Best Training Practices: Cardio Blast

Best Training Practices: Cardio Blast

With the winters around Cortland keeping people inside and away from their typical afternoon strolls, the gym is the perfect outlet.  The Fitness Gap alone has over 20 pieces of cardiovascular equipment sure to fulfill that need to stretch your legs and stay warm in the process.  Below is a 4 week cardio plan that will shake up your redundant 3-5 mile walk/run 3 times a week and give you that fat burning edge you’ve been hoping for.

(Note: levels are guidelines for intensity, if you are more seasoned, then adjust accordingly.)

Day 1

Treadmill

  • 5min at level 3
  • 3min at level 3.3
  • 5min at level 4.5
  • 5min at level 5
  • 5min at level 5 with incline of 3
  • 5min at level 5 with incline of 6
  • 5min at level 6 with incline of 3
  • 5min at level 6.5 (zero incline)
  • 5min at level 5
  • 5min at level 4.5
  • 5min at level 3.3
  • 2min at level 3

Day 3

  • Stairmaster
  • 5min at level 2
  • 3min at level 3
  • 10min at level 4
  • 10min at level 5
  • 10min at level 6
  • 10min at level 5
  • 7min at level 4
  • 5min at level 3

Day 5

Stationary Bike

  • 5min warm-up
  • 10min-Increase resistance to maintain a speed of 20mph
  • 10min- Increase resistance to maintain a speed of 22mph
  • 10min- Increase resistance to maintain a speed of 24mph
  • 10min- Increase resistance to maintain a speed of 22mph
  • 10min-Increase resistance to maintain a speed of 20mph
  • 5min cool-down

Day 7 – Repeat day 1, increase each level by .2-.5

Day 10 – Repeat day 3, add 2 minutes to each level except warm-up and cool down

Day 13 – Repeat day 5, increase speed by .2-.5 except warm-up and cool down

Day 16 – Repeat day 7, increase each level by .2-.5

Day 19 – Repeat day 10, add 2 minutes to each level except warm-up and cool down

Day 22 – Repeat day 13, increase speed by .2-.5 except warm-up and cool down

Day 24 – Repeat day 16, increase each level by .2-.5

Day 26 – Repeat day 19, add 2 minutes to each level except warm-up and cool down

Day 28 – Repeat day 22, increase speed by .2-.5 except warm-up and cool down

One thing you may have noticed is that there is no elliptical listed as cardio equipment of choice.  The reason for that is, this plan is designed to help you lose weight, shed fat and increase your cardiovascular strength not waste 30 minutes bopping up and down pretending to workout.