I get a lot of email about cardiovascular conditioning: what types of workouts to do, how many days/week, how to format them etc. Here is a condensed summary of the approach I take with my clients (and my own workouts) and the "core" routines I use:
Intervals (The "30/90" routine)
Basically, just 30 seconds of intense work alternated with 90 seconds of recovery work. This format can be used on any piece of traditional cardiovascular equipment. For instance, on a treadmill, sprint for 30 sec. at 8 mph, and then walk for 90 sec. at 4 mph (this is only an example...adjust intensity based on your level of fitness). Continue in this format for 10-15 sets (20-30 minutes). You can also use a shorter work/rest ratio to make things harder: 30 seconds of intense work followed by 60 seconds of recovery work or even 30 seconds hard/30 seconds recovery for a 1:1 ratio.
The Ladder Routine
Basically just increasing the intensity upwards every 30-60 seconds. Here is an example using an elliptical trainer.
*RPM's at about 80-90
Rung #1: 1:00 at level 5 resistance
Rung #2: 1:00 at level 6 resistance
Rung #3: 1:00 at level 7 resistance
Rung #4: 1:00 at level 8 resistance
Rung #5: 1:00 at level 9 resistance
**start again at ladder rung #1 (level 5) and repeat for 4-6 rounds
Again, this is only an example...adjust the intensity based on your level of fitness.
The Interval Ladder
This is just a combination of the interval and ladder routines described above. This is actually my favorite conditioning routine. Here is an example using a treadmill:
Rung #1: 5 mph for 30 sec.
*dismount treadmill and rest for 30 seconds
Rung #2: 6:00 mph for 30 sec.
*dismount treadmill and rest for 30 seconds
Rung #3: 8 mph for 30 sec.
*dismount treadmill and rest for 30 seconds
Rung #4: 9 mph for 30 sec.
*dismount treadmill and rest for 30 seconds
Rung #5: 10 mph for 30 sec.
*dismount treadmill and rest for 30 seconds before starting over at rung #1 again...repeat for 4-6 total cycles
Again, this is just an example. If you wanted to have more "rungs" on your ladder, that is fine as well. There is no right or wrong way to do it. Actually, one of my favorite ways to use this routine is as above, but I'll keep going until I reach 12 or 13 mph before starting over. I like it because there is a built in low level warm-up which prepares me for the high intensity all sprinting of the last 2-3 rungs.
The "Traditional" Routine
This is more or less just your basic cardiovascular type of work, but I like to break it down into (1) Progressive Warm-up (2) Work Period (3) Regressive Cooldown.
You'll need to choose your work period intensity 1st in order to get the warm-up and cooldown correct. The work period should be 5-10 minutes in duration, and the intensity you choose should be challenging for that duration. For example, if you choose a 5:00 work period, don't use an intensity which you could maintain for more than about 6 or 7 minutes...it defeats the purpose. Here is an example, using a sationary bike, assuming a work period of 5:00 at resistance level 10 and between 80-90 RPM:
Progressive Warm-Up
2:00 at level 2 RPM 80-90
2:00 at level 4 RPM 80-90
2:00 at level 6 RPM 80-90
2:00 at level 7 RPM 90-90
*8:00 total warm-up
Work Period
5:00 at level 10 RPM 80-90
Regressive Cool Down
Reverse your warm-up
Total workout time: 21 minutes
The Traditional Routine, in my opinion, need not exceed 30 minutes total, especially if you've challenged yourself on the work period.
The key to all of these routines is to be progressive over time: increase the intensity of the work periods on the interval routine (or decrease the rest between intervals); end up at a higher "rung" on the ladder routine; increase the intensity and/or duration of the work period on the traditional routine.
Again, I've just thrown out arbitrary numbers in the examples of above...adjust to your own level of fitness. These types of routines can be performed on any piece of typical gym cardio equipment. You could do each routine 1 day per week for 20-30 minutes for a total of 3 weekly workouts on days you do not strength train.
Now, go put some of this information to good use!
http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html
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