Advanced Cardio Program

This program is designed as an advanced cardiovascular development workout program. This is a 2-week program and is suitable for beginner to medium fitness levels.

The aim of this program is to increase the jogging duration time to 45 min.

WEEK 1

You must slowly increase the duration of the jogging while ensuring that the warm up is done properly. This will prepare the body to meet the demands of jogging. Also, the 2 minute cool down brisk walk will help speed up the heart rate recovery. The day wise schedule for this week is as follows:

  1. 5 min brisk walk, 25 min jog, 2 min brisk walk.
  2. 5 min brisk walk, 27 min jog, 2 min brisk walk.
  3. 5 min brisk walk, 30 min jog, 2 min brisk walk.
  4. 5 min brisk walk, 32 min jog, 2 min brisk walk.
  5. rest
  6. 5 min brisk walk, 34 min jog, 2 min brisk walk.
  7. 2 min brisk walks, 35 min jog, 2 min brisk walk.

WEEK 2

While the duration of the jog is increased the duration of walking is decreased to 2 minutes since the body would have got used to dealing with higher workloads. Emphasis also has to be given to cool down which is done through slow walking.

  1. 5 min brisk walk, 37 min jog, 2 min brisk walk.
  2. 2 min brisk walk, 37 min jog, 2 min brisk walk.
  3. 2 min brisk walk, 40 min jog, 2 min brisk walk.
  4. 2 min brisk walk, 40 min jog, 2 min slow walk.
  5. 2 min brisk walk, 42 min jog, 2 min slow walk.
  6. Rest
  7. 2 min brisk walk, 45 min jog, 2 min slow walk.

Tips

Before you start your daily program mentally program yourself to push yourself just a little more than the previous day.

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Additionally, at the end of the stretch of jogging do a brisk walk of up to 2- 5 mins. This shall help you to cool down and also help reduce the soreness the next day.

Cautions:

  • If you are gasping or are breathless and cannot talk comfortably while jogging then you need to slow down and/or reduce the duration of jogging.
  • Also, f you feel your heart beating hard and fast and can feel the blood flow in the neck & head and are feeling sapped, slow down immediately to a walk and then proceed to a brisk walk once you catch up with your breath.
  • Before starting on any day, do some joint mobility exercises and some stretching exercises after the jog.