Steady State Cardio

Beginner

Cardio Speed
(Maintain Heart 120-130)
Resistance Time Distance
Walk Outside 2-2.5mph 20 minutes 2/3 of a mile or more Walking at home is by far the easiest and least expensive way to perform cardio. You are exposed to the weather, but just put on an extra layer and get to work! Walking the steets of your neighborhood will allow you to experiece different types of terrian, inclines and declines. As a beginner you may choose to keep the slopes to a minimum or walk at a track. Dont be afraid to walk the same flat street in your neightborhood and preform”laps” just as you would at the track. You can simply track your progress by taking the same route in your car and figuring out the distance!
Treadmill 2-2.5mph Slight incline 2-3 20 minutes 20 Minutes Step up onto the treadmill and hit Start or Go. Its that easy! Adjust the speed slowly up to your max speed, should be 2-2.5 MPH. As you get acquainted with the speed you can increase the incline to 2-3. Increase speed and resistance to maintain a 120-130 BPM heart rate.
Exercise Bike 50-70 RPM none 20 minutes 20 Minutes Sit on bike, adjust seat to proper fit, at the bottom of the stroke your leg should not be locked out or straight, there should be a slight bend. Maintain 50-70 RPM for 20 Minutes


Itermediate

Cardio Speed
(Maintain Heart 120-130)
Resistance Time Distance
Walk Outside 2.6-3.0 40 Minutes 1.5 miles or more Walking at home is by far the easiest and least expensive way to perform cardio. You are exposed to the weather, but just put on an extra layre or take a layer off! Now get to work! Walking the steets of your neighborhood will allow you to experiece different types of terrian, inclines and declines. You can simply track your progress by taking the same route in your car to figuring out the distance! Pick routes that have inclines, declines and flat areas.
Treadmill 2.6-3.0 Incline 4-6 40 Minutes 40 Minutes Step up onto the treadmill and hit Start or Go. Its that easy! Adjust the speed slowly up to your max speed, should be 2.6-3 MPH. As you get acquainted with the speed you can increase the incline to 2-3. Increase speed and resistance to maintain a 120-130 BPM heart rate.
Bike 70-90 RPM 1 to 3 40 Minutes 40 Minutes Sit on bike, adjust seat to proper fit, at the bottom of the stroke your leg should not be locked out or straight, there should be a slight bend. Maintain 70-90 RPM for 40 Minutes, as it becomes easier begin increasing resistance.
Eliptical 6-8 MPH 1 to 4 40 Minutes 40 Minutes Step on the Eliptical Machine, Grab the handles, and start making strides. Increase speed and resistance to maintain a 120-130 BPM heart rate.


Advanced

Cardio Speed
(Maintain Heart 120-130)
Resistance Time Distance
Walk Outside 3.0+/jogging 60 Minutes 3+ Miles Walking at home is by far the easiest and least expensive way to perform cardio. You are exposed to the weather, but just put on an extra layer or take a layer off! Now get to work! Walking the steets of your neighborhood will allow you to experiece different types of terrian, inclines and declines. You can simply track your progress by taking the same route in your car to figuring out the distance! Pick routes that have tons of inclines and declines.
Treadmill 3.0+ 4+ 60 Minutes 60 Minutes Step up onto the treadmill and hit Start or Go. Its that easy! Adjust the speed slowly up to your max speed, should be 3+ MPH. As you get acquainted with the speed you can increase the incline to 4+. Increase speed and resistance to maintain a 120-130 BPM heart rate.
Bike 90+RPM 4+ 60 Minutes 60 Minutes Sit on bike, adjust seat to proper fit, at the bottom of the stroke your leg should not be locked out or straight, there should be a slight bend. Maintain 90+ RPM for 60 Minutes, as it becomes easier increase resistance. Increase speed and resistance to maintain a 120-130 BPM heart rate.
Eliptical 9+ MPH 5+ 60 Minutes 60 Minutes Step on the Eliptical Machine, Grab the handles, and start making strides. Increase speed and resistance to maintain a 120-130 BPM heart rate.
Stair Mill 60 Minutes 60 Minutes Step on to the Stair Monster….Stairmill and get to stepping! Be sure to not hold your weight up with the side rails, use them for balance if need, be but not advantage. Increase speed to maintain a 120-130 BPM heart rate.