aerobic routines
Aerobic routine for athletes
The following aerobic training program is extremely easy to understand and is very effective. By the end of twelve weeks you will be in great shape.
For example:
Week one you use program one. You train for forty minutes. You do low intensity intervals for forty minutes alternating ninety seconds of activity and ninety seconds of rest.
Week two you use program two. You train for thirty minutes. You do moderate Fartlek Training for thirty minutes.
Week three you use program three. You train for fifteen minutes. You do high intensity intervals for fifteen minutes alternating ten seconds of activity and twenty seconds of rest.
Athletic Aerobic Training Program |
||||
Week |
Duration |
Program |
Intervals |
Intensity |
1 |
40 |
1 |
90 + 90 |
Low |
2 |
30 |
2 |
Fartlek |
Moderate |
3 |
15 |
3 |
10 + 20 |
High |
4 |
45 |
1 |
90 + 90 |
Low |
5 |
35 |
2 |
Fartlek |
Moderate |
6 |
20 |
3 |
10 + 20 |
High |
7 |
50 |
1 |
90 + 90 |
Low |
8 |
40 |
2 |
Fartlek |
Moderate |
9 |
25 |
3 |
10 + 20 |
High |
10 |
55 |
1 |
90 + 90 |
Low |
11 |
45 |
2 |
Fartlek |
Moderate |
12 |
30 |
3 |
10 + 20 |
High |
Aerobic routine for weight loss
The following routine is very effective for weight loss and can be used safely by most people who have obtained a medical clearance from their doctor.
Interval Training for Weight Loss |
||||
|
Intensity |
Duration |
Frequency |
Mode |
Month |
Heart Rate |
Time in Minutes |
Times per Week |
90 + 90 Intervals |
1 |
70% |
20 |
2 |
90 Seconds Activity |
2 |
70% |
30 |
3 |
As above |
3 |
70% |
40 |
3 |
As above |
4 |
75% |
50 |
4 |
As above |
5 |
75% |
60 |
4 |
As above |
