How to setup a Cardio Program

Written by Kenneth Lee 2020-08-30

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Wake Up Call Cardio Workout Calorie Burning Warm Up Cardio for Energy

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How to Set Up a Cardio Program

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If you’re starting an exercise program, one of the first thing you’ll want to do is set up your cardio workouts. You need cardio, not just for losing weight, but for improving your overall quality of life. It makes you healthy, boosts your mood and gives you more energy..
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25 Minute Full Body Cardio Workout No Equipment With Warm-Up and Cool-Down | SELF

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Rhys and Amy take us through a 25-minute full body cardio workout. This workout consists of pop squats, leg raises to toe touches, star toe touches, push-ups, burpees, and an AMRAP burnout…
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25 Minute Full Body Cardio Workout No Equipment With Warm-Up and Cool-Down | SELF

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25 minute interval cardio workout from home

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In this short interval cardio workout Daniel Bartlett of Body Project takes you through a series of combination cardio exercises that will get your heart rate high and turn your Body into a calorie and fat burning machine..
If you are looking for a way to exercise from home in a convenient and fun way then this is a great workout for you.

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Fat Burning HIIT Cardio and Abs Workout | Alex Savva

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Cardio is an essential part of any good fitness plan. Without it, your fitness is incomplete..
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Cardio is an essential part of any good fitness plan. Without it, your fitness is incomplete. You can be big and strong, but without a healthy heart that can get you through some hard work, you won’t be as lean, or perform as well as you could..
I also think ab training is equally important. We won’t do a whole lot of abdominal exercises during lifting days, so I like to add abdominal training after I finish cardio. Throughout this trainer, Tuesdays and Thursdays will be your cardio and ab days. This schedule will not change for the entire 12 weeks..
Although there are various ways to implement cardio training into your routine, I think high-intensity interval training (HIIT) is the most effective for burning fat. Every Tuesday and Thursday, you’ll choose a cardio workout based on HIIT principles..
| Option 1: HIIT |.
You can use whatever piece of equipment you want to. I enjoy the spin bike, but you can also use the treadmill, elliptical, or even go outside..
Perform 30 seconds of work followed by 30 seconds of rest for 12 sets, or 60 seconds of work followed by 60 seconds of rest for 6 sets. Add one interval each week, but the workout shouldn’t last more than 20 minutes..
| Option 2: Tabata |.
Tabata training is simple. To do it, perform 20 seconds of work at 90-100 percent effort, and follow it with 10 seconds of rest. Do this for 8 sets, or a total of four minutes..
The key to Tabata training is that you’re working as hard as you can for the entire 20 seconds. If you don’t go all-out, you won’t see the cardiovascular or physique improvements you’d like..
You can do Tabata on cardio machines, or you can use full-body movements. I like burpees, jump squats, kettlebell swings, jumping rope, mountain climbers, plyo push-ups, Russian twists, and chin-ups. You can pair exercises together, or choose one exercise and do it for the entire four minutes..
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What to Do If You’re Overtraining. Back off of your workouts. At the very least, cut down on the time and/or intensity or give yourself a few days off completely.

Ease back into it, but keep things a little lighter than before. Pay attention to how your.Choose the days you’ll exercise: General guidelines suggest moderate cardio for 30-60 minutes most days of the week, but start with a) What you actually have time for and b) What you can actually handle. If you’re not sure, start with a basic program that’s 3-4 days a week.Step #1 Define the need for a cardiooncology program Step #2 Outline the scope of cardiooncology practice Step #3 Organize a clinic model that meets the envisioned scope of practice Step #1 Seek institutional support Step #2 Develop an institutional infrastructure Step #3 Institute institutional communication Step #1 Implement the practice Step #2 Support and educate staff and patients Step.

1st exercise x 4 sets of 8-10 reps 2nd exercisex 4 sets of 8-10 reps 3rd exercise 1st set-10 reps (warm-up) 2nd set-8 reps (heavier warm-up) 3rd set and the 4th sets (heavier sets) Hit Failure between 8 10 reps on last heavy sets. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program.A dedicated email account may be set up to receive referrals monitored by the Cardio-Oncology specialist nurse or could come via the on-call junior cardiology staff.

