Welcome to the third installment of the series.  If you missed part 1, click here.  For part 2, click here.  Dieting is a crucial piece to the puzzle, but it requires its’ own series which we’ve done!  We’ll link it at the end of this article.  Alright, the final piece to the epic puzzle is cardio.  We will also be providing that sample exercise program we talked about a few weeks ago.  Let’s get to it!

Yes Sir, CARDIO!

The final aspect to cover is cardio. Yes, it is dreaded, but if you are looking for recomp, shedding fat, etc. it is a necessary. Cardio refers to cardiovascular exercise. Cardio has many benefits on top of burning tons of calories. It can help prolong your workouts by increasing your cardio endurance. So, those extended sets of squats can be a bit less taxing on the body! It also helps strengthen your heart and helps improve blood flow.

The type of cardio is fairly important, but the key factor is continuing to perform cardio. We will discuss two different options. The key is to choose something that you can stick with and burn sufficient calories while performing the activity.

The first option, and one of the more popular forms, is HIIT aka High Intensity Interval Training. This type of training burns massive amounts of calories and in a short period of time. It involves moving at a fast pace for 15 seconds up to 1 minute, followed by a longer recovery period. The optimal ratio of high intensity to low intensity (recovery period) is 1:2. An example would be sprinting for 30 seconds followed by a 1 to 1.5 minute recovery period. You should remain moving during the recovery period to limit cramping. If you choose this route, stick with a 1:3 ratio in the beginning, and as you progress move to a 1:2 ratio.

HIIT Options:
Treadmill
Running (street, track, etc.)
Elliptical
Stairmaster
Bike (exercise or standard pedal bike)
There other options for performing HIIT, just be sure they are not interrupted by anything (i.e. do not try to perform this up and down your hallway or any crowded venue).
The other option for cardio is finding an activity that keeps your heart pumping for 30-45 minutes. The key is to try to keep your heart rate steady. This helps ensure you can keep performing the activity for the given timeframe. Moving too quickly can leave your burnt out within a few minutes.

Heart Pumping Options:
Bike riding
Jogging
Pick-up basketball (or football)
Swimming laps

Frequency
The frequency of cardio will also depend on your goals. If you are looking to lose weight, you will want to begin with 3 days per week. If you are starting with a higher percentage of bodyfat, and are looking to lose larger amounts of weight, opt for 4 or more days per week. Do not overdo the cardio, as this can drain your body and will lead you to quit the program.

Duration
The duration of cardio depends on the type. For HIIT, a good starting point would be 8-12 minutes. The key is maximum intensity and going all out during the fast portion of the training. So, don’t fool yourself by “saving energy” for the last few minutes. Go all out, and if you are tired out after 8 minutes, that is fine. Simply progress from that point and go for longer durations as your endurance increases.
If you are performing more of a moderate activity, then around 30-45 minutes would be more ideal. These activities include pick-up basketball games, jogging, etc. These activities are less intense, and you burn less calories per minute. You may only be able to perform these activities for 30 minutes (maybe less) in the beginning. The key is to progress as your endurance increases.

Sample Weight Training

This routine is a 3-Day Split, i.e. there are 3 workout’s. There are some examples below of how the workouts would breakdown by the week.
3-Day Setup
Week 1: Mon- A, Tues- OFF, Wed- B, Thurs- OFF, Fri- C, Sat- OFF, Sun- OFF
Note: The workouts are full body workouts (i.e. all muscles in the body are worked in one workout), so you should have 1 or 2 days rest between each workout.

Workout A
Squats
3 Sets
10 Reps

Incline Barbell Bench Press
3 Sets
10 Reps

Romanian Deadlifts
3 Sets
10 Reps

Pullups
3 Sets
10 Reps

Standing Military Press
2 Sets
10 Reps

Triceps Dips
2 Sets
10 Reps

Biceps Curls
2 Sets
10 Reps

Workout B
Deadlifts
3 Sets
10 Reps

Flat Dumbbell Bench Press
3 Sets
10 Reps

Barbell Rows
3 Sets
10 Reps

Front Squats
3 Sets
10 Reps

Upright Rows
2 Sets
10 Reps

Close Grip Bench Press
2 Sets
10 Reps

Reverse Ez-Bar Curls
2 Sets
10 Reps

Workout C
Leg Press
3 Sets
10 Reps

Incline Dumbbell Bench Press
3 Sets
10 Reps

1-Arm Dumbbell Rows
3 Sets
10 Reps

(Weighted) Hyperextensions
3 Sets
10 Reps

Arnold (Swimmer’s) Press
2 Sets
10 Reps

Cable Triceps Pushdowns
2 Sets
10 Reps

Dumbbell Hammer Curls
2 Sets
10 Reps

Sample Cardio

The following is an example of a cardio routine using the HIIT described above. This workout takes less than 15 minutes, which includes a warm-up and cool-down.

Equipment: Treadmill
Workout
3 Minute Light Warm-up (work from a walk to a jog)
15 Seconds Sprint
45 Seconds Walk
15 Seconds Sprint
45 Seconds Walk
15 Seconds Sprint
45 Seconds Walk
15 Seconds Sprint
45 Seconds Walk
15 Seconds Sprint
45 Seconds Walk
15 Seconds Sprint
45 Seconds Walk
15 Seconds Sprint
45 Seconds Walk
15 Seconds Sprint
45 Seconds Walk
(8 Minute Intervals complete)
3 Minute Cool-Down (Walk and focus on controlled breathing)

There you have it, the beginner’s guide to exercise.  It’s time to get started on the journey to a better you!  In case you missed it, we have a beginner’s guide to dieting series as well, be sure to check it out here.  If you have any questions, feel free to email me
[email protected]