Fitness Quest Pilates Power Gym Owner's Manual page 40

PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
The training program that follows is a progressive training program for cardiovascular conditioning.
It can be used for any aerobic activity you choose. But remember, these are only guidelines.
People with medical conditions should discuss this training program with their physician.
CONDITIONING
WEEK
BASE
1
2
3
4
5
6
MOVING
WEEK
BEYOND
BASE-LEVEL
7 - 9
FITNESS
10 - 13
14 - 16
17 - 19
20 - 23
24 - 27
MAINTENANCE
WEEK
After 4-6
months
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
Smart Progression
In regard to progressing to a higher intensity level,
longer duration, or more frequent sessions, it makes
good sense to change only one of these elements at
a time. You run a higher risk of overuse injury if you
simultaneously increase more than one of these
elements. A conservative yet effective guideline is to
increase intensity or duration by no more than about
5 percent. You should adapt to this increase over a
period of a week or two, and then consider changing
one of the other variables (frequency, duration or
intensity) or further progressing the one you've
adapted to.
HOW OFTEN HOW LONG
(times per week) (minutes)
5 - 15
2 - 3
5 - 15
2 - 3
2 - 3
10 - 17
10 - 17
2 - 3
3 15 - 20
3 - 4 15 - 20
HOW OFTEN HOW LONG
(times per week) (minutes)
3 - 4 20 - 25
3 - 4 21 - 25
3 - 4 26 - 30
3 - 5
26 - 30
3 - 5
31 - 35
3 - 6 31 - 35
HOW LONG
HOW OFTEN
(minutes)
(times per week)
3 - 6 30 - 60
- - - - - - - -
HOW HARD HOW HARD
(% heart rate) (RPE)*
40 - 50 2 - 4
2 - 4
40 - 50
40 - 50 2 - 4
50 - 60 2 - 4
50 - 60 2 - 4
50 - 60 2 - 4
HOW HARD HOW HARD
(% heart rate) (RPE)*
60 - 65 3 - 4
65 - 70 4 - 5
65 - 70 4 - 5
70 - 75
4 - 5
70 - 75
4 - 5
70 - 75
4 - 5
HOW HARD HOW HARD
(% heart rate) (RPE)*
40 - 85
3 - 6
Top Aerobic Exercise
No one cardiovascular activity is better than another!
Manipulating how hard (intensity), how often (duration),
and how long (frequency) you participate in a particular
aerobic activity determines its effectiveness or lack
thereof. And of course, you have to like what you're
doing. Choose the type of aerobic activity that is right for
you by identifying one or more types of cardio exercise
that you can see yourself sticking to, and enjoying,
for the rest of your life. Often, the best aerobic exercise
will be not one, but several activities that are fun and feel
good to your body. Excellent cardiovascular activities
include, but are not limited to, walking, swimming, water
fitness, jogging, running, cross-country skiing, in-line
skating, lateral movement training (slide), cycling,
mountain biking, and step training.
- - - - - - - -
38
RPE DESCRIPTIVE RATING
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
RPE DESCRIPTIVE RATING
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
RPE DESCRIPTIVE RATING
Easy - Moderate to somewhat hard