?How to use the NASM Cardio Routines?

September 24, 2009 by mbluestone94 

Ok this may seem complicated but I assure you it is not.  When you open any one of the listed in the “Training Tools“ you will see 3 zones of heart rate training.

Zone 1: 60-75% of MHR

Zone 2: 80-85% of MHR

Zone 3: 86-90% of MHR

MHR is short for Maximum Heart Rate.

MHR = 220 – Age

This means if you are 40 years of age you MHR = 180. Now inorder for you to figure out your zones you multiply your MHR by the percentages listed in the zones.

Zone 1:     .6 * 180 = 108 &    .75 * 180 = 135

Zone 2:     .8 * 180 = 144 &    .85 * 180 = 153

Zone 3:     .86 * 180 = 155 &    .9 * 180 = 162

So lets say you are 40 years of age and we are following Cycle 5.  Go ahead and open it by selecting the link.  Look at the “High Intensity Day” you will notice all three zones are in use.

  • When your in zone 1 during the 5 minuite warm up you will keep your HR between 108 and 135.
  • When your in zone 2 you will keep your HR between 144 and 153
  • When your in zone 3 you will keep your HR between 155 and 162
One more thing.  If you add up the time training for each day you will notice the routine times only add up to about 16 minutes.  You are not supposed to stop after the seven intervals, simply determine how long you want to exercise and continue the intervals 5 minutes prior to completion and be sure to do the 5 minute cool down.
Please come forth with questions.
For a more detailed description of each cardio routine

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