Starting a Cardio Program

Step 1: Print Your Workout Worksheets:
Print the following worksheets to support your cardio program:
Step 2: Choosing the Right Cardio Program:
It's important for you to choose the right cardio program to avoid injury and overtraining. Follow this procedure:

Take the 12 Minute Run Test to determine your V02max. Once you have the test results you will:
To find complete instructions for aerobic and interval training by clicking on the left side bar heading Exercise Programs and select Aerobic and Interval Training drop down menus.

You will want to review the General Exercise Instructions before you begin your cardio program.

Step 3: Determine Your Heart Rate (bpm):
To get the most from your cardio program you need to exercise at certain exercise intensity (heart rate). Use our Heart Rate Intensity Calculator to determine your exercise intensity heart rate.

Enter the heart rate data on the Heart Rate Intensity Worksheet.

Here's why cardio is so important:
  • It's one way to burn calories and help you lose weight
  • It makes your heart strong so that it doesn't have to work as hard to pump blood
  • It increases your lung capacity
  • It helps reduce risk of heart attack, high cholesterol, high blood pressure and diabetes
  • It makes you feel good
  • It helps you sleep better
  • It helps reduce stress - All Rights Reserved.

All diet, exercise, or health information presented by is for education purposes only. The material is not intended to be a substitute for medical counseling. The site is intended to help you make informed decisions about your diet, exercise, and health. Before adhering to any of the information or recommendations presented throughout the web site, if you have concerns, you should consult with your own physician or healthcare practitioner.