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Intermediate Level Cardio Conditioning

This intermediate conditioning program will help you improve your current level of endurance and stamina while working out. Intermediate cardio conditioning allows you to further enhance the delivery of oxygen throughout the body, improving your circulation and overall energy levels.

To continue to strengthen the heart muscle, your heart rate needs to beat at a somewhat intense to intense pace for 30-45 minutes three times a week. At an intermediate level, the workout should be at a medium to high level of intensity. Once you have a base foundation in cardio conditioning, your body burns more calories and fat when you increase your intensity level.

After building a base foundation in cardio conditioning, your heart will become stronger and you will be able to increase the length and intensity of your workout with ease. This also allows you to work at an increased goal of 65% to 75% of your target heart rate. You will find you have more endurance, strength, and that you will be able to complete physical tasks with less effort.

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 Cycle
Time: 45-minute workout
Program: Manual
Intensity Level: 65% to 75% of Target Heart Rate
Resistance Work level (1-12): 7-12
RPMs (rotation speed): 60 to 80

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. Set the RPMs anywhere from 60 to 80. Increase resistance level to 7. Your pace should be at a medium to high intensity level. Place hands on the bar in a comfortable position.

4 minutes: Increase resistance level to 8. Maintain an average of 60 to 80 RPMs. Breathe from the diaphragm-in through your nose and out through your mouth-to ensure oxygen and calories are being used efficiently. Focus on relaxing your shoulders and elbows while your hands rest on the handgrips.

8 minutes: Adjust your hand position to shoulder width apart. Use a firm grip. Without stopping your motion, emphasize four pushes on your left leg, followed by four pushes on your right leg. Alternate between legs. Focus on your breathing. Deep breathing will facilitate tension release.

12 minutes: Increase resistance level to 10. Focus on your body movements. Notice how your body parts work together to produce energy for your movement. Remember to drink fluids throughout your workout.

16 minutes: Pick up your RPMs to 80. Keep your pedal stroke steady, alternating left and right push emphasis. Place your hands on the bars located at the sides of the seat. Close your eyes and focus on the movement of your feet.

20 minutes: Check your heart rate. Make sure you are working out between the high and low range numbers calculated in the 'Before You Begin' section above. Working within this target heart range will be important in achieving new fitness goals and increased strength. 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 your heart rate hasn't increased to your target rate, or if you feel unchallenged, increase resistance by 2 levels or increase the RPM average by 10.

24 minutes: Pick up the pace. Increase resistance level to 10. Focus on the stroke of the pedal to achieve the speed you desire. If at any point you feel out of breath, slow the pace to ensure you are working aerobically.

28 minutes: Press the Change button to locate RPMs. Maintain a rhythmic pace of 60 to 80 strokes. Increase resistance level to 11. Over time, your endurance and stamina will increase and this workout will no longer cause fatigue.

32 minutes: As you focus on forward motion, try to maintain the 80 RPM average. Shift hand position to a comfortable level. Focus on the down stroke of your pedaling. Concentrate on a burst of power to take you through the ride.

36 minutes: Increase resistance level to 12. Drop your hands to your side at waist level and push through the movement with the power of your legs. Focus on a steady rhythm. Find and concentrate on a focal point to help you block out distractions. Remember to drink fluids throughout your workout.

42 minutes: While training your cardiovascular system, it is important to monitor your intensity level to within the range of 70%. Listen to your body and adjust resistance and speed according to how you feel. If you feel fatigued, reduce your resistance level by 2 levels and slow your pedaling by 20 RPMs. If you feel you have one last burst of energy, pick up the pace and increase your RPMs and increase your resistance by 2 levels.

45 minutes: Slow down and let your heart rate recover to a normal level. Cool down.