Tuesday, 2 May 2017

Cardiovascular Resistance Training Schedule


Cardiovascular (cardio) and resistance training are two different components to fitness, and should be treated as such.  Many people start a workout program by incorporating cardio and resistance training into their daily program from the beginning.  That is good initiative, but a bad judgment call.

Your body is like a vehicle that needs fuel to operate, and just like a vehicle, your body needs to properly refuel.  Being such a complex machine, the human body needs hours and sometimes days to refuel entirely.  If you give your body time to rest properly, you will allow it to perform better at the tasks in which you want it to do.

So just like a car, if you have a good portion of your fuel all ready depleted, you will not be able to go the same distance as if you had a full tank.  As your body taps into its energy reserves, it will deplete a good majority of them while you are doing your work out.

Lets take the example of an individual who decides to go to the gym 5 times a week, and has very little to no exercise experience.  They want to maximize their results in the shortest time, so they opt to go to the gym for 2-3 hours spending half the time on cardio and the other half weight lifting.  Chances are that this person will be tired within the first hour, and either not complete, or even begin the second half of their work out.  By continuing to work out like this, a person will risk overt training.

Instead, this individual should split up their workouts entirely.  I suggest a less time-consuming schedule that would maximize results.  Going 5 times a week is fine, but by spreading the workload, you can be certain to finish off each workout strong, as well as the week without being too fatigued.  An example would be to do cardio 3 times a week and resistance training 2 times a week.

Initial cardio sessions should not take more than an hour. I suggest the following:

  • 5 minutes of stretching
  • 5 min of a light warm up
  • 5 min of dynamic stretching
  • 20-30 min of cardiovascular training (This would be the actual Cardio workout)
  • 10 min of cool down and stretching

Keeping track of your times, distances, and type of equipment (if any) used is crucial to your overall fitness program.  This will allow you to gauge your progress and make any changes as time progresses.

Resistance training at the beginning of a workout plan should be done at least 2 times a week with proper rest in between workouts.  A person should do full body resistance training at a weight that is not too challenging, yet.  There is no point in lifting a large amount of weight if not done properly.  It may look good to see two 45 pound plates on each side of the bar, but it will be completely useless if not lifted properly. As your training progresses, you should vary your lifting style.  The incorporation of advanced lifting techniques is what will give you maximum results. Even something as simple as increasing the weight by 5 lbs can make all of the difference.

An example of this type of training would look like this:

  • Monday-Cardio
  • Tuesday Resistance Training
  • Wednesday Cardio
  • Thursday Resistance Training
  • Friday Cardio
  • Saturday & Sunday Rest

Just like cardio and resistance training, your training schedule should also be dynamic. A good personal trainer will work closely with you in designing an effective training program that will be dynamic, and allow you to attain your goals in a reasonable time frame.

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