Blog

Cardio Together

Posted By: Stacy Rhea on 05/23/2011

WHAT IS CARDIO TOGETHER?
Cardio Together is an all-inclusive three-month program designed to help you achieve your fitness goals in a safe, reliable and challenging manner. CT will help you prepare for a 5K, 10K, half-marathon, marathon or duathlon.

Program includes four running seminars: Know your Feet, Know your Numbers, Know your Fuel, Know your Limits. Weekly runs and much more.

WHO IS CARDIO TOGETHER FOR?
Everyone! Cardio Together is tailored to meet the needs and capabilities of every client, from weight loss and body composition maintenance to cardiovascular/respiratory improvements and preparation for sporting events.

HOW DOES CARDIO TOGETHER WORK?
Cardio Together is based on five essential components:

FREQUENCY
The American College of Sports Medicine and the American Heart Association recommend three to five days a week of cardio activity, depending on duration. This is the minimum standard; the more you do it, the greater the health benefits. Exceeding the minimum recommendation further reduces the risk of inactivity-related chronic disease. That said, Cardio Together recommends daily cardio activity. Individual prescription will vary according to your fitness level, personal preference and goals.

INTENSITY
Intensity and duration of cardio exercise determine the total calorie expenditure of the workout. At Fitness Togeth- er, we use two methods to gauge intensity: Target Heart Rate (THR) and Rating of Perceived Exertion (RPE)

DURATION
The American College of Sports Medicine and the American Heart Association recommend healthy adults under the age of 65 engage in moderately intense cardio 30 minutes a day, five days a week or vigorously intense cardio 20 minutes a day, three times a week; paired with strength training exercises.

TYPE OF ACTIVITY
This is the specific type of activity prescribed and engages large muscle groups which can be maintained continu- ously, and is rhythmical and aerobic in nature. This type of activity is what professionals consider cross-training. Cross-training is a great way to prevent injury and burnout. Examples of different modes of cardio exercise: walk- ing, jogging, running, swimming, hiking, cross-country skiing, rowing, cycling, kayaking.

PROGRESSION
The principles of exercise science dictate that to continue to improve cardiorespiratory fitness level, one should continue to progress as the body adapts. The recommended rate of progression will depend on your personal preferences, functional capacity and athletic goals.

For full details and how to get started, contact Coach Stacy Rhea 216-534-2834 or stacyrhea@ftohio.com.