For best results, download this worksheet, print and take it to the gym.


The cardiovascular workout is essential to good health. It gets blood flowing, strengthens the heart muscle and uses up unwanted fat stores. Cardio exercise is prescribed based on a specific percentage of individual heart rate maximums (HRmax). To estimate your HRmax input your age into the following equation, then use that number in the next equations. The body burns the greatest percentage of fat at 65%-75% HRmax, and has greatest cardiovascular benefits when exercising above 80% HRmax. Training close to your HRmax is not recommended as this level of exercise puts a great deal of strain on the heart and body and can be dangerous. Tracking your cardio workouts (on the grid provided below) can be useful to record your efforts and to watch the progress made throughout training.

Warm Up

The warm up is an important step of exercise that should not be ignored. It prepares the body for the upcoming exercise, gradually allowing blood to move into the muscles before the strain of a workout is put on them. Any type of cardiovascular exercise is suitable to get the blood flowing and prepare the body for a more intense cardio workout, a strength training workout, or to loosen the body for a stretching series. It is recommended that the warm up last anywhere from 10-20 minutes, at a target heart rate of 70% of your age-predicted maximum: _____ bpm. Walking, cycling or using the elliptical machine are all suitable methods of warming up. Skipping this vial step can result in dizziness, lightheadedness, a muscle pull or a more serious injury. Please take the time to perform a warm up.

Cool Down

The cool down is another important step of exercise that should not be overlooked. After a bout of exercise the body requires time to regain normal lung function and heart rate, and to refill spent energy stores. Any sort of cardiovascular exercise such as walking, cycling or using the elliptical machine is suitable. At an easy pace, cool down for 5-15 minutes following your workout, at a target heart rate of 60% of your age-predicted maximum: _____ bpm. Ending a workout without performing a cool down can lead to lightheadedness, fainting due to blood pooling in the legs or other serious problems. A cool down is also useful to reduce the amount of soreness following a workout, as gentle exercise helps the body remove lactic acid that may have gathered in the muscles used throughout the exercise session. Please take the time to perform a cool down.


Stretches are important to over all health, and should be performed at every work out. Each stretch should be held for 30 seconds and repeated 2-3 times.

Weight Training

Building muscle is an important component of overall health. Weight training increases lean muscle mass which boosts strength, basal metabolic rate (metabolism), body shape and self confidence. It is recommended that you perform 2-3 sets of 10-12 repetitions of each strength training move prescribed, resting for 30 seconds between each set. The three sets of every circuit should be completed as indicated before moving on to the next circuit. This workout is effective for fat loss, endurance and overall fitness, it should be repeated 2-3 times a week. Weight training should not be performed on consecutive days. Allow your body a rest for minimum 24 hours between workouts. Please approach the house trainer if you have any questions or need clarification of any of the exercises. We advise that you book an appointment with a personal trainer every 6-8 weeks in order to update your weight training program and to re-assess your anthropometric measurements. Finally, remember to drink plenty of water while exercising as hydration is vital to a successful workout.

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