Cardio-Respiratory Training Programme

20-30 Minutes of Interval Training

Here’s how you do it:

Instead of using a preloaded programme on the cycle, treadmill, stepping or rowing machine, you can put your own interval programmes together. The variables to use to increase intensity are speed of movement or cadence and resistance or incline.

Below are examples of two running programmes on the treadmill that you can use. Using the bicycle instead, you can increase the resistance by cycling at the higher levels or you can speed everything up by means of cycling at a high cadence. With the stepping machine you can follow the same idea. It is advisable that for now you only use speed or resistance (one of the two) as tools to make the exercise a bit harder. Don’t try both at the same time – the movement will slow down and be very difficult to do, which defeats the purpose.

Your heart rate during these exercises needs to vary between 70-80% of your predicted maximum heart rate.

The way you determine your predicted maximum heart rate is as follows:

Predicted Maximum Heart Rate - 220 – your Age
70% of Max Heart Rate = 220 – (your age) x 70% = lower limit

80% of Max Heart Rate = 220 – (your age) x 80% = upper limit
eg: Let’s say you are 30 years old:
70% of Max Heart Rate = 220 – (30) x 70% = 133 beats per minute
80% of Max Heart Rate = 220 – (your age) x 80% = 152 beats per minute.

This type of training will take a lot of energy, but you will definitely reap the benefits. The speeds and inclines in these programmes are guidelines, so adjust them to your fitness level. For the best result with regards to fat loss, try not to eat carbohydrates for up to two hours after training! Have a lot of fun, sweat it out and we "upgrade" in 14 days!

Cardio Programme Options

A: Treadmill

B: Treadmill

ROWING

Play with speed / resistance / hard pulls & soft pulls with times/counts – 10-20 minutes.

CYCLING

Play with resistance / speed or cadence at set resistance – 10-20 minutes.