Fitter, Faster, Stronger, Longer: Precor Cardio Development Program

Transcription

1 Fitter, Faster, Stronger, Longer: Precor Cardio Development Program The Precor Cardio Development Program is a 3 phase training program that progressively guides your clients towards aerobic fitness and endurance improvements. This program provides an excellent introduction to cardiovascular training for beginners, yet also develops fundamental cardio efficiency for more seasoned exercisers and athletes. You can vary the length of each level and phase of the program depending on your clients unique capabilities and fitness levels. This program can be completed on either the Precor EFX or any Precor Treadmill (see Selecting Your Equipment below). Exercisers looking for a non-impact environment will find the EFX to be an optimal conditioning tool, whereas those seeking a more familiar walking and running environment can use the treadmill for this program. As these programs are heart rate driven, it is recommended that your client either wears a heart rate strap. However, in the absence of a strap the client can also use the hand sensors on the equipment. There are 3 training phases of this program. Phases 1 and 2 require a minimum training period of 6 weeks each and are recommended for most exercisers, whereas Phase 3 should only be used with exercisers looking to push their performance. Precor recommends that you integrate this program into your clients training plans based on their unique capabilities and interests. As always, get medical clearance before beginning any exercise program with your client. Fitter, Faster, Stronger, Longer: Precor Cardio Development Program Cardio Foundations Cardio Fitness Cardio Peak Level 1 Level 2 Level 3 Level 1 Level 2 Level 3 Level 1 Level 2 Level 3 Selecting Your Equipment The EFX with Crossramp provides an excellent aerobic workout without the impact associated with running or walking. Research shows that exercisers have a lower rate of perceived exertion on the EFX as compared to other forms of exercise. The EFX provides a total body workout when you use a hands-free approach, similar to walking, jogging or running depending on the stride rate. Additionally, the adjustable ramp not only challenges a client s fat burning metabolism, but also targets various muscle groups to prepare a client s muscles, tendons and joints for more advanced training loads. The Precor treadmill with adjustable speed and incline provides an excellent aerobic workout using familiar body mechanics used in normal locomotion. The treadmill utilizes a moving belt; therefore, it may take a little 'getting used to' before you feel stable at faster paces. A good idea is to pick a point in the distant foreground to focus on, rather than looking down or sideways in order to maintain balance until you are very comfortable using the treadmill. *** This program was created by Dr. Emily Cooper, MD, from Seattle Performance Medicine. Dr. Cooper is the medical director of Prevention Solutions and is certified in Advanced Cardiac Life Support (ACLS), a member of the American College of Sports Medicine (ACSM), Washington Academy of Family Practice, and American College of Preventive Medicine. She is board-certified in family practice and sports medicine. It is adapted from the original programs entitled Fat Burn and Aerobic Base Building, Cardio- Conditioning and Aerobic Base Building, and Peak Conditioning.

2 Fitter, Faster, Stronger, Longer: Cardio Foundations Cardio Foundations is a great starting place for new exercisers. Cardio Foundations is the first of three phases in a training journey that guides beginners toward improved cardiovascular fitness. This 6 week program includes three progressive training levels aimed at developing your clients aerobic fitness while training their bodies to burn fat during workouts. Level Training Objective Weeks Per Training Level 1 Develop aerobic fitness & train the body to burn fat 2 Continue to develop aerobic fitness & increase fat burn 3 Further aerobic base & muscle metabolism *Exercisers should complete at least 4 workouts per week for 2 weeks at each training level Each training level includes a workout description and training template that you can implement and/or share with your client.

3 Fitter, Faster, Stronger, Longer: Precor EFX Cardio Development Program Cardio Foundations: Level 1 A great starting place for new exercisers, this workout helps develop a client s aerobic fitness base while training his/her body to burn fat during workouts. It emphasizes lower levels of intensity to achieve maximum fat burning, resulting in the foundation of aerobic fitness and endurance. This workout is the first step toward more challenging workouts. This workout will help clients achieve the greatest rate of fat burning which will improve over time as they transition to Cardio Foundations Levels 2 and 3. It works by maintaining a relatively low intensity in order to allow the muscles to obtain plenty of oxygen from the circulation for optimal fat burning. By improving the fat burning capacity at low intensity, your clients will be able to burn fat at higher intensities as they advance through each phase of the Cardio Development Program. #1: Program Overview Equipment: Any Precor EFX with Crossramp Total Time: 20 minutes Frequency: 4 days per week # of Weeks Before Advancement: Completion of a minimum 2 weeks of consistent workouts 4 days per week. Next Recommended Workout Type: Cardio Foundations: Level 2 #2: Training Tips Stay Flexible: Incorporate a general flexibility program as part of a regular exercise routine. If clients plan to stretch prior to the workout, it's best to warm up their muscles first with 3-5 minutes of gentle movement. Hydrate & Energize: Consume 8-12 ounces of water or sports drink within 1 hour prior to the workout. Consume a meal or snack containing carbohydrates and protein 1 hour prior to the workout. Safety First: Clients should not exercise if they are sick, injured or have a fever. #3: Workout Structure Program: Manual Intensity Level: 65-75% of predicted HR max. This workout should feel fairly easy (8-10 on the modified Borg scale). Warm-up and cool down should always be between 55-65% of predicted HR max. Resistance: Varies depending on individual heart rate response. Heavier people will be able to get to higher resistance levels due to the effect of gravity while lighter people will need to stay at the lowest settings in order to keep their heart rate in the target range. Strides per minute: Minimum of 90 strides per minute with an increase to 150 strides per minute as long as heart rate is in target range.

