Cardio
This works on the exact same principle as the weight lifting program: three sets of ten. Cardio works the same way, if you just come in and do the same distance and intensity every time, your body will adjust to that and then stop changing. If you want your body to change, you have to push it. You have to ask your body to do more on the next workout than you did on the last workout…that’s what makes you LEAN!!
You’ve heard me discussing three sets of 10 reps when lifting weights. I say the first set should be easy, the second a medium weight and the third set a difficult weight. Well you can do your cardio the same way to maximize fat and calorie burning!
The following would be for an elliptical machine on the manual program setting:
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Beginner |
Intermediate |
Advanced |
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Strides Per Minute: 100 |
Strides Per Minute: 140 |
Strides Per Minute: 180 |
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1st 5 Minutes: Resistance 1 |
1st 10 Minutes: Resistance 2 |
1st 10 Minutes: Resistance 2 |
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2nd 5 Minutes: Resistance 2 |
2nd 10 Minutes: Resistance 4 |
2nd 10 Minutes: Resistance 5 |
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3rd 5 Minutes: Resistance 3 |
3rd 10 Minutes: Resistance 6 |
3rd 10 Minutes: Resistance 8 |
· Follow all of these up with a 5 minute cool-down.
Sample filled out sheets for the elliptical are here, and a sample sheet for the treadmill is here. A blank copy for you to use is here.
Every time you are able to get to 10 minutes on the 3rd set, bump up the resistance for the next workout. Eventually you’ll get to a workout where you can only complete 7 or 8 minutes of the 3rd set at a given level. That’s ok, with every consecutive workout, you should try to increase your time on the new level until you reach 10 minutes again, even if it’s only 20 or 30 seconds at a time, it’s still an increase!
Nothing burns fat on the cardio equipment quite like this type of workout!!!
On the treadmills you can increase the resistance by raising the incline (not speed). You should use a finger or two so you don’t fall off the back, but you don’t want to look like you’re water skiing, that wipes out the whole purpose of the incline and is very bad for your knees!!! Keep the speed at a normal pace, i.e. 3.0 – 3.5 mph. Use the resistance setting on the bikes just like you would the ellipticals.
The idea behind this is that you should be trying to increase something every time you do your exercise! This keeps your body changing for the better every time you come in and doesn’t allow it to adapt to a given level.