Fitter, Faster, Stronger, Longer: Precor Cardio Development Program

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1 Fitter, Faster, Stronger, Longer: Precor Cardio Development Program The Precor Cardio Development Program is a 3 phase training program that progressively guides your clients towards aerobic fitness and endurance improvements. This program provides an excellent introduction to cardiovascular training for beginners, yet also develops fundamental cardio efficiency for more seasoned exercisers and athletes. You can vary the length of each level and phase of the program depending on your clients unique capabilities and fitness levels. This program can be completed on either the Precor EFX or any Precor Treadmill (see Selecting Your Equipment below). Exercisers looking for a non-impact environment will find the EFX to be an optimal conditioning tool, whereas those seeking a more familiar walking and running environment can use the treadmill for this program. As these programs are heart rate driven, it is recommended that your client either wears a heart rate strap. However, in the absence of a strap the client can also use the hand sensors on the equipment. There are 3 training phases of this program. Phases 1 and 2 require a minimum training period of 6 weeks each and are recommended for most exercisers, whereas Phase 3 should only be used with exercisers looking to push their performance. Precor recommends that you integrate this program into your clients training plans based on their unique capabilities and interests. As always, get medical clearance before beginning any exercise program with your client. Fitter, Faster, Stronger, Longer: Precor Cardio Development Program Cardio Foundations Cardio Fitness Cardio Peak Level 1 Level 2 Level 3 Level 1 Level 2 Level 3 Level 1 Level 2 Level 3 Selecting Your Equipment The EFX with Crossramp provides an excellent aerobic workout without the impact associated with running or walking. Research shows that exercisers have a lower rate of perceived exertion on the EFX as compared to other forms of exercise. The EFX provides a total body workout when you use a hands-free approach, similar to walking, jogging or running depending on the stride rate. Additionally, the adjustable ramp not only challenges a client s fat burning metabolism, but also targets various muscle groups to prepare a client s muscles, tendons and joints for more advanced training loads. The Precor treadmill with adjustable speed and incline provides an excellent aerobic workout using familiar body mechanics used in normal locomotion. The treadmill utilizes a moving belt; therefore, it may take a little 'getting used to' before you feel stable at faster paces. A good idea is to pick a point in the distant foreground to focus on, rather than looking down or sideways in order to maintain balance until you are very comfortable using the treadmill. *** This program was created by Dr. Emily Cooper, MD, from Seattle Performance Medicine. Dr. Cooper is the medical director of Prevention Solutions and is certified in Advanced Cardiac Life Support (ACLS), a member of the American College of Sports Medicine (ACSM), Washington Academy of Family Practice, and American College of Preventive Medicine. She is board-certified in family practice and sports medicine. It is adapted from the original programs entitled Fat Burn and Aerobic Base Building, Cardio- Conditioning and Aerobic Base Building, and Peak Conditioning.

2 Fitter, Faster, Stronger, Longer: Cardio Foundations Cardio Foundations is a great starting place for new exercisers. Cardio Foundations is the first of three phases in a training journey that guides beginners toward improved cardiovascular fitness. This 6 week program includes three progressive training levels aimed at developing your clients aerobic fitness while training their bodies to burn fat during workouts. Level Training Objective Weeks Per Training Level 1 Develop aerobic fitness & train the body to burn fat 2 Continue to develop aerobic fitness & increase fat burn 3 Further aerobic base & muscle metabolism *Exercisers should complete at least 4 workouts per week for 2 weeks at each training level Each training level includes a workout description and training template that you can implement and/or share with your client.

3 Fitter, Faster, Stronger, Longer: Precor Treadmill Cardio Development Program Cardio Foundations: Level 1 A great starting place for new exercisers, this workout helps develop a client s aerobic fitness base while training his/her body to burn fat during workouts. It emphasizes lower levels of intensity to achieve maximum fat burning, resulting in the foundation of aerobic fitness and endurance. This workout is the first step toward more challenging workouts. This workout will help clients achieve the greatest rate of fat burning which will improve over time as they transition to Cardio Foundations Levels 2 and 3. It works by maintaining a relatively low intensity in order to allow the muscles to obtain plenty of oxygen from the circulation for optimal fat burning. By improving the fat burning capacity at low intensity, your clients will be able to burn fat at higher intensities as they advance through each phase of the Cardio Development Program. The muscles and tendons are also strengthened by adjusting the incline during the workout to target specific muscle groups. #1: Program Overview Equipment: Any Precor Treadmill Total Time: 20 minutes Frequency: 4 days per week # of Weeks Before Advancement: Completion of a minimum 2 weeks of consistent workouts 4 days per week. Next Recommended Workout Type: Cardio Foundations: Level 2 #2: Training Tips Stay Flexible: Incorporate a general flexibility program as part of a regular exercise routine. If clients plan to stretch prior to the workout, it's best to warm up their muscles first with 3-5 minutes of gentle movement. Hydrate & Energize: Consume 8-12 ounces of water or sports drink within 1 hour prior to the workout. Consume a meal or snack containing carbohydrates and protein 1 hour prior to the workout. Safety First: Clients should not exercise if they are sick, injured or have a fever. #3: Workout Structure Program: Manual Intensity Level: 65-75% of predicted HR max. This workout should feel fairly easy (8-10 on the modified Borg scale). Warm-up and cool down should always be between 55-65% of predicted HR max. Resistance: Varies depending on individual heart rate response. Heavier people will be able to get to higher resistance levels due to the effect of gravity while lighter people will need to stay at the lowest settings in order to keep their heart rate in the target range. Strides per minute: To determine a client s stride rate per minute, count the number of times one foot strikes the ground over 15 seconds and multiply by 4. If they are jogging or running, they should aim for strides per minute to optimally target the aerobic system.

