Sensible Cardio Workouts - Variable routines for steady progress & results

This page covers the Cardio Workouts used in conjuction with the Sensible Physical Fitness Program. Please note that several other cardiovascular (or aerobic) workouts will also be covered in this Site.

First, a clarification

You've probably heard of the terms Aerobic and Cardiovascular Workouts(or simply Cardio). The Health and Fitness industry generally uses both terms to infer the same thing. Let's take a look at some meanings:

• AEROBIC = physical activity which is performed in the presence of oxygen, whereby the heart supplies sufficient oxygen-rich blood to the lungs to sustain the activity.

  In short, it is one of various "energy pathways" to fuel a workout. At the lower end of your aerobic training heart-rate (THR) (more about that further on), you target more the fat-burning effect of cardiovascular exercise, while at the higher end, you are strengthening the heart and lungs, as well as building aerobic endurance.

• ANAEROBIC = physical activity which is performed without the presence of oxygen. Consider for example the "all-out" exercise activities like sprinting or weightlifting. These are fueled by a muscle-borne organic compound known as Adenosine Triphosphate (ATP), glucose and glycogen.

  The performance of these activities cannot be sustained beyond periods of two minutes. Training in the upper extremities of your heart-rate normally entails strength training exercises and/or exercise to gain lean muscle mass.

The main thought behind the sensible cardio workouts

This page deals with the workouts that form part of the Sensible Physical Fitness Program. Their aim is to afford both an enhanced heart and lung function, as well as provide an effective fat-burning effect to facilitate steady weightloss. Remember, there are many claims out there which promise instant results.

Do not be decieved, there is no one "best exercise to lose weight."

Effective and permanent weight loss comes from a responsible and committed effort in following a sensible program (like this one) and covers resistance exercise, cardio workouts and proper eating.

This is the "best way to lose weight."

Structure of the cardio workouts

I included 2 to 3 road-runs into my weekly program, which alternated between two different durations of 20 or 30 minutes (described below). Depending on my condition (and need for recuperation from my workouts), I may include a third cardio workout on Saturdays.

In the 20-minute runs, I included 3 sprints of 90 seconds each. The idea behind the sprints is anaerobic, mainly for cardio-training and to boost my metabolism.

The 30-minute runs were done at a consistent moderate pace aimed more at fat-burning (the lower end of the THR).

Cardio training need not be limited to running

In fact, some people talk about boredom in using merely one form of aerobic activity. Please do not think that one is limited to running in doing the cardio workouts. Other options like cycling, swimming or even attending aerobics classes can be used. I am by no means against these types of exercises.

Personally, I just prefer the simplicity of running (on the road or sometimes on my treadmill) to other types of aerobic sport purely because of time-efficiency.

I know I can be geared up and on my feet within minutes, as opposed the additional time required to engage in other forms of aerobic exercise. I occasionally use my treadmill if I decide to run in the evening or if the weather outdoors is unsuitable. Whatever exercise type is to be conducted remains secondary to the effort applied and results obtained.

The 20-minute version

I perform the shorter run at around 70% of my maximum heart-rate (MHR) between the 1st and 7th minute. I follow this immediately by a 90-second sprint at almost all-out effort. The pace is then returned to 70% of MHR until the 12th minute, which is again followed by an almost maximum effort sprint of 90 seconds. Again I reduce the pace to 70% of MHR until the 17th minute, followed by the last 90-second sprint.

The only difference with this last sprint is that the first 60 seconds are performed at almost maximum output while the final 30 seconds are done at maximum effort.

As the 20-minute version is an arduous workout, I indicate it as a level "9" in my workout log (soon to be available on this Site) when I manage to perform it according to plan.

The 30-minute version

I perform the entire 30-minute workout at a constant 60-65% of my MHR to derive the maximum fat-burning effect possible. I indicate the level in my workout log as a "7" if completed according to plan.

Proper approach to the cardio workouts

Be sure to acquaint yourself with your own "maximum" and "target" (or training) heart-rates - MHR and THR. The figures are based on your age and condition. To determine your maximum heart-rate, subtract your age from 220. 55% of this figure represents the lower limit and 85% the upper limit of the target heart-rate for the cardio workouts of this program.

As explained above, the lower limit of this "zone" is where you would be deriving a fat-burning effect from a sustained aerobic exercise workout and the higher end is where you strengthen your heart and lung function.

Take a look at the page on Cardiovascular Workouts and use the "on-page" tool to calculate your numbers.

Don't neglect the gradual all-important warm up exercise before either the 20 or 30-minute workouts, and to complete these training sessions with adequate cool down exercises and stretching exercises.

Do you have the green light to proceed?

A last but important point to keep in mind - it is of utmost importance to have your condition examined by a medical practitioner prior to taking on any form of physical exercise, especially if you have not previously engaged in any.

Obviously, a first-timer should be additionally cautious in undertaking a fitness program. But regardless of condition, anyone commencing a new exercise program (first time or not) should always proceed with due care and gradually increase his/her effort with time.

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