Close liaison between the cardio-oncology service and other cardiology colleagues is essential if specialised investigations (e.g., advanced imaging) or interventions (e.g.Below is an easy-to-follow, one-week exercise program that does not require equipment and will only take you 30–45 minutes a day to complete. This program can be adjusted to your fitness level.How to Set Up and Run a Cardiac Rehabilitation Program Hugo Saner, Director Cardiovascular Prevention and Rehabilitation of University Hospital Bern, answers key questions.Two pudgy-bellied gym members (PBGMs) were discussing the relative virtues and drawbacks of doing cardio as part of their training program.

PBGM #1: Man, I’ve gotta get my ass in shape for the summer. This gut has got to go! PBGM #2: Yeah, I hear ya. I’m about to start doing cardio three or four times a week for 30 minutes.The box jump is a cardio exercise that targets your lower body, including your butt, thighs, calves, and shins.

Stand in front of a knee-high box or platform. Place your feet hip-width apart and.If you are planning to start an exercise program, the most important thing you should do is to set up your cardio workouts. You need cardio, not just for losing weight, but for improving your overall quality of life.It makes you healthy, boosts your mood and gives you more energy.

After choosing your timing intervals based on your goals, select a few exercises to put together for one round of your circuit (typically four to eight exercises). These exercises could be any combination of bodyweight (calisthenics) movements, stationary cardiovascular machines, or free-weight resistance exercises.Cardio exercise: This can be any activity that gets your heart rate up, from walking or jogging to cycling or taking a fitness class.

Regardless of the exercise you plan to do for the day, it is always smart to warm up with five to 10 minutes of light cardio. Weight.During each rotation day, split up the exercises into sets and reps.

A “rep” is one full motion of the exercise. A “set” is a series of consecutive reps. How many reps and sets should you do?

Answers vary. The Mayo Clinic recommends one set of 12 reps for each exercise.The new program is designed and introduced to the body with an emphasis on training technique. New movement patterns are learned, and the planned exercise sequence is practised. Diet and nutritional strategies are also reviewed.

The recommended volume for this phase is 1 or 2 sets per exercise for about 10 to 12 repetitions. Endurance phas.6. If necessary, use the Channel and buttons to select the Flashing number, not appropriate program mode for your site.

Refer to Table 1 earlier programmed for a list of program modes. Most facilities use -1 Cardio Theater Solid number xTV program mode. Flashing number, not programmed 7.

List of related literature:

For example, you may incorporate this type of session once a week, and during that one session, start out with your client only doing cardio intervals in between her exercises for a limited amount of time — say 20 to 30 seconds.
from Becoming a Personal Trainer For Dummies by Melyssa St. Michael, Linda Formichelli Wiley, 2011
It usually works like this: You see the machines you like, grab one, do a couple of sets, then look for another machine you want to do, grab it, and so on, and a half-hour later or so you go do some cardio.
from Inside the Box: How CrossFit ® Shredded the Rules, Stripped Down the Gym, and Rebuilt My Body by T. J. Murphy VeloPress, 2012
For example, if you want to perform 3 minutes of cardio followed by 3 minutes of strength work, you can create a music playlist that helps guide your overall plan.
from Methods of Group Exercise Instruction by Mary M. Yoke, Carol Armbruster Human Kinetics, 2019
Cover the timer on the treadmill and get lost in the flow of putting one foot in front of another.
from Present Perfect: A Mindfulness Approach to Letting Go of Perfectionism and the Need for Control by Pavel G Somov New Harbinger Publications, 2010
Try five to eight repeats, and add one or two each session, or do the same number but try to run the incline faster as you get fitter.
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition by Amby Burfoot Rodale Books, 2009
Start with about 10 to 15 minutes of zone 3 and build to 30 to 45 minutes or more by adding 5 minutes or so each week to the tempo portion of this workout.
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed. by Joe Friel VeloPress, 2016
Set the machine for enough weight to perform 2 or 3 sets each of 8 to 12 repetitions.
from Quality Lesson Plans for Secondary Physical Education by Dorothy Zakrajsek, Lois Carnes, Frank E. Pettigrew Human Kinetics, 2003
• Start with a 5-minute low-intensity warm up.
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality by Myatt Murphy, Jeff Csatari Rodale Books, 2012
Perform your standard four-step warm-up, and then add the following four steps as well.
from Your Hands Can Heal You: Pranic Healing Energy Remedies to Boost Vitality and Speed Recovery from Common Health Problems by Master Stephen Co, Eric B. Robins, John Merryman Atria Books, 2004
Start with two sets of twenty 3-second squeezes each and build up to seventy-five 10-second Squeezes.
from Healing Fibroids: A Doctor’s Guide to a Natural Cure by Allan Warshowsky, Elena Oumano Atria Books, 2010

