Date post: | 23-Dec-2015 |
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Upload: | laurenmodisette |
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Grumpy Starts: Stage 1 Cardio Training
Zone 3Heart Rate 86-95% of
HRmax
Zone 2Heart Rate 76-85% of
HRmax
This Program is ideal for relatively healthy individuals who do not exercise, live a sedentary lifestlye between, and do not wish to train for distance running.
This cardio program is meant to be performed in conjunction with Stability Training. Determine your HRmax and Zone 1 Heart Rate.It could take several weeks of training before
graduating to Stage 2 Cardio TrainingStay in this Stage until
you can be like this guy for the whole
workout 3x/week!
192*.65= 124.8
192*.75= 144
192*.76= 146Zone 2
Zone 1 HRmax* .65
HRmax* .75
HRmax* .76
Calculating Maximal Heart Rate (HRmax)
28 yr old Male/Female: 220-28=192 HRmax
Zone 1Heart Rate 65-75% of
HRmax
Relatively Healthy Body Fat Percentages
Warm-up 5-10 min
Cool-down 5-10 min
40% 35% 30% 25% 20%
15%20%25%30%35%
BMI WEIGHT STATUS
BELOW 18.5 UNDERWEIGHT
NORMAL
OVERWEIGHT
OBESE
18.5-24.9
25-29.9
30+
BMI= WEIGHT IN LBS X 703
HEIGHT IN INCHES^2
Monitor Heart Rate withMonitors on Equipment or
Fitness Watches
grumpy|�tnessLauren Modisette 3/15/15
Maintain for 30-60 min