If you are a beginner, perform the 5-minute warm-up, then do 10 minutes of cardio within your training zone at an RPE of 3. (RPE = Rating of perceived exertion). Each time you work out, increase your training time by 1-2 minutes until you reach 30-50 minutes.
So, here is the follow-up:
• Frequency: 3 times a week
• Workout Time: 30 -50 min (including warm-up and cool-down)
• Training Heart Rate zone (THR): 50-60%
• Rating of perceived exertion (RPE):3
Start with a 5-minute warm-up, then gradually build up your pace or machine resistance until you reach your training zone (50-60% MHR) or an RPE of 3 (moderate).
Maintain your intensity in this zone for 30-50 minutes, although you may vary the intensity between the lower and upper ends of the zone if you wish. Gradually reduce your pace or resistance for a 5-minute cool-down.
A rough calculation of your maximum heart rate (MHR) is 220-your age. This is only a crude estimate, but enough to suffice for most people. For example, if you are 40, this would be 220-40=180.
For more info, download Cardio For Beginners, a free ebook.
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