BEGINNERS CARDIOVASCULAR WORKOUT PROGRESSION

Machines – Pick a machine or combine more than one for variety:

• Elliptical trainer
• Stepper
• Treadmill
• Bike

Week 1
2 times per week
Duration: 12 minutes
Intensity: 50 – 80% HR max

Week 2
2 times per week
Duration: 15 minutes
Intensity: 50 – 80% HR max

Week 3
3 times per week
Duration: 18 minutes
Intensity: 50 – 80% HR max

Week 4
3 times per week
Duration: 20 minutes
Intensity 50 – 80 % HR max

Week 5
3 – 5 times per week
Duration: 25 minutes
Intensity 50 – 80 % HR max

Keys to Success:

• Continue to add two to three minutes per week depending on goals.
• Always change workout periodically i.e. change machines, intensity, duration, etc. to prevent plateaus.
• Combine cardio with 1 to 3 days of full body strength training to promote increased metabolism, less fat, increased lean muscle and weigh loss consisting of 1 to 3 sets of 8 – 12 reps.
• Intensity, attitude, and consistency are major keys to success.