breadcrumb-navxt domain was triggered too early. This is usually an indicator for some code in the plugin or theme running too early. Translations should be loaded at the init action or later. Please see Debugging in WordPress for more information. (This message was added in version 6.7.0.) in /home/jamtin6/myhealthandfitness.com/US/wp-includes/functions.php on line 6114Our 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.<\/p>\n
*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.<\/p>\n
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.<\/p>\n
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.<\/p>\n
Day 1<\/em><\/p>\n Warm-Up Exercises<\/strong> Core Exercises<\/strong><\/p>\n 70% MHR* Arm Ergometry (7 minutes)<\/p>\n 80% MHR Power Walking (10 minutes) Warm-Down Exercises<\/strong><\/p>\n Treadmill (easy stride – 5 to 10 minutes)<\/p>\n Day 2<\/em><\/p>\n Warm-Up Exercises<\/strong><\/p>\n Treadmill (slow pace – 8 minutes)<\/p>\n Elliptical Trainer (moderate pace – 5 minutes)<\/p>\n Core Exercises<\/strong><\/p>\n 90% MHR* Stair Stepper (5 minutes)<\/p>\n 80% MHR Treadmill (10 minutes)<\/p>\n Warm-Down Exercises<\/strong><\/p>\n Stationary Bike (easy stride – 5 to 8 minutes)<\/p>\n 5-8<\/p>\n Day 3<\/em><\/p>\n Warm-Up Exercises<\/strong><\/p>\n Stationary Bike (moderate pace – 8 minutes)<\/p>\n Core Exercises<\/strong><\/p>\n 75% MHR* Elliptical Stepper (35 minutes)<\/p>\n Warm-Down Exercises<\/strong><\/p>\n Easy Stretching (5 to 8 Minutes)<\/p>\n Day 4<\/em><\/p>\n Warm-Up Exercises<\/strong><\/p>\n Stair Stepper (moderate pace 8 to 10 minutes)<\/p>\n Core Exercises<\/strong><\/p>\n 70% MHR* Recumbent Cycle (15 minutes)<\/p>\n 85% MHR Versa Climber (15 minutes)<\/p>\n Warm-Down Exercises<\/strong><\/p>\n Treadmill (easy stride – 10 minutes)<\/p>\n Day 5<\/em><\/p>\n Warm-Up Exercises<\/strong><\/p>\n Stationary Bike (moderate pace – 8 minutes)<\/p>\n Core Exercises<\/strong><\/p>\n 75% MHR* Jog or Stair Stepper (35 minutes)<\/p>\n Warm-Down Exercises<\/strong><\/p>\n Easy Stretching (5 to 10 minutes)<\/p>\n","protected":false},"excerpt":{"rendered":" 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 […]<\/p>\n","protected":false},"author":2,"featured_media":11458,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[151,65],"tags":[143],"class_list":["post-9743","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sample-workouts-en","category-training","tag-cardio"],"_links":{"self":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9743","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/comments?post=9743"}],"version-history":[{"count":1,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9743\/revisions"}],"predecessor-version":[{"id":11463,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/posts\/9743\/revisions\/11463"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media\/11458"}],"wp:attachment":[{"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/media?parent=9743"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/categories?post=9743"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.myhealthandfitness.com\/US\/wp-json\/wp\/v2\/tags?post=9743"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nMixture of Calisthenics (5 minutes)
\nStationary Bike (moderate pace – 5 minutes)<\/p>\n
\n75% MHR Rowing Machine (10 minutes)<\/p>\n