{"id":66,"date":"2013-03-10T13:15:35","date_gmt":"2013-03-10T20:15:35","guid":{"rendered":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/?page_id=66"},"modified":"2013-03-12T12:51:00","modified_gmt":"2013-03-12T19:51:00","slug":"cardiorespiratory-training-workout-beginner","status":"publish","type":"page","link":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/sample-programs\/cardiorespiratory-training-workout-beginner\/","title":{"rendered":"Sample Cardiorespiratory Training Workout"},"content":{"rendered":"

These are SAMPLE workouts and should only be used for informational purposes. Workouts should not be attempted without professional explanation and supervision.<\/p>\n

For an intermediate fitness level, first 2 weeks:<\/strong><\/span><\/p>\n\n\n\n\n
Warm Up<\/b><\/td>\nWorkout <\/b><\/td>\nCool Down<\/b><\/td>\n<\/tr>\n
Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout.<\/a><\/td>\nRPE 13-14 (Somewhat Hard) for 20-25 minutes (3-4 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer.<\/td>\nEasy walking pace for 10 minutes to allow heart rate to decrease. Followed by the Static Stretching Workout.<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Progression during the 3rd and 4th week:<\/strong><\/span><\/p>\n\n\n\n\n
Warm Up<\/b><\/td>\nWorkout <\/b><\/td>\nCool Down<\/b><\/td>\n<\/tr>\n
Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout.<\/a><\/td>\nRPE 13-15 (Somewhat Hard to Hard) for 25-30 minutes (3-5 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer.<\/td>\nEasy walking pace for 10 minutes as heart rate decreases. Followed by the Static Stretching Workout.<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

 <\/p>\n

Progression during the 5th and 6th week:<\/strong><\/span><\/p>\n\n\n\n\n
Warm Up<\/b><\/td>\nWorkout <\/b><\/td>\nCool Down<\/b><\/td>\n<\/tr>\n
Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the Dynamic Stretching Workout.<\/a><\/td>\nRPE 14-15 (Hard) for 30 minutes (3-5 days a week) either on treadmill, stationary bike, stair stepper or elliptical trainer.<\/td>\nEasy walking pace for 10 minutes as heart rate decreases. Followed by the Static Stretching Workout.<\/a><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n","protected":false},"excerpt":{"rendered":"

These are SAMPLE workouts and should only be used for informational purposes. Workouts should not be attempted without professional explanation and supervision. For an intermediate fitness level, first 2 weeks: Warm Up Workout Cool Down Slow walking pace increasing up to a fast paced walk where talking becomes harder for 10 minutes. Followed by the […]<\/p>\n","protected":false},"author":17747,"featured_media":0,"parent":18,"menu_order":3,"comment_status":"open","ping_status":"closed","template":"","meta":{"footnotes":""},"class_list":["post-66","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/66","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/users\/17747"}],"replies":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/comments?post=66"}],"version-history":[{"count":14,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/66\/revisions"}],"predecessor-version":[{"id":256,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/66\/revisions\/256"}],"up":[{"embeddable":true,"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/pages\/18"}],"wp:attachment":[{"href":"https:\/\/blogs.ubc.ca\/elitetrainingcenter\/wp-json\/wp\/v2\/media?parent=66"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}