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.
Personal Trainer One - is the ultimate personal food, exercise,
and weight management software package. Why settle for anything less
than a fitness program with the wide variety of features you need
to meet your goals? By providing an intuitive overview of daily energy intake
and expenditure, P.T.O. grants maximum flexibility to follow the diet
and activity schedule that best suits you. Whether you're a fitness enthusiast, working to lose weight, interested in keeping accurate dietary records,
or all of the above, Personal Trainer One is for you!
Free Download
Buy Personal Trainer One
| 
