CARDIO TRAINING

There are many trainers who want to steer clear of strength trianing and concentrate on cardio training to promote fat loss. If you have come straight to this link, have a read of the Fit Aussie Guide, it will give you some great insight into the many variables that can be applied. Below is a basic overview with some sample routines to help you create your own sessions.

Cardio activities are those that go for an extended period of time and have you exercising at an aerobic level. Although the old way of thinking was to exercise in the 'FAT BURNING ZONE' which was assumed to be the best method of body fat loss, that old way of thinking is gradually being replaced by new recommendations that promote higher levels of fitness and enhance fat loss (click here to read USDA recommendations). So to spice up your cardio training, don't just sit on the bike for 20 minutes at a low level of intensity, it's time to get fit. Here are some suggestions.

THESE ARE ALL SAMPLES. ADJUST THE SUGGESTED ROUTINES TO SUIT YOUR LEVEL OF ABILITY. IF UNSURE, SEE A TRAINER OR YOUR HEALTH PROFESSIONAL.

ACTIVE RECOVERY
Most people do this style of session, for the first time gym visitor it is pretty much all they do, for the elite athlete it is applied into their routine between hard sessions. This should always be at a low intensity. Basically going through the motions and enjoy it. It is great to apply some extra time stretching after this session.
TIME TRIALS
This is the ideal marker. Pick your distance and keep a record of how long it takes you to do a particular walk, run or ride. Make it appropriate to your stage of training. If you are unfit, don’t go out and try to do a personal best – this will most likely put you out of training. Do your time trial as a starting marker, knowing that you want to beat it later in your routine. Do what I do, deliberately go slower on your first time trial. It is a lot more motivating seeing a new record each time you do it. Don’t aim to go really hard until you are well into your training program and are trained up to go hard.
LONG SLOW DISTANCE

The basic rule for the Long Slow Distance session is simply as stated – it’s longer and slower than other sessions. Done just once a week, your first LSD session should only be as long as your normal session. From there it is increased in acceptable steps until an acceptable peak is reached. You should usually only increase the distance by around 10% every week or two (depending on fitness level).

For example if an unfit walker may walk around 2km for training sessions. The LSD walk may increase by just 200m every week or two until a 5km peak is reached and held. A more experienced walker, who walks around 5km or so, may then build up by 500m every week to reach a 10km LSD peak.

Although the intensity for this session is low, it should still have a warming up phase. The core of the session is controlled as stated, and as always there should be a cooling down phase followed by some light stretching.

SAMPLE SESSION (60 MIN CARDIO)

    • Warm up: 10 minutes easy.
    • Core: 40 minutes at LSD rhythm.
    • Cool down: 10 minutes easy.
    • Stretch: Mostly legs
FARLEK TRAINING

This is essentially speed play. This session is a great way to spark some intensity or life back into the body. It is also great as a build up for interval training. There are many different ways of addressing this. For example if out on a walk, you pick an object in the distance and walk quicker towards it. Let the body recover with a light stroll (or even stop and stretch) then pick a closer object and make it a little quicker. Let the body recover with a light stroll. Pick an up hill and put an effort up that hill. The session basically entails a number of efforts of different distances and intensities. This is great with a group; let each person take a turn at picking the distance and the intensity. If doing another cardio activity, simply modify the concept.

Note: As with all sessions, be aware of your personal acceptable limits. When you lower the effort to a really short distance, there may be a tendency to treat it like a sprint. Never do anything too hard too soon, the idea is to raise the intensity just a little to prepare it for harder efforts in later sessions. Control it or you could end up putting your body out of action.

SAMPLE SESSION (30 MIN FARTLEK)

Note: In fartlek style sessions, the recovery is slower than your normal level to ensure sufficient recover. If walking, some walkers may want to actually stop to help their recovery a little.

  • Warm up: 5 minutes easy
  • Build up: 1 min moderate, 1 easy, 1 moderately solid, 1 easy, 1 solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core: 20 minutes worth of efforts. * Pick a different distance and work a little harder toward it. * Do multiples of this as you feel fit. * Vary the distance, the recover, and intensity with each effort.
  • Cool down: 10 minutes.
  • Stretch: Mostly legs.
STANDARD INTERVALS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 5 minutes at set pace (2 minutes easy) Repeat interval 4 times.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
INCLINING INTERVALS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 2 minute at rythm. 2 minutes easy. 4 minutes at rythm. 2 minutes easy. 6 minutes at rythm. 2 minutes easy. 8 minutes at rythm. 2 minutes easy. 10 minutes finishing strong.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
DECLINING INTERVALS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 10 minute at rythm. 2 minutes easy. 8 minutes at rythm. 2 minutes easy. 6 minutes moderately solid. 2 minutes easy. 4 minutes solid. 2 minutes easy. 2 minutes finishing strong.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
PYRAMID INTERVALS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 2 minute at rythm. 2 minutes easy. 4 minutes at rythm. 2 minutes easy. 6 minutes at rythm. 2 minutes easy. 8 minutes at rythm. 2 minutes easy. 10 minutes at rythm. 2 minutes easy. 8 minutes at rythm. 2 minutes easy. 6 minutes moderately solid. 2 minutes easy. 4 minutes solid. 2 minutes easy. 2 minutes finishing strong. (adjust effort times to suit level of ability - just a guide).
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
STANDARD INT / DECLINING REST WITH A KICK
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 5 minutes at set pace. 2 minutes easy. 5 minutes at set pace. 90 secs easy. 5 minutes at set pace. 1 minute easy. 5 minutes at set pace. 30 secs easy. 5 minutes at set pace.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
DECLINING INT / DECLINING REST WITH A KICK
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: 10 minute at rythm. 2 minutes easy. 8 minutes at rythm. 90 secs easy. 6 minutes moderately solid. 1 minute easy. 4 minutes solid. 30 secs easy. 2 minutes finishing strong. 10 minutes starting slow and increasing intensity every 2nd minute to finish hard.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
RYTHM WITH MULTIPLE INCLINING KICKS
  • Warm up: 5 minutes easy.
  • Build up: 1 min moderate, 1 minute easy, 1 minute moderately solid, 1 minute easy, 1 minute solid.
  • Light stretch: Feel free to do a light stretch here if you need it.
  • Core training: Effort at set distance eg: 30 minutes. Aim to hold a smooth and solid rythm. Every 3rd minute throw in a kick. Kick 1 (10 secs). Kick 2 (15 secs). Kick 3 (20 secs) etc. Increase the length of each effort each time. It will get very tough near the end.
  • Cool down: 8 minutes easy.
  • Stretching: Always finish off your sessions with some stretching - especially focusing on the trained muscles.
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