| Cardiovascular, or
aerobic, exercise is any exercise that engages a large amount
of muscle mass at a sub-maximal intensity for an extended
period of time (usually 20-60 minutes).
For optimal results and an efficient use of
your exercise time, it is crucial that you exercise at the
proper intensity during your cardiovascular workouts. One
method for determining proper exercise intensity is to monitor
your heart rate and to keep that heart rate within a specified
zone, or range.
At Health Unlimited, we design
cardiovascular exercise programs based on 3 different levels
of intensity. These levels of exercise are prescribed based on
your primary goals. These levels are outlined below:
Level 1 – Recovery
- Long duration, easy intensity, 30-60
minutes, approx. 60-70% MaxHR
Level 2 – Endurance
- Moderate duration, moderate intensity,
30-45 minutes, approx. 70-80% MaxHR
Level 3 – Cardio
Fitness
- Short duration, high intensity, 15-30
minutes, approx. 80-90% maxHR
It is important that you incorporate a
mixture of these levels in your workouts to avoid
over-training and to maximize results.
|
Goal |
Level 1 |
Level 2 |
Level 3 |
|
General Fitness |
1x
/ wk |
1-2x / wk |
1x
/ wk |
|
Endurance |
1x
/ wk |
2-3x / wk |
1x
/ wk |
|
Cardio Fitness / Performance |
1-2x / wk |
1x
/ wk |
1-2x / wk |
Enter your age below to calculate your
training zones.
|
