Program Levels
Additional Information
Before You Start
Components of a Workout
Principles of Exercise
Exercise List
Cardio Training Info
Strength Training Info
Glossary of Terms
At the Gym, Building Program

Intermediate Program

 
Home Workout
Building Phase
Maintenance
 
Gym Workout
Building Phase
Maintenance
Intensity Level
3-5 Beginner Fitness Level
5-7 Average Fitness Level
7-10 High Fitness Level

Training Heart Rate
50%-60% Low Fitness Level
60%-75% Avg. Fitness Level
75%-85% High Fitness Level

 
 
Week 12
Perform a 40-Minute Cardio Workout.
Walking, Running, Biking, Swimming, Stairs, Rowing, etc.
It does not matter what exercise you perform. It's continuous exercise that taxes your cardio system that matters.
Warm-up and Cool-down
Spend the first 2 minutes and the last 2 minutes of your cardio workout warming-up and cooling-down. The purpose of the warm-up is to slowly bring your heart rate up to your desired training heart rate. The cool-down is designed to slowly decrease your heart rate down from your training heart rate.