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Fitness Training Programs

The following fitness training programs are basic fitness training programs for individuals who are looking to train for between 3 and 5 days/week. Each workout involves three components: 1) a 5-10 min warm-up completed at around 60% of maximum heart rate; 2) The main part of the workout consisting of 20 minutes at between 70 and 80% of maximum heart rate; 3) a 5-10 minute cool-down completed at approximately 60% of maximum heart rate. If you are unsure about your heart rate training zones you may find our heart rate training zones chart useful.

The workouts are aimed primarily at those who are fairly new to fitness training or who are training for basic health and fitness benefits. More advanced training programs will be added shortly.

Fitness Training Program 1 (3 days training per week)

  Warm - up Main Session Cool Down
Day 1 10mins on Stationary or recumbent bike at 60%max HR 20mins on treadmill, cross trainer/elliptical trainer at 80% maxHR 10mins on Stationary or recumbent bike at 60%max HR
Day 2 5mins on Stationary or recumbent bike at 60%max HR 10mins  on treadmill at 70%maxHR, 10mins on cross trainer/elliptical trainer at 70%maxHR, 10mins on stepper or rower at 70%maxHR. 5mins on Stationary or recumbent bike at 60%max HR
Day 3 10mins on Stationary or recumbent bike at 60%max HR 20mins on treadmill, cross trainer/elliptical trainer at 80% maxHR 10mins on Stationary or recumbent bike at 60%max HR

Fitness training Program 2 (4 days training per week)

  Warm - up Main Session Cool Down
Day 1 10mins on Stationary or recumbent bike at 60%max HR 20mins on treadmill, cross trainer/elliptical trainer at 80% maxHR 10mins on Stationary or recumbent bike at 60%max HR
Day 2 5mins on Stationary or recumbent bike at 60%max HR 10mins  on treadmill at 70%maxHR, 10mins on cross trainer/elliptical trainer at 70%maxHR, 10mins on stepper or rower at 70%maxHR. 5mins on Stationary or recumbent bike at 60%max HR
Day 3 10mins on Stationary or recumbent bike at 60%max HR 20mins on treadmill, cross trainer/elliptical trainer at 80% maxHR 10mins on Stationary or recumbent bike at 60%max HR
Day 4 5mins on Stationary or recumbent bike at 60%max HR 10mins  on treadmill at 70%maxHR, 10mins on cross trainer/elliptical trainer at 70%maxHR, 10mins on stepper or rower at 70%maxHR. 5mins on Stationary or recumbent bike at 60%max HR

Fitness Training Program 3 (5 days training per week)

  Warm - up Main Session Cool Down
Day 1 10mins on Stationary or recumbent bike at 60%max HR 20mins on treadmill, cross trainer/elliptical trainer at 80% maxHR 10mins on Stationary or recumbent bike at 60%max HR
Day 2 5mins on Stationary or recumbent bike at 60%max HR 10mins  on treadmill at 70%maxHR, 10mins on cross trainer/elliptical trainer at 70%maxHR, 10mins on stepper or rower at 70%maxHR. 5mins on Stationary or recumbent bike at 60%max HR
Day 3 10mins on Stationary or recumbent bike at 60%max HR 10mins on treadmill at 80%maxHR, 10mins on cross trainer/elliptical trainer at 90%maxHR. 10mins on Stationary or recumbent bike at 60%max HR
Day4 5mins on Stationary or recumbent bike at 60%max HR 10mins  on treadmill at 70%maxHR, 10mins on cross trainer/elliptical trainer at 70%maxHR, 10mins on stepper or rower at 70%maxHR. 5mins on Stationary or recumbent bike at 60%max HR
Day 5 5mins on Stationary or recumbent bike at 60%max HR 10mins  on treadmill at 70%maxHR, 10mins on cross trainer/elliptical trainer at 70%maxHR, 10mins on stepper or rower at 70%maxHR. 5mins on Stationary or recumbent bike at 60%max HR

Fitness Training Program Precautions:

You should always seek medical advice from a qualified general practitioner or physician if any of the following applies to you: A family history of heart disease or other serious illness; you are currently suffering with or have a  history of - heart disease, high blood pressure, stroke, dizzyness, diabetes, epilepsy or any other serious condition that may put you at risk when training; if you are taking medication and are unsure about whether it is safe for you to excercise; if you are pregnant; or if you are over the age of 40 and have not undertaken any exercise for a period of time.