Cardio Training:

Warm up:

• Rowing 10 minutes at 50-60% Max heart rate= 98-118bpm

Stretches: Must be dynamic to keep body warm: 

• Circle the arms forward
• Circle the arms backward
• Swing arms across chest
• Trunk rotation
• Hip rotations (circular both ways)
• Sumo squat walks
• Lunges
• Open the gate
• Close the gate
• Shoo the chickens (touch toes while walking keeping foot flat on the floor sweeping arms through each time)

Cardio session:

To help achieve both Weight loss and increase Aerobic fitness through Cardiovascular training, Interval Training will be used to help keep the client in between the weight management training zone of 60-70% Maximal heart rate and the aerobic training zone of 70-80% of maximal heart rate. 

Treadmill- Start at a comfortable speed keeping you in 50-60% maximal heart rate. 

20 minutes total:

Intensity/Speed	Duration
Moderate pace= Able to maintain for 5 minutes 50-60% max HR	5 minutes
Increase 60-70% max HR	30 seconds
50-60%	1 minutes
70-80%	30 seconds
50-60%	1 minute
60-70%	30 seconds
50-60%	1 minute
70-80%	30 seconds
Walk 40-50%	3 minute (Rest period)
70-80%	30 seconds
50-60%	1 minute
60-70%	30 seconds
40-50%	5 minutes cool down slowly decreasing

 

Cool down:

Cool down as stated above is 5 minutes at 40-50% of maximal heart rate 78bpm approx

Followed by stretches:

Static stretches holding each for 30 seconds each

• Hold arm horizontally across chest (left)
• Hold arm horizontally across chest (right)
• Straight leg toe touches
• Lunges
• One leg bent one leg straight lean back onto bent leg
• Side lunges
• Any additional stretches required add bellow: