Programs, Program 3 Advanced Conditioning

PROGRAMS

The program you follow should be determined by your fitness level, available time and goals. It is highly recommended that you review pages 7-9 and obtain a better understanding of your capabilities and the intensity that best suits you and your goals.

First time exercisers should follow Program #1 and gradually build up both the time and intensity of your workout. If you are already a regular exerciser, you may wish to follow Program #2.

Always remember to warm up and cool down and never try to over do it; moderation and consistency is the secret to long term results.

PROGRAM 1: Initial Conditioning Program

Frequency:	3-4 times per week
Duration:	20-30 minutes
Intensity:	60-70% of age predicted
	maximum heart rate

Stepping Speed: Less than 50 strides per

minute

When first starting an exercise program, the emphasis should be placed on gradually building up to 20-30 minutes of continuous activity, not on achieving and maintaining a specific exercise intensity. Once 20-30 minutes of continuous activity can be performed, the emphasis can be moved to gradually building up the time for which you exercise at the recommended intensity level. This program should be followed for the first 6-8 weeks of training.

PROGRAM 2: Intermediate Conditioning

	Program
Frequency:	3-5 times per week
Duration:	20-45 minutes
Intensity:	70-80% of age predicted
	maximum heart rate

Stepping Speed: 50-60 strides per minute

In most cases, this program will produce results consistent with the fitness goals for the majority of the general fitness population. Training at higher levels of frequency, duration and intensity than these is normally reserved for the competitive athlete.

PROGRAM 3: Advanced Conditioning

	Program
Frequency:	4-6 times per week
Duration:	30-60 minutes
Intensity:	80-90% of age predicted
	maximum heart rate

Stepping Speed: 60-80 strides per minute or more

This program should be undertaken only by those individuals having a need to develop and maintain the highest levels of cardiovascular fitness. As an alternative to continuous high intensity exercise, an interval training format can be followed during which short bouts (30-60 seconds) of high intensity exercise (faster stride speed) are alternated with longer bouts (1-2 minutes) of lower intensity exercise.