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 Home, Maintenance 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 9
Perform one of the following cardio workouts:
- 45-Minute Continuous Training
- 20-Minute Interval Training
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.
45-Minute Continuous Training
Exercise at a constant pace, which taxes your system at the training heart rate that meets your fitness level (see chart to left).
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20-Minute Interval Training
Remember to increase and decrease your intensity levels at the proper times. Push yourself to hit the intensity level of each high point. Click for more info