Perfect Fitness perfect situp, Owner'S Manual

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24
Progressive Cardiovascular Training Program
The training program that follows is a progressive training program for cardiovascular
conditioning. It can be used for any aerobic activity you choose.
CONDITIONING BASE
week
how often
(times per week)
how long
(minutes)
how hard
(% heart rate)
how hard
(RPE)*
rPe descriptive rating
1 2 - 3 5 - 15 40 - 50 2 - 4 somewhat easy to somewhat hard
2 2 - 3 5 - 15 40 - 50 2 - 4 somewhat easy to somewhat hard
3 2 - 3 10 - 17 40 - 50 2 - 4 somewhat easy to somewhat hard
4 2 - 3 10 - 17 50 - 60 2 - 4 somewhat easy to somewhat hard
5 3 15 - 20 50 - 60 2 - 4 somewhat easy to somewhat hard
6 3 - 4 15 - 20 50 - 60 2 - 4 somewhat easy to somewhat hard
MOVING BEYOND BASE-LEVEL FITNESS
week
how often
(times per week)
how long
(minutes)
how hard
(% heart rate)
how hard
(RPE)*
rPe descriptive rating
7 - 9 3 - 4 20 - 25 60 -65 3 - 4 Moderate to somewhat hard
10 - 13 3 - 4 21 - 25 65 - 70 4 - 5 somewhat hard to hard
14 - 16 3 - 4 26 - 30 65 - 70 4 - 5 somewhat hard to hard
17 - 19 3 - 5 26 - 30 70 - 75 4 - 5 somewhat hard to hard
20 - 23 3 - 5 31 - 35 70 - 75 4 - 5 somewhat hard to hard
24 - 27 3 - 5 31 - 35 70 - 75 4 - 5 somewhat hard to hard
MAINTENANCE
week
how often
(times per week)
how long
(minutes)
how hard
(% heart rate)
how hard
(RPE)*
rPe descriptive rating
after
4-6
months
3 - 6 30 - 60 40 - 85 3 - 6
easy - Moderate
to somewhat hard
*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.