The structure of this free exercise program will regularise your cardiovascular exercises which in turn will help you improve cardio fitness. Follow the recommended levels and your normal heart rate at rest will start decreasing, meaning that you are getting healthier and fitter.
The program was designed to improve the gains derived from cardiovascular exercises but it can also be used as a guideline for any aerobic exercise.
Please read our General Disclaimer before you start any new exercise program.
This is a segment from the beginner level of the cardiovascular exercise program. In this example the individual is 40 years old.
Let’s start by calculating the maximum heart rate for your age.
Simply enter your age into your free exercise program spreadsheet and it will calculate your maximum heart rate (MaxHR), using the following formula:
MaxHR = 208 – (0.7 x your age)
Whether you are exercising without equipment or using a cardiovascular exercise machine such as a stationary bike, rowing machine, treadmill or elliptical, you will need to have a heart rate monitor and a timer. Most of the current machines have both of those built in.
I use a stationary bike for my cardiovascular exercises which has a built in heart rate monitor as well as a freely programmable user setting allowing me to input the data from the spreadsheet.
I have put together three difficulty levels. We will work through the first level.
The first tab at the bottom of the spreadsheet containing your free exercise program is the beginner level.
Enter your age in the cell next to “Your Age”. The maximum heart (MaxHR) rate will calculate and display. The target heart rates (HR) for both the “Workout” as well as the “Recover” stages for each “Set” will be displayed in the HR column.
As you get fitter, the time taken for your heart to return to the normal heart rate at rest, will get shorter and shorter. In addition you will have to increase the resistance to get to the desired heart rate levels (HR).
Please complete and submit this form and you will receive your free exercise program by e-mail, with my compliments.
Use your free exercise program as a structured base for your cardiovascular exercises and you will improve cardio fitness, lower your normal heart rate at rest and live a healthier life.