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Intermediate Level Cardio Conditioning

This intermediate cardio conditioning program will help you improve your current level of endurance and stamina during workout. Intermediate cardio conditioning allows you to further enhance the delivery of oxygen throughout the body in return improving your circulation and overall energy levels.

After building a base foundation in cardio conditioning, your heart will become stronger and enable you to increase the length of your workout. It will also allow you to work at an increased target heart rate of 65% to 75%. Everything from daily functions to energy level will improve in your everyday life.

Strengthening the heart muscle requires the heart rate to beat at a moderately intense to intense pace for 30-45 minutes three times a week. For an intermediate level, the level of exertion should feel somewhat difficult to intense. Once you have a base foundation in cardio conditioning, increasing your intensity level allows your body to burn more calories and fat.

Workout Details:

Precor Machine: C764 Climber
Time: 45-minute workout
Program: Manual
Intensity Level: 65% to 75% of Target Heart Rate
Resistance Work level (1-10): 4-6

Before You Begin:

• Warm-up and stretch your lower body 5 minutes before working out.
• You should be well hydrated. Drink at least 1 cup of water 1 to 2 hours before exercising.
• You should eat within the 6 hours prior to your workout - a meal consisting of 1 protein serving and 2 carbohydrate servings.
• Fitness Level requirement:
  Annual physical check-up clearing you to exercise with target heart rate modifications as needed.
• Calculate your target heart rate.Your target range should be in between the following low and high range numbers:
  Low Range: 220 - age = ___ x 55% (the intensity level) = ___ beats per minute
  High Range: 220 - age = ___ x 65% (the intensity level) = ___ beats per minute

0 minutes: Increase resistance level to 4. Your pace should be somewhat intense. Keep hands placed on the bar, making sure not to hyperextend the elbow. Monitor your perceived exertion (listen to your body) to adjust intensity and resistance levels accordingly. Make sure your target heart rate stays within the 65% to 75% range.

4 minutes: Maintain a steady pace. Reduce or increase speed as required to achieve your target intensity rate. Focus on total body form-do not drape or lean over the Climber. This will ensure your hamstring and gluteal muscles are performing the work.

8 minutes: Increase resistance level to 5. Use short steps and stay on the balls of your feet, allowing your calves to do most of the work.

12 minutes: Increase speed to 3 or 4. Remember to drink fluids throughout your workout.

16 minutes: Reduce your resistance level as needed. Let the power of your legs and the strength of your major muscle groups do the work.

20 minutes: Check your heart rate. Make sure you are working out between your high and low range numbers calculated in the 'Before You Begin' section above. If your heart rate hasn't increased to 60% of the target rate, or if you do not feel challenged, pick up the pace by increasing the speed 2 levels.

24 minutes: Set resistance speed level to between 4 and 6. Maintain an upright posture and a comfortable hand position. If at any point your body feels over-exerted to the extent that you feel out of breath, or you find it difficult to talk, reduce your workout levels.

28 minutes: Focus on a steady rhythm with each step.

32 minutes: Increase speed intensity to level 5. Focus on each step. Remember not to drape or lean on the bars.

36 minutes: As you step, allow your handgrip to change positions.

42 minutes: Remember to drink fluids throughout your workout.

43 minutes: As you near the last 2 minutes, let your perceived exertion determine how you will end your workout. If you feel exhausted, maintain a steady pace, reduce your resistance speed by 2 levels, and slow your strides by 20 per minute. If you feel unchallenged pick up the pace, increase your resistance by 2 levels, and increase your stepping pace by 1 or 2 levels.

45 minutes: Slow down and let your heart rate recover to a normal level. Cool down.