Michelob ULTRA St. Patrick’s Day Parade Run

Local events are a fantastic way to promote your health and fitness ventures and St Louis has many to offer.  We train in the gym almost daily and now its time to hit the pavement with the rest of the St Louis community to put our cardio respiratory fitness levels to the test.  Lets lose some weight together at the 2010 St. Patrick’s Day Parade Run!

Remember that your not competing against the others, your competing against yourself.

The 2010 St. Patrick’s Day Parade Run takes place on Saturday, March 13, at 9:00 AM. One of the largest events of its kind in the St. Louis area, with over 9,000 participants, the 5 mile Run travels the streets of Downtown and Midtown St. Louis.

Date: Saturday, March 13

Time: 9:00 AM

Distance: 5 miles

Race Website: St. Patrick’s Day Parade Run

Race Registration: St. Patrick’s Day Parade Run Registration

Cost: $19

Comment below if you would like to join me.

Week 1-3 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 heart rate within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

You have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.

Steps:

1. Warm up to zone 1 heart rate within 5 minutes
2. Progress heart rate into the lower limits of zone 2 within 2 minutes and hold for the remaining time
3. Regress your heart rate into the middle of zone 1 within 1 minute and hold for the remaining time
4. Progress heart rate into the middle of zone 2 within 2 minutes and hold for the remaining time
5. Regress your heart rate into the middle of zone 1 within 1 minute and hold for the remaining time
6. Progress heart rate into the upper limits of zone 2 within 2 minutes and hold for the remaining time
7. Regress your heart rate into the middle of zone 1 within 1 minute and hold for the remaining time
8. Change equipment and repeat steps 2-7
9. Repeat steps 2-8 for the duration of your workout

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. Warm up to zone 1 heart rate within 5 minutes.
2. Progress heart rate into the middle of zone 2 within 1 minute and hold for the remaining time.
3. Progress heart rate into the lower limits of zone 3 within 1 minute and hold for the remaining time.
4. Regress heart rate into the upper limits of zone 2 within 1 minute and hold for the remaining time
5. Regress heart rate into the middle limits of zone 2 within 1 minute and hold for the remaining time
6. Regress heart rate into the lower limits of zone 2 within 1 minute and hold for the remaining time

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and transmitter:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

I recommend you go with a polar watch. Click on the advertising link above to view and/or purchase watches.

Week 4 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold heart rate in zone 1 for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

You have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Proceed to zone 2 for 3 minutes.  The 3 minute count begins before you reach zone 2.
3. Regress heart rate into zone 1 within 1 minute and hold for the remaining seconds.
4. Repeat steps 2 and 3 two more times and then switch machines and repeat interval.
5. Continue this system for 30-60 minutes.

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into zone 2 within 1 minute and hold for the seconds remaining within that 60 second count.
3. Progress heart rate into the middle of zone 3 within 1 minute and hold for the seconds remaining within that 60 second count.
4. Regress heart rate into the lower limits of zone 3 within 1 minute and hold for the remaining seconds.
5. Regress heart rate into the middle of zone 2 for 1 minute and hold for the remaining seconds
6. Regress heart rate to the lower end of zone 2 for 1 minute and hold for the remaining seconds.
7. Repeat steps 2-6 for 30-60 minutes

Repeat the 3 day series for the duration of the week and then reassess.  You may need to continue the week 4 routine for as long as 6 weeks. If your reassessment showed progress then proceed to the Week 5 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine twice before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 3, Thursday would be day 1, Friday would be day 2, and Saturday would be day 3.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart Rate Watch and Transmiter

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

I recommend you go with a polar watch. Click on the image above to view and/or purchase watches.

Week 5 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into the lower limits of zone 2 for 4 minutes.  The 4 minute count begins before you reach zone 2.
3. Regress heart rate into zone 1 within one minute and hold for the remaining seconds
4. Progress heart rate into the middle of zone 2 for 4 minutes and hold for the remaining time.
5. Regress heart rate into zone 1 within one minute and hold for the remaining seconds
6. Progress heart rate into the upper limits of zone 2 for 4 minutes and hold for the remaining time.
7. Change machines and repeat steps 2-6
8. Continue this system for 30-60 minutes.

