Next step in creating your cardiovascular fitness
program after you
figured out your fitness
level, is planning your workout increasing its
intensity and time safely and efficiently.
Heart rate schedules
If your fitness level is poor, first three weeks
your exercise heart
rate (HR) should not exceed your HR at rest by 10 beats per minute,
next
three weeks it should be your resting HR plus 15, next three weeks -
plus
20. Then you will need to re-evaluate your fitness level.
For the "fair" fitness level, the schedule should be
looking as the
following:
Weeks 1 and 2 - HR at rest 10
Weeks 3 and 4 - HR at rest 15
Weeks 5 and 6 - HR at rest 20
Weeks 7 10 - HR at rest 25
Fitness category "Good"
Weeks 1 and 2 - 60% MHR (Click
here for MHR: Maximal Heart Rate)
Weeks 3 and 4 - 65% MHR
Weeks 5 and 6 - 70% MHR
Weeks 7 to 10 - 75% MHR
Fitness category "Excellent"
Weeks 1 and 2 - 65% MHR
Weeks 3 and 4 - 70% MHR
Weeks 5 and 6 - 75% MHR
Weeks 7 to 10 - 80% MHR
Time schedules
Unlike hear rate schedules that are not
exercise-specific, time schedules
can be substantially different depending on concrete
exercises.
Here are two samples of schedules: for walking and swimming, three
times
a week. Maintain HR corresponding to you category of fitness and
the week on shcedule.
Swimming
Beginners (Low fitness or "Bad" category)
Week
Distance
Calories burnt
1
200 yards (approx. 40
Cal.)
2
250 yards (approx. 50
Cal.
3
300 yards (approx. 60
Cal.)
4
350 yards (approx. 75
Cal.)
5
400 yards (approx. 85
Cal.)
6
450 yards (approx. 75
Cal.)
7
500 yards (approx. 105
Cal.)
8
550 yards (approx. 115
Cal.)
9
600 yards (approx. 130
Cal.)
10 650
yards (approx. 150
Cal.)
Intermidiate (Fair/Average categories)
Week
Distance
Calories burnt
1
500
yards
( approx. 105 Cal.)
2
550
yards
( approx. 115 Cal.)
3
600
yards
( approx. 130 Cal.)
4
650
yards
( approx. 140 Cal.)
5
700
yards
( approx. 160 Cal.)
6
750
yards
( approx. 170 Cal.)
7
800
yards
( approx. 180 Cal.)
8
850
yards
( approx. 190 Cal.)
9
900
yards
( approx. 200 Cal.)
10 1,000
yards
( approx. 210 Cal.)
Advanced (Good/Excellent categories)
Week
Distance
Calories burnt
1
700
yards
( approx. 160 Cal.)
2
750
yards
( approx. 170 Cal.)
3
800
yards
( approx. 180 Cal.)
4
850
yards
( approx. 190 Cal.)
5
900
yards
( approx. 200 Cal.)
6
1,000 yards
( approx. 210 Cal.)
7
1,100 yards
( approx. 220 Cal.)
8
1,200 yards
( approx. 240 Cal.)
9
1,400 yards
( approx. 260 Cal.)
10
1,600 yards ( approx.
300
Cal.)
Walking
Beginners (Low fitness catefories)
Week
Distance
Calories burnt
1
0.5
mile
(approx. 50 Cal.)
2
0.5
mile
( approx. 50 Cal.)
3
0.75
mile
( approx. 75 Cal.)
4
0.75
mile
( approx. 75 Cal.)
5
1
mile
( approx. 100 Cal.)
6
1
mile
(approx. 100 Cal.)
7
1.25
mile
( approx. 125 Cal.)
8
1.25
mile
( approx. 125 Cal.)
9
1.5
mile
( approx. 150 Cal.)
10
1.5
mile
( approx. 150 Cal.)
Walking
Intermidiate
(Fair/Average
categories)
Week
Distance
Calories burnt
1
1
mile
( approx. 100 Cal.)
2
1
mile
( approx. 100 Cal.)
3
1.25
mile
( approx. 125 Cal.)
4
1.25
mile
( approx. 125 Cal.)
5
1.5
mile
( approx. 150 Cal.)
6
1.5
mile
(approx. 150 Cal.)
7
1.75
mile
( approx. 175 Cal.)
8 1.75 mile
( approx. 175 Cal.)
9 2 miles
( approx. 200 Cal.)
10 2 miles
( approx. 200 Cal.)
Advanced (Good/Excellent categories)
Week Distance/calorie burnt
1 2
miles
(approx. 200 Cal.)
2 2
miles
(approx. 200 Cal.)
3 2.25
miles
(approx. 225 Cal.)
4 2.25
miles
(approx. 225 Cal.)
5 2.5
miles
(approx. 250 Cal.)
6 2.5
miles
(approx. 250 Cal.)
7 2.75
miles
(approx. 275 Cal.)
8 2.75
miles
(approx. 275 Cal.)
9 3
miles
(approx. 300 Cal.)
10 3
miles
(approx. 300 Cal.)
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