General Guidelines For Cardiovascular Exercise:

Based on a generally healthy individual

  • 30 minutes 3-5 times per week for 4-7 weeks then the exercise modality and intensity will change (referred to as the Endurance segment: based on 12 week periodized schematic)

For individuals with no exercise experience or failed attempts at exercise

  • Phase 1: 10 minutes 3-7 time for the first 4 – 6 weeks (acclimation phase)
  • Phase 2: 10 minutes 3x per week, then 20 minutes 2x per week
  • Phase 3: 10 minutes 2x per week then 20 minutes 3x per week

Note: This is not representative of a periodized schematic. Rather, this serves as a preparatory phase to the implementation of efficient and effective program design (remember most people never make it past the preparatory phase of exercise… the yo yo effect)

  1. Phase 1: Preparatory phase (4-7 weeks)
  2. Primary focus on neuromuscular control of cardiovascular exercise (ie: the mechanics of walking or riding a stationary bike)
  3. Short bouts of cardiovascular exercise and large emphasis on flexibility/ lifestyle teaching.
  4. Work on specific transition time from prep to phase 2 Endurance phase.
  1. Phase 2: Endurance phase>Core stability and balance>Muscular strength
  2. 75% of exercise time devoted to Cardiovascular endurance
  3. 15% of exercise time devoted to core stability exercise (i.e.: mat work)
  4. 10% of exercise time devoted to muscular strength (focusing on functional multijoint exercise (i.e.: the body weight squat)
  1. Phase 3: Endurance phase> Core stability, balance, coordination> muscular strength> Muscular endurance
  2. 50%: Endurance exercise
  3. 25%: core stability, adding balance and coordination exercises (dynamic approach, from the mat to standing positions)
  4. 15%: muscular strength
  5. 10%: muscular endurance
  6. Understand that the muscular strength and muscular endurance components fit synergistically. This means that the weight (load) of exercise increases proportionally to the repetitions (i.e.: past 12lbs for 10 reps to 15 lbs for 12-15 reps)
  7. Phase 4: Endurance> Core stability and coordination > Muscular strength andendurance> Intensity (creation of circuit training, specific for weight loss and cardiovascular health)
  8. 50%: Endurance (this could call for a change in cardiovascular mode of exercise (ie. From bike to walking or utilizing both in order to create more motivation)
  9. 25%: Core stability and coordination (med ball and yoga holds for stretching)
  10. Make sure the mode is appropriate following determination of risk and limitations.
  11. 25%: Muscular strength and endurance and Intensity (begin to develop a periodized routine, meaning a change in volume and intensity over time. Remembering volume is simply determined by multiplying the amount of weight (load x the number of repetitions), and intensity is simply the amount of time provided to recover from set to set.