Kenneth Lee

An elite martial artist and passionate pharmacist, dedicated to the synthesis of new medications for different human ailments.

How you can Set SMART Running Goals

44 comments

Kirirne 2020-08-31 - 02:01

I love the skills but had to modify to fit my ability levelI struggle with jumping quick transitioning �� but really enjoyed and got a good sweat on

Malakora 2020-08-31 - 07:55

What a fab fab workout…loved it…totally charged up post workout

Shakami 2020-08-31 - 14:53

It was tough but I wanna do it again��‍♀️ my face is on fire��

Anayalas 2020-09-01 - 14:55

What if I tell you I can have you burn 250 kcal in 30 minutes

Marirad 2020-09-02 - 07:14

I’m trying to lose belly fat and around my waist, also my right knee always hurts when I do squats or any motion that puts pressure on it…what do u recommend cycling or running?

Zulkikus 2020-09-02 - 19:50

He thinks he breaks up scar tissue with his roller LOL
Plus he looks fatigued

Kagalar 2020-09-03 - 08:26

Did HIIT for the first time in years today on my road bike. I had to pull over and sit on the curb. I thought my lungs were going to explode. It,s been 5 hours and I am still feeling the burn and have a major migraine. Such a nightmare.

Centrius 2020-09-03 - 22:59

How to deal with stretch marks? The guy in the video doesn’t have stretch marks. Please let us know the solution

Saithitus 2020-09-04 - 12:49

At the end of the day when I get a bag of Reese’s, no amount of cardio will bring me back

Magore 2020-09-04 - 14:19

First time doing this one. I had to improvise for the floor one, so I did touch and raise which is a tough one for me. Sweating so I guess I did ok. Thanks as always!!

Felonrad 2020-09-05 - 13:31

I love the 20 sec on 10 sec off.. thank u I do this alot..

Majurus 2020-09-05 - 19:28

Thank you for this video, just what my husband needs early in the morning to wake up and also do a little bit of his workout for the day.

Yggdwyn 2020-09-06 - 05:24

i like how Amy is always smiling regardless how pain it gets

Buriril 2020-09-06 - 19:21

43 years old and my cardio is crap. I’m determined to get back into some type of decent shape. I did this routine 4 times last night and I felt just the right amount of exertion. I slept great and have crazy good energy this morning! Thanks for a great, full-body, low-impact cardio routine that is easy to follow. Would love some more of these!

Shakanris 2020-09-07 - 12:14

I try my best to mind my own business and not to care about tiny insignifficant details but why in hell would someone wear shorts with leggings?

Megul 2020-09-07 - 20:21

I think somewhere towards the end he forgot he was leading a class.

Togar 2020-09-08 - 15:50

Great video, I have to do something similar in my channel
Congrats on 2 million subs!!

Laiwyn 2020-09-09 - 01:20

I was so cold before starting this, then half way through had to throw my top off and do the rest in my sports bra. So good!