4 Cardio Foundations: Level 1 for TRM Your Zone Calculate target heart rates before starting! Predicted HR Max = 220 Age = Warm-up/cool down low limit = 0.55 x Age = Warm-up/cool down high limit = 0.65 x Age = Fat burning low limit = 0.65 x Age = Fat burning high limit = 0.75 x Age = Warm-Up Time: 0-3 Minutes ü Gradually increase HR into target zone. ü Let go of the handles and swing arms naturally. ü Pick a point ahead to focus on. ü Use the bars for balance and to check HR as needed Interval 1 Time: 3 7 Minutes Target Muscles: Quadriceps and calves ü Gradually increase speed to achieve ü Clients should be able to converse without shortness of breath. Slow down if they have discomfort or difficulty breathing. Interval 2 Time: 7-12 Minutes Incline: 4% Target Muscles: Glutes ü Raise the incline and adjust speed to maintain ü Encourage client to be patient as their body adapts to this exercise. Every 5 th workout they may find they can increase their pace without exceeding Interval 3 Time: Minutes Incline: 2% Target Muscles: Hamstrings, Quadriceps and Calves ü Reduce incline and increase speed to maintain ü With time clients will be able to move faster at a lower heart rate. Cool Down Time: Minutes ü Reduce incline and adjust speed to maintain ü With improvements in your client s fitness their HR will lower more quickly. ü Continue the cool down until HR has remained in the target range for one minute.

5 Fitter, Faster, Stronger, Longer: Precor Treadmill Cardio Development Program Cardio Foundations: Level 2 This workout allows clients to continue to develop aerobic fitness and to train their muscles to burn higher percentages of fat during workouts. This workout cultivates the base established in level 1 by emphasizing lower levels of intensity to achieve maximum fat burning. The Cardio Foundations: Level 2 workout will help your clients achieve the greatest rate of fat burning which will improve overtime as they transition to Cardio Foundations: Level 3. It works by maintaining a relatively low intensity in order to allow the muscles to obtain plenty of oxygen from the circulation for optimal fat burning. The muscles and tendons are also strengthened by adjusting the incline during the workout to target specific muscle groups. In addition to increasing fat burning in the muscles, this workout also serves a foundation for the aerobic base that will further strengthen and develop during Phase 2: Cardio Fitness. #1: Program Overview Equipment: Any Precor Treadmill Total Time: 20 minutes Frequency: 4 days per week # of Weeks Before Advancement: Completion of a minimum 2 weeks of consistent workouts 4 days per week. Next Recommended Workout Type: Cardio Foundations: Level 2 #2: Training Tips Stay Flexible: Incorporate a general flexibility program as part of a regular exercise routine. If clients plan to stretch prior to the workout, it's best to warm up their muscles first with 3-5 minutes of gentle movement. Hydrate & Energize: Consume 8-12 ounces of water or sports drink within 1 hour prior to the workout. Consume a meal or snack containing carbohydrates and protein 1 hour prior to the workout. Safety First: Clients should not exercise if they are sick, injured or have a fever. #3: Workout Structure Program: Manual Intensity Level: 65-75% of predicted HR max. This workout should feel fairly easy (8-10 on the modified Borg scale). Warm-up and cool down should always be between 55-65% of predicted HR max. Resistance: Varies depending on individual heart rate response. Heavier people will be able to get to higher resistance levels due to the effect of gravity while lighter people will need to stay at the lowest settings in order to keep their heart rate in the target range. Strides per minute: To determine a client s stride rate per minute, count the number of times one foot strikes the ground over 15 seconds and multiply by 4. If they are jogging or running, they should aim for strides per minute to optimally target the aerobic system.

