How To Create A Cardio Program A Detailed Beginner S Guide Liss cardio is suitable for beginners as it is easier to do. think brisk walking, light jogging, easy cycling, or hiking. liss cardio is typically performed for 30 60 minutes at a steady pace with limited changes in intensity. when doing liss cardio, the goal is to keep your heart rate around 40 to 60 percent of your maximum heart rate. Conduct each exercise for 10 12 seconds and rest for around 40 60 seconds. focus on 6 8 sets per workout and 1 2 workouts per week. start lower and progress as client improves recovery heart rate. the goal is to increase work capacity over time with more reps. in the following video, i show examples of explosive repeats.
How To Create A Cardio Program A Detailed Beginner S Guide Atelier Current exercise guidelines recommend at least 500 “met minutes” per week. a brisk walk is around 4 mets, so you’d need to walk for at least 125 minutes per week. a light jog is around 7 mets, so you’d need to jog for at least 70 minutes per week. the catch is that you need to be doing cardio. Here’s a simple example: say you’re curling a barbell for three sets of 10 reps with 60 pounds. during your next workout, do three sets of 11 reps. then, do three sets of 12 reps and then 13. If this is your first exposure to the concept, go over to and search “foam rolling”. you’ll hit a trove of information on the topic. action step 2: take your schedule, and choose one of your rest days and one of your five workout days for active recovery. Lower your body towards the ground, keeping your elbows close to your body. push through your hands to return to the starting position, keeping your body straight throughout. lunges: stand with feet hip width apart. take a step forward with one foot and lower your body until both knees are bent at a 90 degree angle.
How To Create A Cardio Program A Detailed Beginner S Guide Atelier If this is your first exposure to the concept, go over to and search “foam rolling”. you’ll hit a trove of information on the topic. action step 2: take your schedule, and choose one of your rest days and one of your five workout days for active recovery. Lower your body towards the ground, keeping your elbows close to your body. push through your hands to return to the starting position, keeping your body straight throughout. lunges: stand with feet hip width apart. take a step forward with one foot and lower your body until both knees are bent at a 90 degree angle. Beginners – 20 30 minutes. intermediate – 30 40 minutes. advanced – 40 60 minutes. if your schedule doesn’t allow you to do an hour straight of cardio, then break it up into two sessions – one in the morning and the other after a workout as an example. make sure to consider your current fitness level as well. Begin each cardio session with a 5–10 minute warm up. start with some light cardio to gradually increase your heart rate. going too hard or fast will only make it feel worse. also, end each workout with a cooldown. do some light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.
How To Create A Cardio Program A Detailed Beginner S Guide Atelier Beginners – 20 30 minutes. intermediate – 30 40 minutes. advanced – 40 60 minutes. if your schedule doesn’t allow you to do an hour straight of cardio, then break it up into two sessions – one in the morning and the other after a workout as an example. make sure to consider your current fitness level as well. Begin each cardio session with a 5–10 minute warm up. start with some light cardio to gradually increase your heart rate. going too hard or fast will only make it feel worse. also, end each workout with a cooldown. do some light cardio and stretch the muscles you've worked to relax and keep your muscles flexible.
How To Create A Cardio Program A Detailed Beginner S Guide
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