85
PROGRESSIVE CARDIOVASCULAR TRAINING PROGRAM
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
1
2
3
4
5
6
2 - 3
2 - 3
2 - 3
2 - 3
3
3 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
2 - 4
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
Somewhat easy to somewhat hard
5 - 15
5 - 15
10 - 17
10 - 17
15 - 20
15 - 20
40 - 50
40 - 50
40 - 50
50 - 60
50 - 60
50 - 60
The training program that follows is a progressive training program for cardiovascular conditioning.
It can be used for any aerobic activity you choose. But remember, these are only guidelines.
People with medical conditions should discuss this training program with their physician.
MOVING
BEYOND
BASE-LEVEL
FITNESS
CONDITIONING
BASE
MAINTENANCE
*RPE = rating of perceived exertion; this means you match up a numerical rating (RPE) of 1-10, with how you feel
(RPE descriptive rating in chart above). A rating of 2 -3 is equal to a warm-up or recovery level of effort; 4 - 5
equates to moderate to somewhat challenging; 6 -10 represents effort that is somewhat hard, to very hard.
Smart Progression
In regard to progressing to a higher intensity level,
longer duration, or more frequent sessions, it makes
good sense to change only one of these elements at
a time. You run a higher risk of overuse injury if you
simultaneously increase more than one of these
elements. A conservative yet effective guideline is to
increase intensity or duration by no more than about
5 percent. You should adapt to this increase over a
period of a week or two, and then consider changing
one of the other variables (frequency, duration or
intensity) or further progressing the one you’ve
adapted to.
Top Aerobic Exercise
No one cardiovascular activity is better than another!
Manipulating how hard (intensity), how often (duration),
and how long (frequency) you participate in a
particular aerobic activity determines its effectiveness
or lack thereof. And of course, you have to like what
you’re doing. Choose the type of aerobic activity that
is right for you by identifying one or more types of
cardio exercise that you can see yourself sticking to,
and enjoying, for the rest of your life. Often, the best
aerobic exercise will be not one, but several activities
that are fun and feel good to your body. Excellent
cardiovascular activities include, but are not limited
to, walking, swimming, water fitness, jogging, running,
cross-country skiing, in-line skating, lateral movement
training (slide), cycling, mountain biking, and step
training.
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
7 - 9
10 - 13
14 - 16
17 - 19
20 - 23
24 - 27
3 - 4
3 - 4
3 - 4
3 - 5
3 - 5
3 - 6
3 - 4
4 - 5
4 - 5
4 - 5
4 - 5
4 - 5
Moderate to somewhat hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
Somewhat hard to hard
20 - 25
21 - 25
26 - 30
26 - 30
31 - 35
31 - 35
60 - 65
65 - 70
65 - 70
70 - 75
70 - 75
70 - 75
WEEK
HOW OFTEN
(times per week)
HOW HARD
(% heart rate)
HOW LONG
(minutes)
HOW HARD
(RPE)*
RPE DESCRIPTIVE RATING
After 4-6
months
3 - 6
3 - 6
Easy - Moderate to somewhat hard
30 - 60
40 - 85
CRUSH HAZARD. Keep hands clear
while assembling and disassembling.
WARNING
CAUTION
Always keep the Lat Bar in its holder
when not in use.
WARNING
Failure to read and follow the safety
instructions stated in the Owner’s Manual
and Video may result in POSSIBLE
SERIOUS INJURY OR DEATH. KEEP
CHILDREN AWAY. Maximum user weight
300 lbs. Replace this label if damaged,
illegible or removed. Class HC.
WARNING LABEL 1
WARNING LABEL 2
CAUTION LABEL 1
CAUTION
LABEL 1
WARNING
LABEL 1
WARNING
LABEL 2
4
EQUIPMENT WARNING/CAUTION LABELS
CRUSH HAZARD.
Keep hands clear
while operating.
WARNING
WARNING
LABEL 3
WARNING
LABEL 5
WARNING
LABEL 5
WARNING
LABEL 3
WARNING
Keep hands
away from
pulleys and
moving parts.
WARNING
LABEL 5
(6 locations)
IMPORTANT:
Note placement
of the following
Warning/Caution
Labels on your
equipment.
Summary of Contents for Bio Force 3842
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