Cardiovascular Training

You may want to alternate cardio days with weight training days, but if you decide to do both on the same day, I recommend that you do cardio AFTER the resistance training.

Choose a cardiovascular activity that you enjoy. The aim is to maintain a steady heart rate for 20-30 minutes (Beginners) or less if you are very unfit. By the way, you do have your doctor's clearance to do this, right? Exercise intensity is 60-75% of Maximum Heart Rate (MHR). Intermediates exercise for 30-45 minutes at 60-75% of MHR.

Vary the mode of exercise from session to session in order to "keep your body guessing". You can even split your
cardio session by incorporating different modes of activity into one workout, as long as you do not exceed the total time allocation, e.g. 15 mins on the upright cycle followed by 15 mins on the stepper.

Maximum Heart Rate (MHR)

• Subtract your age from 220, e.g. (assuming you're 30) 220-30 = 190.
• Multiply that number by the exercise intensity, e.g. 190 x 60% (190 x 0.6) = 114, and 190 x 75% (190 x 0.75) = 143.
• During exercise maintain your heart rate between 114 and 143 beats per minute.
• Divide these figures by 6 to determine your "10-second heart rate", e.g. 114/6 = 19; 143/6 = 24, thus your heart rate range is 19 -
• 24 beats per 10 seconds.
• Determine your heart rate while exercising by feeling your pulse - try the inside of your wrist on the same side as your thumb, or
• try your neck right next to your throat.
• Count the beat for 10 seconds (count first beat as "zero").
• If the count is less than 19, you are not exercising hard enough to obtain the benefits you desire!
• If the count is above 24, you are exercising too hard and are risking injury.