Our cardiovascular workouts are scientifically designed to burn fat while maintaining the greatest amount of lean muscle mass! The sample below is about 3 weeks in to a beginner level program. It is a 5-day sample. Feel free to modify it to fit your own needs based on the equipment you have or, lengthen or shorten the exercise period as necessary.
*MHR = maximal heart rate. To calculate yours, proceed to our “Tools” section and then, to “Target Heart Rate.” By entering your age in years, you’ll obtain a maximum heart rate. You should not exceed this rate. Below the number calculated will be two other heart rates. The first is a minimal, which is based on 70% of the maximum rate. The second is a maximal, which is based on 90% of your maximum rate. Maintaining your workout at a level between 70-90% of the maximum will give you optimal workout results.
To calculate other rates such as 80% of your MHR or Target Heart Rate, simple multiply your maximum by the fraction of the percent you are attempting to calculate. For example, if your MHR is 195 then, 195 x 0.80 = 156.
Most programs come in 2-4 week modules, up to 12 weeks in length. Each is designed especially for you based on your own fitness and health goals. And, we cater all the way up to professional athletes including those in the NFL, Olympics, NBA, MLB, NHL, etc. Dr. Tindall (our founder) has trained numerous elite athletes and continues to do so on a one-on-one basis. He also developed the first astronaut exercise training protocol for NASA for deep space travel. Imagine what he can do for you.
Day 1
Warm-Up Exercises
Mixture of Calisthenics (5 minutes)
Stationary Bike (moderate pace – 5 minutes)
Core Exercises
70% MHR* Arm Ergometry (7 minutes)
80% MHR Power Walking (10 minutes)
75% MHR Rowing Machine (10 minutes)
Warm-Down Exercises
Treadmill (easy stride – 5 to 10 minutes)
Day 2
Warm-Up Exercises
Treadmill (slow pace – 8 minutes)
Elliptical Trainer (moderate pace – 5 minutes)
Core Exercises
90% MHR* Stair Stepper (5 minutes)
80% MHR Treadmill (10 minutes)
Warm-Down Exercises
Stationary Bike (easy stride – 5 to 8 minutes)
5-8
Day 3
Warm-Up Exercises
Stationary Bike (moderate pace – 8 minutes)
Core Exercises
75% MHR* Elliptical Stepper (35 minutes)
Warm-Down Exercises
Easy Stretching (5 to 8 Minutes)
Day 4
Warm-Up Exercises
Stair Stepper (moderate pace 8 to 10 minutes)
Core Exercises
70% MHR* Recumbent Cycle (15 minutes)
85% MHR Versa Climber (15 minutes)
Warm-Down Exercises
Treadmill (easy stride – 10 minutes)
Day 5
Warm-Up Exercises
Stationary Bike (moderate pace – 8 minutes)
Core Exercises
75% MHR* Jog or Stair Stepper (35 minutes)
Warm-Down Exercises
Easy Stretching (5 to 10 minutes)