Happy Wednesday! This week feels like it’s flying by due to the day off on Monday thanks to Victoria Day. Long weekends always seem to come right when you need them. This weekend I’m attending WordCamp (two days of all things WordPress, which I use to blog) so I’m looking forward to that. It starts on Friday so it’s coming up.
Today I thought I’d share a cardio workout. You can pick the variable that is changed in this workout. Speed, incline, or resistance can be manipulated – though you should only pick one. Trying to do more than one will be too tough.
How do you know how hard to work? That’s where Rate of Perceived Exertion (RPE) comes in. RPE is based on a scale of 1 to 10 – 1 be very light activity and 10 being working as hard as you possibly can. The warm up and cool downs will have the lowest RPE. The hardest that you’ll be working at during this workout is an 8. You should be able to work at a 1 indefinitely, while a 10 should only be sustainable for a short period of time. Below is a chart indicating how hard you should be working at each RPE.
- 1 – very light
- 2 – light
- 4 – moderate
- 6 – somewhat hard
- 8 – very hard
- 9 – extremely hard
- 10 – max exertion
This scale should give you an idea of how hard you should be working at each stage of the workout. As mentioned above, manipulate one of the variables (speed, incline, or resistance) to get to the required RPE. It might take some practice at first to figure out how much to change the variable to get the required RPE, but you’ll get the hang of it before you know it.
This 40 minute long one can be done on any piece of cardio equipment at the gym that you’d like – the treadmill, bike, or elliptical. The piece of equipment that you’ll use will in part determine the variable that you’ll change. For instance, you can’t change the inline on a bike, but you can change the speed and resistance.
Interested in doing another workout? You can find all of my workouts on my workouts page here. Let me know if you do this workout and how you like it!
As always, talk to your doctor before beginning to workout. Modify this workout as needed for you.
What was your workout today?