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Cardiovascular Exercise Plan

Create your Cardiovascular Exercise Plan by completing the items below. Then create a calendarthat
outlines your Cardiovascular Exercise Plan for a two‐week period.
My personal fitness goal:
How much cardio I need (minutes per day and days per week):
Which types of cardio I should do? (Identify at least two) You may refer to unit 1, lesson 2 to review
types of cardiovascular training.
How will the types of cardio I have chosen align with my fitness goals?
Performance tips to keep in mind for each type of cardio I identified:

1 answer

My Personal Fitness Goal:

To improve cardiovascular endurance and overall fitness level while incorporating weight loss, aiming to exercise at least 150 minutes per week.

How Much Cardio I Need:

  • Minutes per Day: 30 minutes
  • Days per Week: 5 days

Types of Cardio I Should Do:

  1. Running/Jogging: This high-impact exercise is excellent for building stamina and burning calories.
  2. Cycling: A low-impact option that helps improve cardiovascular health and builds leg strength.

How the Types of Cardio Align with My Fitness Goals:

  • Running/Jogging: This activity increases my heart rate and improves my endurance over time, directly contributing to my goal of enhancing cardiovascular fitness and aiding in weight loss.
  • Cycling: This exercise is easier on the joints, which is beneficial for long-duration training. It provides variety in my routine, ensuring I can stay consistent and avoid burnout. It also helps target different muscle groups.

Performance Tips for Each Type of Cardio:

Running/Jogging:

  • Warm-up with dynamic stretches to prepare your body.
  • Start with a pace that feels comfortable; gradually increase intensity as your fitness improves.
  • Focus on your breathing; a consistent rhythm will help maintain endurance.
  • Wear appropriate shoes designed for running to prevent injuries.

Cycling:

  • Adjust your bike to ensure proper posture and comfort to prevent strain.
  • Maintain a steady cadence, aiming for a high cadence at a lower resistance to build endurance.
  • Use interval training (alternating between high and low intensity) to increase calorie burn.
  • Stay hydrated and refuel with carbohydrates if cycling for extended periods.

Two-Week Cardiovascular Exercise Calendar:

| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |------------|-----------------------|------------------|---------------------|---------------------|----------------------|--------------------|-----------------| | Week 1 | 30 min Running | 30 min Cycling | 30 min Running | 30 min Cycling | 30 min Running | 30 min Light Cycling | Rest/Stretch | | Week 2 | 30 min Running | 30 min Cycling | 30 min Interval (Running) | 30 min Cycling | 30 min Running | 45 min Cycling | Rest/Stretch |

This plan allows for a balance between higher intensity cardio (running) and lower intensity (cycling), providing an effective way to work towards my fitness goals.