Want to Do Cardio Exercise In a Fun at Fitful Way? Then Read On

NOTE: If you have any cardiovascular issues or other health concerns do not attempt Cardio training.
If you have any doubts about whether it is safe for you, check with your medical professional before attempting.

What is Cardiovascular Training?

There are a number of types of cardiovascular training which can help you meet your fitness goals. Each has advantages & disadvantages but all are geared around targeting your heart rate. Specifically they target a percentage of your Maximum Heart Rate (MHR). Stay within your heart rate range. Monitor heart rate via a monitor or manually at carotid artery on neck or radial artery on thumb side of wrist.

waiting for your friend on the strideride exercise bike

Steady State Training (SST) Cardio

Why is StrideRiding is so beneficial to Steady State Training (SST) Cardio?
   • Inspiring Outdoor Workouts Destroys Boredom
   • Convenient; No Driving to the GYM
   • Low Impact
The StrideRide Elliptical Bike is Easy On and Off    • Ergonomic Position Reduces Stress on the Back, Neck, Wrists & Shoulders
   • Full Body Workout
   • MAKES You Want to do Cardio
   • Low to Extreme Intensity Cardio Possible

The Karvonen method below calculates your exercise zones based on age and resting heart rate is considered the gold standard, benefiting athletes, or people who are looking for weight loss & fitness improvement.

Age years
Gender Male
Female
Resting Heart Rate Beats Per Min.
Max Heart Rate in BPM:
Zone Phase Range BPM
50-61% Beginner
-
61-70% Weight Loss
-
71-80% Endurance/Strength
-
81-85% Strength/Long hills
-
86-90% Intervals
-
91-100% Short Dist Speed
-
Calculation based upon the Karvonen method.
aka The Heart Rate Reserve (HRR) Formula.
Karvonen, M.J., Kentala, E. and Mustala, O. The effects of training on heart rate: a longitudinal study. Ann Med Exper Fenn 1957;35(3):307-315.

Think FITT

   • Frequency: 3-5 days a week
   • Intensity: 50-85% of heart rate maximum
   • Time: 20-60 or more minutes per session, continuous or intermittent activity
   • Type: Aerobic

Other Considerations

   • Cardio sessions have three basic components warm-up, conditioning, & cool-down
   • Warm-up & cool-down performed at approximately 50% (MHR)
   • Warm-up & cool-down may take 5-15 minutes, depending on age & fitness level

Progression

   • The Three Stages of Cardio Training: Initial, Improvement, Maintenance
   • Progression of both intensity & duration in a single session is not recommended
   • Increase the duration first before increasing the intensity
   • If you can complete an exercise session at the upper level of frequency & duration for 2 weeks without signs of excessive fatigue, progress to the next level

If your goal is to lose fat & get into shape training on the StrideRide may be your solution

StrideOn
Copyright ©2011 StrideSports, LLC.   The StrideRide is U.S. Patent & Internationally patent pending