Avoid Complacency. Get the most from your 30 minute workout
If you prefer to use cardio equipment at your gym or walk outside, below is a sample workout that will help you get the most from a 30-minute session using RPE (rating of perceived exertion) - see the chart below for reference, and feel free to modify as needed to better match your needs.
Four Considerations:
1) Vary the workout For each mode and RPE there is still much variance that can be achieved. For example, RPE of 7 can be achieved through a fast cadence / lower resistance, OR a slow cadence / high resistance. Play around with different combinations, but be sure to achieve the prescribed RPE. Never do the same workout more than twice and strive to use this workout on at least 2 different modalities.
2) Look to build volume EACH workout. Increase at least one parameter (resistance/speed/incline, etc) a little bit each time, so that there is a linear increase over a couple of months (5-10% each week). The muscular and cardiovascular system require overload to get stronger!
3) Thinking of rowing?? If you intend to use the a rower, you may want to employ a different workout scheme unless you are very experienced and have sound technique. I can assist and coach you through it if you'd like
4) Taking things outside?? If you are running or cycling outside, the demands of varied terrain (IE, hills) will illicit the same effect. No need to follow a chart like this
Weight training:
30 minutes of weight training should involve the upper RPE zones (8-10) during each set. Full muscular fatigue, guided by proper technique, should be achieved in each of 2-3 sets for each major muscle group (glute-ham-quad, chest-shoulder-arm, etc). Rest to near full recovery, and cycle with an unrelated group (upper vs lower, push vs pull, etc). Limit rest.
Leave the "accessory" and isolation training in smaller muscle groups (biceps, triceps, deltoids, etc) for bonus time!
Questions? Want help? [email protected]
Four Considerations:
1) Vary the workout For each mode and RPE there is still much variance that can be achieved. For example, RPE of 7 can be achieved through a fast cadence / lower resistance, OR a slow cadence / high resistance. Play around with different combinations, but be sure to achieve the prescribed RPE. Never do the same workout more than twice and strive to use this workout on at least 2 different modalities.
2) Look to build volume EACH workout. Increase at least one parameter (resistance/speed/incline, etc) a little bit each time, so that there is a linear increase over a couple of months (5-10% each week). The muscular and cardiovascular system require overload to get stronger!
3) Thinking of rowing?? If you intend to use the a rower, you may want to employ a different workout scheme unless you are very experienced and have sound technique. I can assist and coach you through it if you'd like
4) Taking things outside?? If you are running or cycling outside, the demands of varied terrain (IE, hills) will illicit the same effect. No need to follow a chart like this
Weight training:
30 minutes of weight training should involve the upper RPE zones (8-10) during each set. Full muscular fatigue, guided by proper technique, should be achieved in each of 2-3 sets for each major muscle group (glute-ham-quad, chest-shoulder-arm, etc). Rest to near full recovery, and cycle with an unrelated group (upper vs lower, push vs pull, etc). Limit rest.
Leave the "accessory" and isolation training in smaller muscle groups (biceps, triceps, deltoids, etc) for bonus time!
Questions? Want help? [email protected]
Minute |
RPE to Achieve |
1-3 |
2-3 |
4 |
7 |
5 |
5 |
6-7 |
7 |
8 |
3 |
9 |
8-9 |
10 |
3 |
11 |
9 |
12 |
3 |
13-15 |
7-8 |
16 |
4 |
17-20 |
6 |
21 |
3 |
22 |
9-10 |
23 |
3 |
24 |
9-10 |
25 |
3 |
26-28 |
7-8 |
29 |
3 |
30 (cool down as needed) |
1-2 |