4 Cardio Foundations: Level 1 for EFX Your Zone Calculate target heart rates before starting! Predicted HR Max = 220 Age = Warm-up/cool down low limit = 0.55 x Age = Warm-up/cool down high limit = 0.65 x Age = Fat burning low limit = 0.65 x Age = Fat burning high limit = 0.75 x Age = Warm-Up Time: 0-3 Minutes Crossramp: Low to flat ü Gradually increase HR into target zone. ü Adjust resistance if able to stay within target HR. ü Increase Crossramp to 3. ü Client should let go of the handles and swing arms naturally. Use the bars for balance and to check HR as needed. Interval 1 Time: 3 7 Minutes Crossramp: Low Target Muscles: Quadriceps and calves ü Gradually increase strides per minute to achieve. ü Client should be able to converse without shortness of breath. Slow down if breathing becomes difficult. Interval 2 Time: 7-12 Minutes Crossramp: Moderately high Target Muscles: Gluteals ü Raise ramp to moderately high while aiming for minimum of 130 SPM.. ü Encourage client to be patient as the body adapts to this exercise. Every 5 th workout your client may be able to increase stride rate and resistance without exceeding Interval 3 Time: Minutes Crossramp: Medium Target Muscles: Hamstrings and Quadriceps ü Lower ramp and aim for 130 SPM to maintain ü With time clients will be able to maintain SPM. Cool Down Time: Minutes Crossramp: Low Resistance: 1 ü Reduce stride frequency to maintain ü With improvements in fitness, HR will lower more quickly. ü Continue the cool down until HR has remained in the target range for one minute.

5 Fitter, Faster, Stronger, Longer: Precor EFX Cardio Development Program Cardio Foundations: Level 2 This workout allows clients to continue to develop aerobic fitness and to train their muscles to burn higher percentages of fat during workouts. This workout cultivates the base established in level 1 by emphasizing lower levels of intensity to achieve maximum fat burning. The Cardio Foundations: Level 2 workout will help your clients achieve the greatest rate of fat burning which will improve overtime as they transition to Cardio Foundations: level 3. It works by maintaining a relatively low intensity in order to allow the muscles to obtain plenty of oxygen from the circulation for optimal fat burning. In addition to increasing fat burning in the muscles, this workout also serves a foundation for the aerobic base that will further strengthen and develop during Phase 2: Cardio Fitness. #1: Program Overview Equipment: Any Precor EFX with Crossramp Total Time: 30 minutes Frequency: 4-5 days per week # of Weeks Before Advancement: Completion of a minimum 2 weeks of consistent workouts 4 days per week. Next Recommended Workout Type: Cardio Foundations: Level 3 #2: Training Tips Stay Flexible: Incorporate a general flexibility program as part of a regular exercise routine. If clients plan to stretch prior to the workout, it's best to warm up their muscles first with 3-5 minutes of gentle movement. Hydrate & Energize: Consume 8-12 ounces of water or sports drink within 1 hour prior to the workout. Consume a meal or snack containing carbohydrates and protein 1 hour prior to the workout. Safety First: Clients should not exercise if they are sick, injured or have a fever. #3: Workout Structure Program: Manual Intensity Level: 65-75% of predicted HR max. This workout should feel fairly easy (8-10 on the modified Borg scale). Warm-up and cool down should always be between 55-65% of predicted HR max. Resistance: Varies depending on individual heart rate response. Heavier people will be able to get to higher resistance levels due to the effect of gravity while lighter people will need to stay at the lowest settings in order to keep their heart rate in the target range. Strides per minute: Minimum of 90 strides per minute with an increase to 150 strides per minute as long as heart rate is in target range.

6 Cardio Foundations: Level 2 for EFX Your Zone Calculate target heart rates before starting! Predicted HR Max = 220 Age = Warm-up/cool down low limit = 0.55 x Age = Warm-up/cool down high limit = 0.65 x Age = Fat burning low limit = 0.65 x Age = Fat burning high limit = 0.75 x Age = Warm-Up Time: 0-3 Minutes Crossramp: Low to flat ü Gradually increase HR into target zone. ü Increase Crossramp to 3. ü Client should let go of the handles and swing arms naturally. Use the bars for balance and to check HR as needed. Interval 1 Time: 3 7 Minutes Crossramp: Low Target Muscles: Quadriceps and calves ü Gradually increase strides per minute to achieve. ü Client should be able to converse without shortness of breath. Slow down if breathing becomes difficult. Interval 2 Time: 7-12 Minutes Crossramp: Moderately high Target Muscles: Gluteals ü Raise ramp to moderately high while aiming for minimum of 130 strides per minute.. ü Encourage client to be patient as the body adapts to this exercise. Every 5 th workout your client may be able to increase stride rate and resistance without exceeding Interval 3 Time: Minutes Crossramp: Medium Target Muscles: Hamstrings and Quadriceps ü Lower ramp and aim for 130 SPM to maintain. ü With time clients will be able to maintain SPM. Interval 4 Time: Minutes Crossramp: Low Target Muscles: Hamstrings and Quadriceps ü Lower ramp and aim for 130 SPM to maintain ü With time clients will be able to maintain SPM