6 Cardio Foundations: Level 2 for TRM Your Zone Calculate target heart rates before starting! Predicted HR Max = 220 Age = Warm-up/cool down low limit = 0.55 x Age = Warm-up/cool down high limit = 0.65 x Age = Fat burning low limit = 0.65 x Age = Fat burning high limit = 0.75 x Age = Warm-Up Time: 0 3 Minutes ü Gradually increase HR into target zone. ü Let go of the handles and swing arms naturally. ü Pick a point ahead to focus on. ü Use the bars for balance and to check HR as needed Interval 1 Time: 3 7 Minutes Target Muscles: Quadriceps and calves ü Gradually increase speed to achieve ü Clients should be able to converse without shortness of breath. Slow down if they have discomfort or difficulty breathing. Interval 2 Time: 7 12 Minutes Incline: 4% Target Muscles: Glutes ü Raise the incline and reduce speed to maintain ü Encourage client to be patient as their body adapts to this exercise. Every 5 th workout they may find they can increase their pace without exceeding Interval 3 Time: Minutes Incline: 2% Target Muscles: Hamstrings and Quadriceps ü Reduce incline and adjust speed to maintain ü With time clients will be able to move faster at a lower HR. Interval 4 Time: Minutes Target Muscles: Quadriceps and Calves ü Reduce incline and adjust speed to maintain target HR

7 Interval 5 Time: Minutes Incline: 5% Target Muscles: Glutes Cardio Foundations: Level 2 for TRM Cool Down Time: Minutes ü Raise incline and adjust speed to maintain target HR. ü Reduce incline and adjust speed to maintain ü With improvements in fitness your client s heart rate will lower more quickly. ü Continue the cool down until heart rate has remained in the target range for one minute.

8 Fitter, Faster, Stronger, Longer: Precor Treadmill Cardio Development Program Cardio Foundations: Level 3 This workout allows clients to continue to develop aerobic fitness and to train their muscles to burn higher percentages of fat during workouts. This workout cultivates the base established in levels1 and 2 by emphasizing lower levels of intensity to achieve maximum fat burning. The Cardio Foundations: Level 3 workout will help your clients achieve the greatest rate of fat burning which will improve overtime as they transition to Phase 2: Cardio Fitness. It works by maintaining a relatively low intensity in order to allow the muscles to obtain plenty of oxygen from the circulation for optimal fat burning. The muscles and tendons are also strengthened by adjusting the incline during the workout to target specific muscle groups. In addition to increasing fat burning in the muscles, this workout also serves a foundation for the aerobic base that will further strengthen and develop during Phase 2. #1: Program Overview Equipment: Any Precor Treadmill Total Time: 30 minutes Frequency: 4 5 days per week # of Weeks Before Advancement: Completion of a minimum 2 weeks of consistent workouts 4 days per week. Next Recommended Workout Type: Cardio Fitness: Level 1 #2: Training Tips Stay Flexible: Incorporate a general flexibility program as part of a regular exercise routine. If clients plan to stretch prior to the workout, it's best to warm up their muscles first with 3-5 minutes of gentle movement. Hydrate & Energize: Consume 8-12 ounces of water or sports drink within 1 hour prior to the workout. Consume a meal or snack containing carbohydrates and protein 1 hour prior to the workout. Safety First: Clients should not exercise if they are sick, injured or have a fever. #3: Workout Structure Program: Manual Intensity Level: 65 85% of predicted HR max. This workout should feel fairly easy (8-10 on the modified Borg scale). Warm-up and cool down should always be between 55-65% of predicted HR max. Resistance: Varies depending on individual heart rate response. Heavier people will be able to get to higher resistance levels due to the effect of gravity while lighter people will need to stay at the lowest settings in order to keep their heart rate in the target range. Strides per minute: To determine a client s stride rate per minute, count the number of times one foot strikes the ground over 15 seconds and multiply by 4. If they are jogging or running, they should aim for strides per minute to optimally target the aerobic system.

9 Cardio Foundations: Level 3 for TRM Your Zone Calculate target heart rates before starting! Predicted HR Max = 220 Age = Warm-up/cool down low limit = 0.55 x Age = Warm-up/cool down high limit = 0.65 x Age = Fat burning low limit = 0.65 x Age = Fat burning high limit = 0.75 x Age = Warm-Up Time: 0-3 Minutes ü Gradually increase HR into target zone. ü Let go of the handles and swing arms naturally. ü Pick a point ahead to focus on. ü Use the bars for balance and to check HR as needed Interval 1 Time: 3 7 Minutes Target Muscles: Quadriceps and calves ü Gradually increase speed to achieve ü Clients should be able to converse without shortness of breath. Slow down if they have discomfort or difficulty breathing. Interval 2 Time: 7-12 Minutes Incline: 1% Target HR Zone: 75-80% Target Muscles: Variable ü Raise the incline and adjust speed to maintain ü Encourage client to be patient as their body adapts to this exercise. Every 5 th workout they may find they can increase their pace without exceeding Interval 3 Time: Minutes Incline: 3% Target Muscles: Hamstrings and Quadriceps Interval 4 Time: Minutes Target HR Zone: 75 80% Target Muscles: Quadriceps and calves ü Increase incline and adjust speed to maintain ü With time clients will be able to move faster at a lower HR. ü Reduce incline and increase speed to maintain

10 Cardio Foundations: Level 3 for TRM Interval 5 Time: Minutes Incline: 5% Target Muscles: Glutes Cool Down Time: Minutes ü Raise incline and reduce speed to maintain ü Reduce incline and adjust speed to maintain ü With improvements in fitness your client s heart rate will lower more quickly. ü Continue the cool down until heart rate has remained in the target range for one minute.

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