STOP Your Cardio & Get BETTER Results

I thought about summer time being so close that it would be a very good thing to tell you to STOP doing your typical cardio and start actually getting the results you want alongside having more time in your day. So I put together a 12 Week Cardio Success Program for both beginners and advanced. Check it out:

 

Choose your exercise whether it be the outdoor hills, a treadmill, stairmaster, street running, etc.

You do NOT exceed 20 minutes-which is considered a perfect amount of time for intervals because the intensity will be very high. When you stretch out the time your intensity must be lowered. So we're lowering the time and spiking up the intensity to the max, but then you'll be achieving max results too. Speaking of max be sure to keep your high intensity interval training to 3-5 times a week max! That's it! That's all you need to do and you'll do this above and beyond your normal activities or part of your workout for improved performance.

KEEP IN MIND ===> Your goal is NOT to burn a specific amount of calories because more than double what the


machine's or your heart rate monitor read-out will say would have been used.

KEEP IN MIND ===> Your goal IS to keep your intensity as high as possible.

This will bring your cardiovascular conditioning to levels you never thought possible as well as peak your metabolic rate- essentially expending a greater number of calories while at rest (which is what you do most of the time). Short blasts of high intensity cardio snaps the trainee out of the adaptive "steady state" the body wisely seeks to conserve energy (calories) when practicing the same pace, low intensity, long duration protocol of ordinary aerobics.  Cardiovascular conditioning is achieved much sooner according to studying physicians.

When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.

The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training. Interval training mixes bouts of work and rest in timed intervals.

 

Beginner

Frequency: 3-5x per week for 4-12 weeks

Length of training session: 10-12 min.

Style of training: Intervals

Protocol: Consistent speed and changing incline.

Every 3 min. raise incline to 10-15%.

For example: The first 2 min. will be at a 0% incline and speed of at least 3.0- 3.8mph. The 3rd minute will have the incline raised to 10-15% for the entire minute.  The 4th and 5th minute will have the incline at 0% and speed stays consistent.  Continue this protocol for the remainder of the 20-30 minutes training session.

Another example: Beginning walking outdoors and then every minute on the minute(or two minutes depending on your recovery) sprint all out, as fast as you can, for 10-30 seconds. Resume walking and repeat for a total of 10-12 minutes.

 

Advanced

Workout 1: Interval Sprints (sprint is simply a relative term to having a high heart rate)

Time Involved: 15 minutes total effort (20 seconds working/ 10 seconds resting)
Machine or Method: On treadmill, stairs or outdoor streets

The working period is a all-out/non-stop sprint followed by the rest period which is a non-working rest. The rest is you actually standing in place, not moving and catching your breath for the quick 10 seconds. 10 seconds goes by very quickly and it's only to get you through the next set of 20 seconds of the all out sprint pace.

Process:
Minutes 1-4:
Warm-up @ 50% of perceived maximum sprint effort followed by:

Minutes 5-11: A total of 10 20/10 sprints
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Note: If using a treadmill simply jump off to the side while still keeping the belt going. Be very careful getting on and off.

Minutes 12-15:
Cool-down @ 50% of perceived maximum sprint effort (same as warm-up)

___________________________________________

Workout 2: Hill or Incline Intervals

Frequency: 3-5x per week

Length of training session: 20-30 min.

Style of training: Intervals

Protocol: Consistent speed and changing incline or hills.

Every 3 min. raise incline to 10-15%.

For example: The first 2 min. will be at a 0% incline and speed of at least 3.0- 10mph.

The 3rd minute will have the incline raised to 10-15% for the entire minute.  The 4th and 5thminute will have the incline at 0% and speed stays consistent.  Continue this protocol for the remainder of the 20-30 minutes training session.

Another example: Sprinting hills outdoors... I love this! Sprint up and jog down, zig zag sprinting up and down hills so that your patters resembles a “W” on the hill.

 

Final Thoughts:

If you have any questions in the meantime just let me know.

REMEMBER: Safety is first. Never do anything that makes you feel unsafe.

 

Lastly, pick one of those to practice 3 times a week, work to your absolute capacity and have fun blasting fat and getting aerobically stronger. You will experience amazing results.

Have an awesome day!