There are three major components to any good cardiorespiratory program, warm up workout, and cool down.
The warm up:
- Consisting of dynamic stretching and light aerobic activity, to engage the muscles that will be used and increase muscle blood flow and intra joint fluid levels (which will help reduce injury) prior to exercise.
- The warm up will be 5-10 minutes depending on the cardiorespiratory activity that is being initiated. If the individual feels that they need 10 minutes to warm up instead of 5, that is completely fine! Personal preference and type of activity determine the length of the warm up.
The work out:
- Depending on the fitness level of the individual, workouts may vary. For example, a beginner will focus on a workout that will start off at a fairly light level of exertion. Through progression, the beginner will eventually work towards a pace that generates a moderate level of exertion. These workouts can be completed 3 times a week for 15-25 minutes.
– Example Exercises: 15-25 minutes on the treadmill at 3.0 miles per hour (MPH). Eventually increase MPH as experience is increased. - For an intermediate fitness level, during the initial weeks of exercise they will focus on a workout that feels somewhat hard. For example, jogging on the treadmill at a light pace for 20-25 minutes, 3-4 days per week. As the intermediate fitness level progresses, the exertion level, days of exercise per week and overall exercise times can increase. Increases should not be extreme! For example, if an intermediate athlete was jogging for 25 minutes, 3 days a week, when they progress they can jog for 30 minutes, 4 days a week.
–Example Exercises: 20-25 minutes on the treadmill at 3.5-4.0 MPH.
Eventually increase MPH as experience increases. - Established fitness level individuals will focus on a workout that feels hard for 30-40 minutes, 3-5 days per week.
–Example Exercises: 30-40 minutes on the treadmill at 4.5-5.0 MPH.
The Cool Down:
- This component of a cardiovascular training program is initiated to bring the heart rate back down to near-resting levels. Furthermore, it aids in lactic acid relief and can possibly help reduce soreness.
- The cool down process should take about 4-5 minutes. Following a cardiorespiratory workout, the exerciser should not just stop exercising fully. They should go down to a very light level for 4-5 minutes. Following the cool down, static stretches should be initiated in the worked muscles.
Frequency
- This cardiovascular training program can be completed 3-4 times per week, depending on training.
Intensity
- This sample cardiovascular program explains different intensities for different training levels.
Type
- This is a sample of a cardiovascular training program
Time
- Exercises should be completed for at least 20 minutes, to see gains, and can be done for longer with more training.
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