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Beginner Level Cardio Conditioning
This beginner workout is designed to slowly introduce exercise, allowing you to work toward your overall health goals. The Recumbent Cycle is designed to improve your cardiovascular conditioning to complement everyday activities like walking, sitting, stepping, and standing. This conditioning program will help you burn fat and calories as well as build endurance, so you can accomplish daily activities with greater ease.
This program provides the lower body with an overall workout that will lead to better health and avoid the jarring impact involved in comparable activities such as jogging or stepping. Your back and legs will be well-supported and the smooth ride will provide longevity to your joints.
The heart muscle needs to beat at a comfortable pace for 15-20 minutes three times a week to achieve cardio conditioning. For a beginner, the level of intensity should feel comfortable, not difficult or overwhelming. This 8-week program is a low-impact, stress-reducing workout that will enhance the delivery of oxygen throughout your body and increase energy levels.
Prior Experience:
Prior Exercise Experience: 6 weeks of fat burning or aerobic base 1 training including 2 weeks of advanced fat burning either on the elliptical or the treadmill.Medical Clearance: Consult your physician before starting or advancing any exercise program.
Workout Details:
Precor Machine: C846 Recumbent CycleTime: 20-minute workout
Program: Manual
Intensity Level: 55% to 65% of Target Heart Rate
Resistance (1-20): 3-6
RPMs (rotation speed): 40 to 60
Before You Begin:
- Warm-up and stretch your lower body 5 minutes before working out.
- You should be well hydrated. Drink at least 1 cup of water 1 to 2 hours before exercising.
- You should eat within the 6 hours prior to your workout - a meal consisting of 1 protein serving and 2 carbohydrate servings.
- Fitness Level requirement:
Annual physical check-up clearing you to exercise with target heart rate modifications as needed. - Calculate your target heart rate.Your target range should be in between the following low and high range numbers:
Low Range: 220 - age = ___ x 55% (the intensity level) = ___ beats per minute
High Range: 220 - age = ___ x 65% (the intensity level) = ___ beats per minute
0 minutes: Adjust seat so that your knees are slightly bent when your foot is at the bottom of the stroke. Begin pedaling at a comfortable pace. Choose QuickStartª to begin the program when the display screen lights up. Keep resistance level between 1 and 3. Maintain a somewhat intense yet comfortable pace. Find a comfortable handgrip position on the bars.
3 minutes: Keep feet on the pedals at the balls of your feet. Maintain a comfortable, rhythmic pace. Remember to drink fluids throughout your workout.
8 minutes: Slow your pace at any time if you feel out of breath. Check your heart rate by using the touch-sensitive handles on the handlebars. Be sure that your heart rate falls within the low and high range, which is calculated in the 'Before You Begin' section above. You should have broken a sweat.
12 minutes: Breathe in through your nose and out through your mouth at a slow, controlled pace. If at any point your body feels over-exerted to the extent that you feel out of breath, or you find it difficult to talk, be sure to reduce your resistance by 1 or 2 levels and slow your RPMs. If you feel unchallenged, increase your resistance by 1 level and increase your RPMs by 10 to 15 and adjust hand position to hip level.
16 minutes: Maintain a comfortable pace. Your body will break a light sweat-it's your body's way of keeping cool. Maintain a comfortable handgrip position on the bars.
18 minutes: Listen to your body. Focus on your breathing. Remember: the beginner workout is designed to gradually increase the strength of the heart, not to strain it unnecessarily. Focus on a relaxed shoulder position and upright posture.
20 minutes: Slow down and let your heart rate recover to a normal level. You are now in the cool down phase.