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indoor cardio training
exercises
planning guideline
Indoor cardio workouts can either be done as warmup before strength training, for cooling down after training or as standalone cardio training for cardiovascular conditioning, fat burning, contest preparation or any other purpose.
warm up
length |
10 - 30 minutes |
heart rate |
50 - 80 % mhr |
resistance level |
low - medium |
frequency |
before every workout |
training type |
basic endurance |
cool down
length |
15 - 60 minutes |
heart rate |
50 - 70 % mhr |
resistance level |
low - medium |
frequency |
after every workout |
training type |
basic endurance |
endurance training
length |
30 - 90 minutes |
heart rate |
70 - 85 % mhr |
resistance level |
medium |
frequency |
2 - 4 times a week |
training type |
basic endurance |
fat burning
length |
30 - 90 minutes |
heart rate |
50 - 75 % mhr |
resistance level |
low - medium |
frequency |
2 - 4 times a week |
training type |
basic endurance |
references
Performing a circle program increases the variety and muscle coverage, especially during longer cardio workouts. A 60 minutes example could be cycling, followed by elliptical cross training, followed by rowing and finally stepping, each exercise done for 15 minutes. Exercise order and length can differ.
Drink enough water. At least one litre per training hour.
Don´t workout until you can´t breath.
Put your attention on the training. Reading, talking, watching TV besides is fine, but may keep you from performing on best levels.
Control your heart rate from time to time or even permanentely.
Have a stretching of 10 - 15 minutes after each longer training.
Consult a doctor before starting a cardio training and / or ask the trainers on site for advise.
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