Increasing the intensity of your cardiovascular program

In cardiovascular activity, you can easily increase the intensity from one workout to the next by exercising within a slightly higher heart rate range or by increasing the duration of the activity. I admit, exercising on a bike or treadmill for 20 to 30 minutes can sometimes be boring and uninspiring. Something as easy as including intervals can add variety to your workout and change the level of intensity. We suggest that you separate your intervals into three levels of intensity: low, medium and high.

You can easily determine what your intensity level is with a simple “talk test”: If you can comfortably carry on a conversation, you are exercising at a low intensity; if you can talk, but with some difficulty, you are exercising at a medium intensity; if it is extremely difficult for you to carry on a conversation, you are exercising at a high intensity.

You can use these guidelines to structure a more efficient cardio session. Instead of exercising for 30 minutes at a medium intensity, plan to warm up for 5 minutes at the lowest intensity, adjust the speed and tension or incline for the next 10 minutes so that you are working at a medium intensity and finally spend the last 10 minutes (before your 5-minute cool-down) at the most difficult intensity. Perform your cool-down at the lowest intensity.

Your workout should look something like this:

Time	Description	Intensity
5 minutes (Warmup)	Adjust speed and tension or incline	Low
10 minutes (Stimulus zone)	Increase speed and tension or incline	Medium
10 minutes (Stimulus zone)	Increase speed and tension or incline	High
5 minutes (Cooldown)	Decrease speed and tension or incline	Low

Circuit training
Circuit training is a great way to combine strength and cardiovascular training in one workout. When performing the Truestar for Women workout you will move from one station to the next, keeping your heart rate elevated and exercising at an intensity level that feels comfortable and encouraging. For 25 minutes you will effectively tone your muscles and strengthen your heart and lungs while always exercising in your aerobic heart rate zone. Along with muscle toning stations, aerobic platforms and step boxes are placed throughout the circuit to facilitate greater aerobic conditioning.