FUSION TRAINING SYSTEM

Unlock Your Highest Potential

FAQ Cardio

Q: Since you hate the treadmill so much (unless its not plugged in) can you give me a sample workout that I can do at the gym.

Q: What do you mean go harder???!!!!??? .... What am I suppose to do? ... Can you show me how?

Q: What is the best cardio equipment that I can do at the gym? I cant keep up with the stairmaster and the treadmill hurts my knees.

A: Above are just a few questions I get asked at all the time when I'm training at a commercial gym. See below for the answers. Please, refer your friend to this link as oppose to bothering me while Im in the middle of my DB Step Ups... I like my face and I dont want it to ever meet the ground. Note: Head phones on my ear = do not bother me ... No head phones on my ear = ask away, im an open book.

Answer

There are a variety of methods for determining exercise intensity levels. Common methods include the "talk test", the "target heart range" and the Borg Rating of Perceived Exertion (RPE). When exercising, it's important to monitor your intensity to make sure you're working at a pace that is challenging enough to help you reach your goals, but not so hard that you blow a lung. One way to do that is to use a Perceived Exertion Scale. The standard is the Borg Scale of Perceived Exertion, which ranges from 0-20.

How to Use the Perceived Exertion Scale: While doing physical activity, we want you to rate your perception of exertion. This feeling should reflect how heavy and strenuous the exercise feels to you, combining all sensations and feelings of physical stress, effort, and fatigue. Do not concern yourself with any one factor such as leg pain or shortness of breath, but try to focus on your total feeling of exertion.

Look at the rating scale below while you are engaging in an activity; it ranges from 6 to 20, where 6 means "no exertion at all" and 20 means "maximal exertion." Choose the number from below that best describes your level of exertion. This will give you a good idea of the intensity level of your activity, and you can use this information to speed up or slow down your movements to reach your desired range. Try to appraise your feeling of exertion as honestly as possible, without thinking about what the actual physical load is. Your own feeling of effort and exertion is important, not how it compares to other people's. Look at the scales and the expressions and then give a number.

Borg Scale of Perceived Exertion

6 No exertion at all
7 Extremely light
8
9 Very light - (easy walking slowly at a comfortable pace)
10
11 Light
12
13 Somewhat hard (It is quite an effort; you feel tired but can continue)
14
15 Hard (heavy)
16
17 Very hard (very strenuous, and you are very fatigued)
18
19 Extremely hard (You can not continue for long at this pace)
20 Maximal exertion

I made up my own scale that's a little easier to remember for the general population. In general, for most workouts you want to be at around Level 5-6. If you're doing interval training, you want your recovery to be around a 4-5 and your intensity blasts to be at around 8-9. As you'll see below, working at a level 10 isn't recommended for most workouts. For longer, slower workouts, keep your PE at Level 5 or lower.

FTS Perceived Exertion Scale

Level 1: I'm watching TV and eating bon bons

Level 2: I'm comfortable and could maintain this pace all day long

Level 3: I'm still comfortable, but am breathing a bit harder

Level 4: I'm sweating a little, but feel good and can carry on a conversation effortlessly

Level 5: I'm just above comfortable, am sweating more and can still talk easily

Level 6: I can still talk, but am slightly breathless

Level 7: I can still talk, but I don't really want to. I'm sweating like a pig

Level 8: I can grunt in response to your questions and can only keep this pace for a short time period

Level 9: I am probably going to die

Level 10: I am dead

Sample Workout

Sample Elliptical Trainer Interval Workout

The following workouts involve building endurance and burning calories by changing your speed, resistance and/or incline.  The settings are samples only, so modify the workouts according to your fitness level. 

TIME

MANUAL RESISTANCE LEVEL

FTS PERCEIVED EXERTION

2 MIN

4 WARM UP

4

1 MIN

6

5

3 MIN

8

6-7

2 MIN

10

8

1 MIN

7

6-7

3 MIN

9

6-7

2 MIN

11

8

1 MIN

8

7

3 MIN

12

7

2

5 COOL DOWN

4

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