St Louis Cardio Week 1

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and health food.  You are currently viewing the first of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

View the routine by clicking on the image to the right.

Day 1- Low Intensity Day:

This workout will give you a lot of time in zone 1 for building a cardio base.  The goal is to increase your cardio strength while burning some fat calories

Steps:

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

Repeat day 1 every day for the duration of the week and then reassess.  If your reassessment permits you to stage 2 training then proceed to the Week 2 Weight Loss Cardio Routine.

Cardio respiratory Assessment Rating:

This is here as a reference to help determine if this is the appropriate routine for you.  It is not mandatory you perform an assessment but if you would like to be sure you are following the proper progressions then I strongly recommend you take an assessment periodically.

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.

Warning:

Even though the routines are headed by “week 1, week 2, week 3….through 13” there is a chance you will need to remain with week 1 for as long as three months, so be patient and have faith in the heart rate cardio weight loss program.  Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 2

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the second of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1- Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories

Steps:

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

Day Two- Medium Intensity Day:

Designed to increase metabolism. Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.

Steps:

1. 5 minute warm up into zone 1 heart rate
2. Progress heart rate into the lower limits of zone 2 for 1 minute.  The 1 minute count begins before you reach zone 2.
3. Regress heart rate into zone 1 within 2 minutes and hold for the remaining seconds.
4. Progress heart rate into the middle of zone 2 for 1 minute.  The 1 minute count begins before you reach zone 2.
5. Regress heart rate into zone 1 within 2 minutes and hold for the remaining seconds.
6. Progress heart rate into the upper limits of zone 2 for 1 minute.  The 1 minute count begins before you reach zone 2.
7. Regress heart rate into zone 1 within 2 minutes and hold for the remaining seconds.
8. Switch to a different piece of equipment and repeat steps 2-7.
9. Repeat steps 2 and 8 for 30-60 minutes.

Repeat the 2 day series for the duration of the week and then reassess.  You may need to continue the week 2 routine for as long as 6 weeks. If your reassessment showed progress then proceed to the Week 3 Weight Loss 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.

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.

Cardio Respiratory Assessment Rating:

YMCA Step Test rating of:

• Below Average or Average

Rockport Walk Test rating of:

• Fair or Average

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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

St Louis Cardio Week 3

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the third of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1- Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day 2- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

Steps:

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

Day 3- High Intensity Day:

On the day 3 routine you spend a great deal of time in zone 2 and periodically visit zone 3 for no longer than 1 minute.

Steps:

1. 5-10 minute warm up to zone 1 heart rate
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 upper limits of zone 2 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 3 routine for as long as 6 weeks. If your reassessment showed progress then proceed to the Week 4 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Above Average, good, or excellent

Rockport Walk Test rating of:

• Good or Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 4

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the fourth of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1-Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day 2- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

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- High Intensity Day:

On the day 3 routine you spend a great deal of time in zone 3 and periodically visit zone three for no longer than 1 minute.

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 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Above Average, good, or excellent

Rockport Walk Test rating of:

• Good or Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 5

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the fifth of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1-Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day Two- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

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- High Intensity Day:

On the day 3 routine you spend a great deal of time in zone 3 and periodically visit zone three for no longer than 1 minute.

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 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Above Average, good, or excellent

Rockport Walk Test rating of:

• Good or Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 6

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the sixth of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1-Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day Two- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

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- High Intensity Day:

On the day 3 routine you spend a great deal of time in zone 3 and periodically visit zone three for no longer than 1 minute.

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 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Above Average, good, or excellent

Rockport Walk Test rating of:

• Good or Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 7

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the seventh of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1-Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day 2- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

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 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- 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 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Good or Excellent

Rockport Walk Test rating of:

• Good or Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 8

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the eigth of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1-Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day Two- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

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- High Intensity Day:

On the day 3 routine you spend a great deal of time in zone 3 and periodically visit zone three for no longer than 1 minute.

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 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Good or Excellent

Rockport Walk Test rating of:

• Good or Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 9

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the ninth of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1-Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day 2- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

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- High Intensity Day:

On the day 3 routine you spend a great deal of time in zone 3 and periodically visit zone three for no longer than 1 minute.

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 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Good or Excellent

Rockport Walk Test rating of:

• Good or Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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.

St Louis Cardio Week 10

Introduction:

If you are new to Mission Possible Disease Prevention then I welcome you and commend you for taking fitness serious.  I am here to assist St Louis residence in their pursuit of better health achieved through fitness and food.  You are currently viewing the tenth of twelve progressive heart rate training weight loss cardio routines.

Every cardio routine post is equipped with detailed instructions specific to the assigned routine.  To view the routine you must click on the image to the right.

Instructions:

Day 1-Low Intensity Day:

This workout will give you a lot of time in zone one for recovery.  The goal is to increase your cardio strength while burning some fat calories.

Steps:

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

Day 2- Medium Intensity Day:

Designed to increase metabolism. Repeat the interval series for 30-60 minutes.  Cross training is recommended.  General methods for cross training are the stationary bike, stair machine, and the elliptical.  This means you will use multiple pieces of equipment during one session.  Perhaps 10 minutes on each.

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- High Intensity Day:

On the day 3 routine you spend a great deal of time in zone 3 and periodically visit zone three for no longer than 1 minute.

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 Weight Loss 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.

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.

Cardiorespiratory Assessment Qualifications:

YMCA Step Test rating of:

• Excellent

Rockport Walk Test rating of:

• Very Good

If you have not taken one of the assessments then click here to determine which routine you should be using.

Reassess:

Revisit your cardiorespiratory assessment on a weekly basis to determine when you can progress to the next cardio routine.

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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