Cardiovascular Training

Months 3-4

3-4 times a week

  • Treadmill walking 7-12 percent incline, progress to jogging in straight line
  • Stationary cycling
  • Elliptical
  • 1-2 times per week Long Slow Cardio 45 minutes
  • Begin jogging progression

Tips:

  • Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.

Months 4-5

3-4 times a week

  • Treadmill walking 7-12 percent incline, progress to jogging in straight line
  • Stationary cycling
  • Elliptical
  • 1-2 times per week Long Slow Cardio 45 minutes

Aerobic Training

2-3 times a week

  • Duration 40-60 minutes
  • Intensity = 60-65% max HR as target heart rate

Anaerobic Training

1-2 times a week

  • Duration 20-30 minutes
  • Intensity = 75% max HR as target heart rate

Tips:

  • Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.

Months 5-7

Aerobic Training

2-3 times a week

  • Duration 60+ minutes
  • Intensity = 60-65% max HR as target heart rate

Anaerobic Training

1-2 times a week

  • Duration 30-40 minutes
  • Intensity = 75% max HR as target heart rate

Interval Training

1-2 times a week

  • High HR (85%) max HR as target HR for one minute
  • Recover at 60% max HR for 2-3 min
  • Repeat for 4-6 intervals

Tips:

  • Lower extremity strength should all be done on same day and make sure you get 48 hours rest between strength exercises. Cardiovascular exercises should be done 3-5 times per week.

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