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into the lower limit of zone 2 within 1 minute and hold for the seconds remaining within that 60 second count.
3. Progress heart rate into the middle of zone 2 within 1 minute and hold for the seconds remaining within that 60 second count.
4. Progress heart rate into the lower limits of zone 3 within 1 minute and hold for the remaining seconds.
5. Regress heart rate into the middle of zone 2 for 1 minute and hold for the remaining seconds
6. Progress heart rate into the lower limits of zone 3 within 1 minute and hold for the remaining seconds.
7. Repeat steps 2-6 for 30-60 minutes

Repeat the 3 day series for the duration of the week and then reassess.  You may need to continue the week 5 routine for as long as 6 weeks. If your reassessment showed progress then proceed to the Week 6 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine twice before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 3, Thursday would be day 1, Friday would be day 2, and Saturday would be day 3.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and monitor:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

I recommend you go with a polar watch. Click on the advertising link above to view and/or purchase watches.

Week 6 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Proceed to zone 2 for 5 minutes.  The 5 minute count begins before you reach zone 2.
3. Regress heart rate into zone 1 within one minute and hold for the remaining seconds.
4. Repeat steps 2 and 3 two more times and then change to a different piece of equipment, skip the warm up and repeat the interval series
5. Continue this system for 30-60 minutes.

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into zone 3 within 1 minute and hold for the seconds remaining within that 60 second count.
3. Regress heart rate into zone 2 within 1 minute and hold for the seconds remaining within that 60 second count.
4. Repeat steps 2-3 for 30-60 minutes

Repeat the 3 day series for the duration of the week and then reassess.  You may need to continue the week 6 routine for as long as 4 weeks. If your reassessment showed progress then proceed to the Week 7 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine twice before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 3, Thursday would be day 1, Friday would be day 2, and Saturday would be day 3.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and monitor:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

Week 7 Overcoming Plateaus Weight Loss Cardio Routine (stage 2 training)

Do you need a heart rate watch? —>

Instructions:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Proceed to the lower 3^rd of zone 2 for 5 minutes.  The 5 minute count begins before you reach zone 2.
3. Regress heart rate into zone 1 within 30 seconds and hold for the remaining seconds (it may take you the full 30 seconds to get there.
4. Repeat steps 2 and 3 two more times and then change to a different piece of equipment, skip the warm up and repeat the interval series
5. Continue this system for 30-60 minutes.

Day 3 overcoming plateaus- high intensity day:

This is a recovery week so there is no zone 3 training

Repeat the 2 day series for the duration of the week and then reassess.  You may need to continue the week 7 routine for as long as 4 weeks. If your reassessment showed progress then proceed to the Week 8 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine three times before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 1, Thursday would be day 2, Friday would be day 1, and Saturday would be day 2.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and monitor:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

Week 8 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Quality heart rate monitors can be found here ——>

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while

primarily burning calories from body fat

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into the lower limits of zone 2 for 30 seconds and hold for the remaining seconds
3. Regress heart rate into the middle of zone 1 for 30 seconds and hold for the remainder.
4. Progress heart rate into the middle of zone 2 for 1 minute and hold for the remaining seconds
5. Regress heart rate into the middle of zone 1 for 30 seconds and hold for the remainder.
6. Progress heart rate into the upper limits of zone 2 for 30 seconds and hold for the remaining seconds
7. Regress heart rate into the middle of zone 1 for 30 seconds and hold for the remainder.
8. Change to a different piece of equipment, skip the warm up and repeat steps 2-7
9. Continue this system for 30-60 minutes.

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into the lower limits of zone 2 within 1 minute and hold for the seconds remaining within that 30 second count.
3. Regress heart rate into zone 1 for 1 minute and hold for the seconds remaining within that 1 minute count.
4. Progress heart rate into the lower limits of zone 3 within 1 minute and hold for the seconds remaining within that 60 second count.
5. Regress heart rate into zone 1 within 1 minute and hold for the seconds remaining within that 60 second count.
6. Progress heart rate into the middle of zone 3 within 1 minute and hold for the seconds remaining within that 60 second count.
7. Repeat steps 2-6 for 30-60 minutes

Repeat the 3 day series for the duration of the week and then reassess.  You may need to continue the week 8 routine for as long as 4 weeks. If your reassessment showed progress then proceed to the Week 9 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine twice before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 3, Thursday would be day 1, Friday would be day 2, and Saturday would be day 3.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and monitor:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

Week 9 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Quality heart rate monitors can be found here ——>

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into zone 3 for 30 seconds and hold for the remaining seconds
3. Regress heart rate into zone 2 for 4 minutes and 30 second and hold.
4. Repeat steps 2 and 3 two more times and then change to a different piece of equipment, skip the warm up and repeat the interval series
5. Continue this system for 30-60 minutes.

