Cardio Interval Training - What it Looks Like on Paper
This is what I've been doing for 9 weeks now. It started with a VO2 test on a treadmill where my metabolic profile was compiled. My trainer then sets up workouts every day and they are emailed to me the day before.
I print out the plan (first attachment) and bring to the gym with my heart monitor. I increase/decrease resistance & intensity to keep my heart rate in the zones shown on the plan for the durations listed. It requires constant attention but makes the 60 minutes go by very fast!
Afte the workout is complete, I upload the data to the website via a blue-tooth dongle that comes with the heart monitor. This data is then analyzed, compared to the plan, and then given a compliance score. There is a section where I can rate the workout and notify my trainer of any issues.
Based on this data the trainer modifies future workouts if needed. MWF are 60 minute workouts. T&TH are 35 minutes with a weight lifting routine that usually takes 50-60 minutes.
I'm not promoting this gym... the service they use "enewleaf" is used by multiple gyms across the country.
After 12 weeks you get re-evaluated and your workouts are adjusted accordingly.
Sample plan emailed to me:
What the results look like. The black line is the actual heart rate data.
Looks cool! Those charts look awesome, I will have to look into it. I do cardio interval training on the treadmill at the gym. It really made the weight come off! Awesome exercise I recommend to everybody.
I have been doing this now since February 1st. I have not missed a workout.. and even added more on the weekends here and there (not doing that any more now).
About a month in I switched from the treadmill to the elliptical because my shins were hurting. My trainer suggested that I switch before I get injured.
Last night I had a major breakthrough. After the 35 minutes of cardio and 50 minutes to finish my weight lifting routine I noticed I was only at 7300 steps (10K + needed every day!) for the day. Normally my wife and I would go for a walk but the weather was kind of bad so I decided to hop on the treadmill. After an 8 minute warmup I started jogging. Before I struggled to even run for 1 minute. Last night I started jogging and minute after minute ticked by with absolutely no fatigue, no shortness of breath.
It was probably the most amazing feeling I've ever had in the gym. Having the ability to run and run and not feel winded is a first for me... even since I was kid. I HATED running with a passion.
This weekend I'm going to go to a running store and get some proper shoes. I don't care what they cost.
I get my VO2 Max re-evaluated the end of this month, 12 weeks after I started. The workouts will get tough again as everything will be shifted up a notch based on my new fitness level.
Perhaps my goal of running a 10K before the end of the year will happen!
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