Braramar 2020-09-09 - 07:01

What a lit video. On a scale of 1 to 10 this video is operating at a solid 13.45

Whiteweaver 2020-09-09 - 13:47

What is Fenoboci Diet Plan? Does it work? I hear a lot of people lost their weight with this popular fat burn diet plan.

Mooguzragore 2020-09-10 - 07:29

During corona pandemic lockdown my cardio trainer only self thaxx self team

Kelergas 2020-09-11 - 07:18

Doing a tabata for 20 min is just stupid
The idea of it is to give it a 100% for 20 sec and to rest 10 sec because otherwise you wouldn’t be able to do it longer than 2 min
If you can do a tabata with any exercise 20 min you are doing it wrong or you are not giving 100%

Dalarus 2020-09-11 - 21:04

I tried it and I can tell you >>> It works! Doing it for 3 weeks now and I fee amazing…

Met 2020-09-12 - 10:42

I love this gents energy man! Such an easy guy to listen to… tks pal!

Arashigar 2020-09-12 - 17:36

can football athletes follow this program??? amazing video bro

Direcliff 2020-09-13 - 00:25

dude. what protien supplements. pre workout and fat burner can be use with this workout regieme

Shalar 2020-09-13 - 10:17

What the heck do you talk in the middle of a workout when I can’t even breathe

Hugiswyn 2020-09-14 - 14:55

“If you not feelin it then…you doin something wrong”….I’m like bitch I can do all those w/no weight at all soooo

Goldbearer 2020-09-15 - 06:46

Hey! I love your videos! This is a good “get-your-day-going” work out.

Maath 2020-09-15 - 10:13

My treadmill has an issue and decided to keep up with cardio videos, I did this workout today after an intensive leg day and really was very good with me, the stretching part at the end of the video was amazing❤️ Thank you so much for your efforts. Will try different videos from channel every day after my power training��

Tujora 2020-09-15 - 21:26

This duo is unbeatable!! Great energy. Rhys, you are an amazing coach!

Grarin 2020-09-16 - 07:28

Very pleasant warm-up routine, thank you, now let’s go for harder part

Gravelwind 2020-09-16 - 10:49

If you cycle to work everyday for 2 years this hit cardio is easy as hell:))) yet hearing how people breath today in the gym even though they look good they are far from healthy and fit.

Mavenrad 2020-09-17 - 16:46

Personally i dont like the leggings, they trap in sweat and look like a douches would wear

Mujind 2020-09-18 - 07:23

I did this today at the gym, loved it. I did 5 minutes of the Tabata, though. Burning!

Zura 2020-09-18 - 16:37

I would like to know how to schedule my cardio with my weight workout?

Oghmalak 2020-09-19 - 04:15

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Garad 2020-09-19 - 15:24

can I do this in the morning daily becouse I’m not a big fan of workout but I want to start everyday 5 minutes cardio this is okay for healthy life?

Yozshusida 2020-09-20 - 03:00

Switched to gay porn. It was easier to explain to my girlfriend.

Sinterror 2020-09-20 - 05:14

I check a lot of workouts handbooks. This one from Unflexal is the best.

Fenrigore 2020-09-21 - 00:54

When the core circut starts, is there any rest between the sets?

Maudal 2020-09-21 - 17:02

this video is the first clip that i did after decide to workout. and 1 year passed l lost 10 kilogram.Thank you Danial!

Nalmelace 2020-09-21 - 18:28

Bruh that guy is a robot
it doesn’t even look like he broke a sweat

Kile 2020-09-22 - 19:19

I have just found this 5 years later! what a great workout! Everything I was looking for and had me sweating. I shall definitely be doing this one again!

How to setup a Cardio Program

Wake Up Call Cardio Workout Calorie Burning Warm Up Cardio for Energy

How to Set Up a Cardio Program

25 Minute Full Body Cardio Workout No Equipment With Warm-Up and Cool-Down | SELF

25 minute interval cardio workout from home

Fat Burning HIIT Cardio and Abs Workout | Alex Savva

How you can Set SMART Running Goals

How to setup an entire Workout Program

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