT zone, followed by 30 seconds in the “peak zone”, followed by 30 seconds in the AT zone, followed by 60 seconds in the recovery zone. Repeat this cycle 4 or 5 times.
5-10 minutes in the recovery zone to cool down

And always remember to stretch after every workout! Good luck!