Summer means revving up your cardio for optimal happy bathing suit time. Everyone has different fitness goals whether you are trying to lose weight, increase peak performance and speed, build endurance or maintain healthy cardiovascular strength. Encourage your body to work differently – change up your training; you’ll metabolize more effectively and blast that fat.
George Padilla, C.S.C.S. and lead trainer from The Los Angeles Athletic Club (LAAC), a Downtown landmark, takes you on three different red zone cardiovascular workouts to help kick start your summer. If you find yourself on vacation and out of your normal fitness routine, and you just don’t know what to do, you can use Padilla’s cardio workout suggestions for motivation in the gym or in the pool.
On the treadmill.
1. 15 minute workout – Set incline at 1.0
- Start by warming up with a brisk walk or light jog for 3-5 minutes
- Take speed up for :30-:45 seconds for .10 miles on treadmill at 80-85% max effort (85-90% max heart rate) and Recover for :20 seconds.
- Do this 8 times.
- Cool down with walk or jog for 3-5 minutes.
2. 30 minute workout – Set incline at 1.0
- Warm-up with brisk walk or light jog for 3-5 minutes.
- Increase speed for 1 minute :30 seconds or less for each .2 mile. Repeat.
- 6 x .20 miles on treadmill at 80-85% max effort (85-90% max heart rate) with a 2 minute recovery walk/jog.
- Cool down with walk/jog 3-5 minutes.
On the bike.
- Warm up with easy pedal for 3-5 minutes.
- 12 x .4 mile at 80-85% max effort (85-90% max heart rate). Try to spin for 1:00 minute or less for each .4 mile repeat.
- After every .4 mile.go for a :45 sec easy pedal
- Cool down with easy pedal for 3-5 minutes
In the pool – a 30 minute swim
- Warm-up with an easy 150-250 meters/yards* alternating between freestyle and backstroke.
- 9 x 75 m/y at 80-85% max effort (85-90% max heart rate) with :90 seconds recovery between each 75m/y.
- Cool down with an easy 150-250 m/y.
* an estimated 10 laps in a 25m pool and roughly 11 laps in the LAAC pool.
Heart rate training is based on working at intensity zones that are determined from the percentage of your maximum heart rate. According to Polar, the innovator behind personal heart rate equipment such as watches and transmitters, outlines the various intensities.
- Type A-ers usually work in their maximum performance (80% to 100%).
- Exercisers wanting to improve their overall aerobic ability train moderately (70-80%)
- People interested in losing weight, burning fat and building endurance usually aim to train in lighter zones (60-70%)
To calculate your maximum heart rate use this formula: 220 – Your Age = Maximum heart rate. To gauge which level you want to train: Maximum Heart Rate x intensity percentage (i.e. 80%) = Goal intensity zone.
You can also visit here to calculate your maximum working heart rate here.
Check your working heart rate during exercise by following directions on the treadmill or exercise equipment you are using. Or work with a heart rate monitor from Polar. A heart monitor allows you to track progress (calories burned, median heart rate, maximum heart rate, length of training) in your training, implement personal goals and it offers immediate feedback in your workout.
Worth the visit Downtown.
The Los Angeles Athletic Club is celebrating 100 years this June. The landmark was where the elites of business and Hollywoodmet over high stakes business and high stakes athletics. The original place for Angelinos to connect, LAAC today is part of the revitalized Downtown LA destination with LA Live, fashionable bars and restaurants and trendy loft living.
Check out LAAC’s 80,000 square feet of fitness amenities including “X (Extreme)-Cycling”, one of the city’s toughest spin classes, Muay Thai Kickboxing along with an indoor pool, basketball court and squash courts.