cardio training for heart health
DESCRIPTION
This program is recommended by the National Academy of Sports Medicine (NASM) for individuals who do not have experience exercising, but do not fall into the category of Obese (weighing 30+lbs over recommended weight:height). Your goal should be to clock in cardio time THREE TIMES A WEEK, following these guidelines, in addition to some beginner-level Stability Strength Training.TRANSCRIPT
Grumpy Starts: Stage 1 Cardio Training
Zone 3Heart Rate 86-95% of
HRmax
Zone 2Heart Rate 76-85% of
HRmax
This Program is ideal for relatively healthy individuals who do not exercise, live a sedentary lifestlye between, and do not wish to train for distance running.
This cardio program is meant to be performed in conjunction with Stability Training. Determine your HRmax and Zone 1 Heart Rate.It could take several weeks of training before
graduating to Stage 2 Cardio TrainingStay in this Stage until
you can be like this guy for the whole
workout 3x/week!
192*.65= 124.8
192*.75= 144
192*.76= 146Zone 2
Zone 1 HRmax* .65
HRmax* .75
HRmax* .76
Calculating Maximal Heart Rate (HRmax)
28 yr old Male/Female: 220-28=192 HRmax
Zone 1Heart Rate 65-75% of
HRmax
Relatively Healthy Body Fat Percentages
Warm-up 5-10 min
Cool-down 5-10 min
40% 35% 30% 25% 20%
15%20%25%30%35%
BMI WEIGHT STATUS
BELOW 18.5 UNDERWEIGHT
NORMAL
OVERWEIGHT
OBESE
18.5-24.9
25-29.9
30+
BMI= WEIGHT IN LBS X 703
HEIGHT IN INCHES^2
Monitor Heart Rate withMonitors on Equipment or
Fitness Watches
grumpy|�tnessLauren Modisette 3/15/15
Maintain for 30-60 min