Cardio program for weight loss of 4 devices

This cardio program for weight loss requires 4 devices, exercise bike , elliptical trainer ,rowing machine , treadmill . It is a training th...

This cardio program for weight loss requires 4 devices, exercise bike , elliptical trainer ,rowing machine , treadmill . It is a training that lasts from 3:40 to 4:00 per week and has 3 weekly sessions each spaced at least one recovery day, one of these being 3 sessions a session of interval training at high intensity or HIIT . The HIIT has a double benefit for weight loss. It burns more calories during exercise and increases resting metabolism; energy expenditure is increased even several hours after the session.

Inter-changeable devices

The special feature of this plan is that the 4 cardio machines, exercise bike, elliptical trainer, rowing machine and treadmill, are interchangeable in that part of the session (warm-up, main part, recovery). The sequences Cardio seeking heart in the light intensity zone to a low frequency range, depending on the time of the program, between 50% and 70% of heart rate reserve . The sequences Bodybuilding consist of sets of 20 repetitions at 60% of maximum staff. Given the necessary equipment, this plan will be followed in gym but for a workout at home, you can follow the program with only a bike retaining the effort durations and intensities provided for other devices. Concerning PartMuscle toning , if one has no Guided load equipment at home it will then either usedumbbells or follow Toning program to body weight by targeting the force on the upper body.

Organization of the week

It is best to place the long session on Saturday or Sunday morning. The two shorter sessions are available from the 1:40 session and within 24 hours of recovery.

Part Cardio Training

The 4 devices are interchangeable in that part of the cardio session but must have used 3 different at the end of the workout. If the gym is not equipped with 4 devices or their availability is not assured priority of use is: rowing machine, elliptical, treadmill, bike. The training heart area primarily seeking the lipid chain to burn fat by consuming triglycerides. Wearing a heart rate monitor can be useful to keep a memory of efforts but the various devices are often equipped with heart rate monitor like receptors on the handles to allow viewing real-time heart rate reached.

An MP3 player is not essential, of course, but it will maintain motivation and even increase the state of euphoria and well-being often felt during this type of effort, certainly due to the release of endorphins.

Part Muscle toning

During the long meeting a sequence occurs on Guided load weight machines available in the room. This type of device guarantees maximum safety since there is no handling charges. Technical positions to hold during the year are simple and can not cause muscle imbalances accidents or improper gesture towards or intensity.

It is necessary to know his record to the device, called maximum load , forcing 60% of this maximum. It may, for this, refer to the table based on the method of calculating Brzycki . At this intensity (60%) do not take muscle volume but growing in strength.Weight loss is due to the increase in basal metabolism because the body must maintain the new muscle fibers. This interview at a cost that is paid in calories. Thus it is not in the weight training session that you lose weight but after the session, during the days following the workout.

3 weekly sessions of Cardio Toning Plan

Short Session 1, 1:00 duration

1. Elliptical overheating, exercise bike, rowing machine or treadmill (choice) 20 min at 55-60% of maximum heart rate (MHR) calculated using the Karvonen method
2. Endurance 1 Elliptical, exercise bike, rowing machine or treadmill (choice but different from the device used for heating) 30 min 60% FCM 
3. Recovery Elliptical, bike or rower (choice but different from the device used for heating and endurance) 10 min 55% FCM

Session Endurance + interval training, duration 1:00

1. Elliptical overheating, exercise bike, rowing machine or treadmill (choice) 20 min 60% FCM 
2. Endurance 2 Elliptical, exercise bike, rowing machine or treadmill (choice but different from the device used for heating) 20 min 70% FCM 
3. Interval training : performed on the device used during the previous period Duration: 10 minutes 10 repetitions of 30 seconds to intense pace separated by 30 seconds motionless recovery. 
4. Recovery Elliptical, bike or rower (choice but different from the device used for heating, endurance and interval training) for 10 min at 55% FCM

Long session Endurance + Toning, duration 1:40

1. Elliptical overheating, exercise bike, rowing machine or treadmill (choice) 25 min 60% FCM 
2. Endurance 2 Elliptical, exercise bike, rowing machine or treadmill (choice but different from the device used for heating) 40 min 70% FCM: 
3. Muscle toning On Guided load device 20 min: 4 sets of 20 repetitions with 1 minute recovery between sets. The feed used must represent 60% of the maximum load, the one we can run only once. The muscle groups should be located on the upper body (arms, chest, back) 
4. Recovery Elliptical, bike or rower (choice but different from the device used for heating and endurance) 10 min at 60-70% MHR then 5 minutes at 50% FCM