BAC Training Tip - Cardio Fitness
You can attain an aerobic or cardio workout using a wide variety of equipment - elliptical trainer, stair climber, treadmill, bicycle, rowing machine - or just walking or jogging down the street.
An aerobic exercise program should be performed 3 - 5 times per week at an intensity of 6 - 9 on the Perceived Exertion Scale, and last 20 - 60 minutes. However, for those of you who are unable to walk, step, or bike for 20 minutes, don't give up before you have even begun.
| Rate of Perceived Exertion | |
| RPE 1 -2: | Very easy; you can carry on a conversation without effort at this pace |
| RPE 3: | Easy; you can converse with almost no effort |
| RPE 4: | Moderately easy; you can converse comfortably with little effort |
| RPE 5: | Moderate; conversation requires some effort |
| RPE 6: | Moderately difficult; conversation requires some effort |
| RPE 7: | Difficult; conversation requires a lot of effort |
| RPE 8: | Very difficult; talking requires maximum effort |
| RPE 9 - 10: | Peak effort, you can only workout at this level for a few minutes; the no talking zone |
Perform the following three aerobic workouts one time each week by walking, jogging, or selecting your favorite piece of exercise equipment. The exercise intensity and duration increases with each workout.
Beginner Option: Perform the warm-up and cool down only (10 minutes of exercise) in the Slow and Steady Workout; when you can perform this easily, add 1 - 2 minutes each exercise session until you can perform the 20 minute Slow and Steady Workout. As you are able, perform the Interval and Hill Workouts.
Warm-up: Begin with 5 minutes of easy walking outside or indoors on the treadmill.
Cool-down: Finish with a few minutes of easy walking, followed by slow, controlled stretches for all your major muscle groups.
Slow and Steady Workout
Focus: Keeping heart rate up and getting started
| Workout Level | Exercise Time | RPE Level |
| 1. Warm-up | 5 min | 3 |
| 2. Moderate Level | 5 | 5 |
| 3. Moderately Difficult | 5 | 6 |
| 4. Cool-down | 5 min | 3 |
| Total Workout Time: 20 min | ||
The Interval Workout
Focus: Burning calories, and challenging your body
| Workout Level | Exercise Time | RPE Level | Instructions |
| 1. Warm-up | 5 min | 3 | |
| 2. Moderately Easy Level | 1 min | 4 - 5 | |
| 3. Moderately Difficult | 1 min | 5 - 6 | Alternate levels 2 and 3, four times |
| 4. Very Difficult | 30 sec | 8 | |
| 5. Moderately Difficult | 1 min | 6 | Alternate levles 4 and 5, three times |
| 6. Cool-down | 5 min | 4 - 5 | |
| 3 min | 3 | ||
| Total Workout Time: 25.5 min | |||
The Hill Workout
Focus: Legs and buns
| Workout Level | Exercise Time | RPE Level | Instructions |
| 1. Warm-up | 5 min | 3 | |
| 2. Difficult Level | 4 min | 7 | Walk up hill or increase incline |
| 3. Moderately Difficult | 3 | 6 | Continue up hill or increase incline again |
| 4. Moderate | 2 min | 6 | Continue up hill or increase incline once again |
| 5. Very Difficult | 30 sec. | 8 - 9 | Walk on flat surface or decrease incline to warm up level |
| 6. Repeat levels 2 - 5, one time each | |||
| 7. Moderately Easy | 2 min | 4 | Walk up the tallest hill possible or increase incline as high as you can |
| 8. Difficult | 30 sec | 6 - 7 | Continue up hill or maintain the same incline level |
| 9. Repeat levels 7 and 8, one more time | |||
| 10. Cool Down | 5 min | 3 | Walk on flat surface or decrease incline to zero |
| Total Workout Time: 32 min | |||
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