7 Interval 5 Time: Minutes Crossramp: Moderately High Target Muscles: Glutes ü Continue to aim for 130 SPM. ü Increase resistance only if maintaining 150 SPM. ü With improvements in fitness, HR will lower more quickly. Cardio Foundations: Level 2 for EFX Cool Down Time: Minutes Crossramp: 3 Resistance: 1 ü Reduce stride frequency to maintain ü With improvements in fitness, heart rate will lower more quickly. ü Continue the cool down until heart rate has remained in the target range for one minute.

8 Fitter, Faster, Stronger, Longer: Precor EFX Cardio Development Program Cardio Foundations: Level 3 This workout allows clients to continue to develop aerobic fitness and to train their muscles to burn higher percentages of fat during workouts. This workout cultivates the base established in levels 1 and 2 by emphasizing lower levels of intensity to achieve maximum fat burning. It works by maintaining a relatively low intensity in order to allow the muscles to obtain plenty of oxygen from the circulation for optimal fat burning. In addition to increasing fat burning in the muscles, this workout also serves a foundation for the aerobic base that will further strengthen and develop during Phase 2: Cardio Fitness. #1: Program Overview Equipment: Any Precor EFX with Crossramp Total Time: 30 minutes Frequency: 4-5 days per week # of Weeks Before Advancement: Completion of minimum 2 weeks of consistent workouts 4 days per week. Next Recommended Workout Type: Cardio Fitness: Level 1 #2: Training Tips Stay Flexible: Incorporate a general flexibility program as part of a regular exercise routine. If clients plan to stretch prior to the workout, it's best to warm up their muscles first with 3-5 minutes of gentle movement. Hydrate & Energize: Consume 8-12 ounces of water or sports drink within 1 hour prior to the workout. Consume a meal or snack containing carbohydrates and protein 1 hour prior to the workout. Safety First: Clients should not exercise if they are sick, injured or have a fever. #3: Workout Structure Program: Manual Intensity Level: 65-80% of predicted HR max. This workout should feel fairly easy (9-11 on the modified Borg scale). Warm-up and cool down should always be between 55-65% of predicted HR max. Resistance: Varies depending on individual heart rate response. Heavier people will be able to get to higher resistance levels due to the effect of gravity while lighter people will need to stay at the lowest settings in order to keep their heart rate in the target range. Strides per minute: Minimum of 120 strides per minute with an increase to 150 strides per minute as long as heart rate is in target range. The upper range of the stride rate for the fat burning boost interval is 160 strides per minute.

9 Cardio Foundations: Level 3 for EFX Your Zone Calculate target heart rates before starting! Predicted HR Max = 220 Age = Warm-up/cool down low limit = 0.55 x Age = Warm-up/cool down high limit = 0.65 x Age = Fat burning low limit = 0.65 x Age = Fat burning high limit = 0.75 x Age = Warm-Up Time: 0-3 Minutes Crossramp: Low to flat ü Gradually increase HR into target zone. ü Increase Crossramp to 3. ü Client should let go of the handles and swing arms naturally. Use the bars for balance and to check HR as needed. Interval 1 Time: 3 7 Minutes Crossramp: Low Target Muscles: Quadriceps and calves ü Gradually increase strides per minute to achieve. ü Client should be able to converse without shortness of breath. Slow down if breathing becomes difficult. Interval 2 Time: 7-12 Minutes Crossramp: Comfortable level Target Muscles: Glutes ü Raise ramp to moderately high while aiming for minimum of 130 strides per minute.. ü Increase to 160 SPM while maintaining target HR. Interval 3 BACK PEDAL Time: Minutes Crossramp: Moderately low Target Muscles: Quadriceps and shins ü Back pedal and stabilize using abs, gluts, back and pelvic muscles. ü Once comfortable, let go of handles. ü With time clients will be able to maintain SPM Interval 4 Time: Minutes Crossramp: Comfortable Target HR Zone: 75 80% Target Muscles: Variable ü Lower ramp and aim for 130 SPM to maintain target heart rate. ü Increase to 160 SPM while maintaining target HR

10 Interval 5 Time: Minutes Crossramp: Moderately High Target Muscles: Glutes ü Continue to aim for 130 SPM. ü Increase resistance only if maintaining 150 SPM. ü With improvements in fitness, HR will lower more quickly. Cardio Foundations: Level 3 for EFX Cool Down Time: Minutes Crossramp: 3 Resistance: 1 ü Reduce stride frequency to maintain ü With improvements in fitness, HR will lower more quickly. ü Continue the cool down until HR has remained in the target range for one minute.