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into the lower limits of zone 3 within 30 seconds and hold for the seconds remaining within that 30 second count.
3. Regress heart rate into zone 2 for 30 seconds and hold for the seconds remaining within that 30 second count.
4. Progress heart rate into the lower limits of zone 3 within 30 seconds and hold for the seconds remaining within that 30 second count.
5. Regress heart rate into zone 2 within 1 minute and hold for the seconds remaining within that 60 second count.
6. Repeat steps 2-5 for 30-60 minutes

Repeat the 3 day series for the duration of the week and then reassess.  You may need to continue the week 9 routine for as long as 4 weeks. If your reassessment showed progress then proceed to the Week 10 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine twice before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 3, Thursday would be day 1, Friday would be day 2, and Saturday would be day 3.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and monitor:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

Week 10 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into zone 2 for 10 minutes and hold for the remainder
3. Regress heart rate into zone 1 for 10 minutes and hold for the remainder.
4. Change equipment
5. Repeat steps 2-4 for 60 minutes

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into the lower limits of zone 3 within 1 minute and hold for the seconds remaining within that 60 second count.
3. Regress heart rate into zone 2 for 1 minute and hold for the seconds remaining within that 60 second count.
4. Repeat steps 2-3 for 30-60 minutes

Repeat the 3 day series for the duration of the week and then reassess.  You may need to continue the week 10 routine for as long as 4 weeks. If your reassessment showed progress then proceed to the Week 11 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine twice before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 3, Thursday would be day 1, Friday would be day 2, and Saturday would be day 3.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and monitor:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

Week 11 Overcoming Plateaus Weight Loss Cardio Routine (stage 3 training)

Instructions:

Day 1 overcoming plateaus- low intensity day:

You will never leave zone one for recovery purposes.  The goal is to increase your cardio strength while primarily burning calories from body fat.

Steps:

1. Warm up to zone 1 within 5 minutes
2. Hold zone 1 heart rate for 30-60 minutes

Day 2 overcoming plateaus- medium intensity day:

you have the option of doing a group exercise class or the cardio routine posted.  The goal is to keep you in zone 2 while increasing the variety of movements performed and their duration.  It is preferred you use different pieces of equipment  every 5 minutes so if you are exercising on cardio equipment it is recommend you change it up every 5 minutes.  Click here for medium intensity resistance training routines.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into zone 2 for 30 seconds and hold for the remainder
3. Regress heart rate into zone 1 for 30 seconds and hold for the remainder.
4. Progress heart rate into the lower limits of zone 3 for 1 minute and hold for the remainder
5. Regress heart rate into zone 1 for 30 seconds and hold for the remainder.
6. Progress heart rate into the middle of zone 3 for 30 seconds and hold for the remainder
7. Change equipment
8. Repeat steps 2-6 for 60 minutes

Day 3 overcoming plateaus- high intensity day:

With Overcoming Plateaus programs the goal is to increase the metabolism, like day 2 cross training is preferred.  You will spend the majority of your time in zone 2 with the occasional spike into zone 3, up to a minute at a time.

Steps:

1. 5-10 minute warm up
2. Progress heart rate into the lower limits of zone 3 within 2 minute and hold for the remaining time.
3. Regress heart rate into the middle of zone 2 for 2 minute and hold for the remaining time.
4. Repeat steps 2-3 for 30-60 minutes

Repeat the 3 day series for the duration of the week and then reassess.  You may need to continue the week 11 routine for as long as 4 weeks. If your reassessment showed progress then proceed to the Week 12 Overcoming Plateaus Cardio Routine.  I encourage you to conduct this routine twice before the week is over.  This means Monday would be day 1, Tuesday would be day 2, Wednesday would be day 3, Thursday would be day 1, Friday would be day 2, and Saturday would be day 3.

Cardiorespiratory Assessment Rating:

YMCA Step Test rating of:

• Very Poor or Poor

Rockport Walk Test rating of:

• Poor

If you have not taken one of the assessments then click here.

Calculate your heart rate training zones:

Visit this section to determine your personal HR training zones.  If you already know them then there is no need to visit.  Click on the heading above to view.

Heart rate watch and monitor:

I strongly encourage you to purchase a heart rate watch and or heart rate transmitter for easily accessible calculation of your current heart rate.  The benefit of having a heart rate watch is you will not have to hold the heart rate transmitter grips on the machine to access your current heart rate.  Given these cardio routines are based on heart rate you will need to know your beats per minute at all times.  You will soon find it to be an inconvenience to grip the machine for the duration of your cardio exercise.  In addition if you are cross training with weights or outdoors you will not have access to your heart rate unless you are wearing a heart rate watch.

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