Step 1: Orientation

Cardiovascular Training Guidelines

  • Warm-up properly before doing any resistance training. Begin with 5-10 minutes of a low intensity aerobic activity that elevates your heart rate by 20 to 30 beats/ min above rest. (Examples: running, cycling, walking...)
  • Static stretching - hold a gentle stretch for 20 to 30 seconds without bouncing.
  • Start slowly, at an intensity that is comfortable. Experts state that the optimal intensity to safely improve cardiovascular fitness is between 60-80% of VO2max.
  • Students who are new to exercise or are at a below average fitness level should use the first 6 weeks to adapt to physical activity. Begin with exercise bouts of 10-15 minutes, at 60-70% of Maximum Heart Rate, 3 days a week.
  • Simplified: Beginners should workout at conversational pace. Exercise at an intensity that allows you to hold a conversation. If you cannot talk to your training partner during exercise you are working too hard.
  • Increase the training intensity and duration slowly (10% every other week).
  • Drink 8 ounces of water every 20 minutes during aerobic exercise.
  • Use a fitness log to keep track of your progression.
  • Always complete a post-workout cool-down (15 minutes of light exercise or until your heart rate drops below 100 beats per minute, followed by static stretching).

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