Cardio plus: Maximize your calorie burn; An ultraeffective workout plus an easy plan to help you blast more fat without working out - up to an extra 825 calories per week! - Cardio

Shape, April, 2002 by Lara McGlashan

Do you think you have to head for the treadmill, weight room or a kickboxing class to get calorie-burning, body-strengthening, energizing exercise? Well, working out is an important part of looking and feeling your best, but this cardio program will help you reap all of those rewards inside and outside of the gym.

Your mission will be to stay in motion: In addition to doing the strength program on pages 108-115, you'll supplement the regular cardio workouts presented here with the sort of everyday activity that technological advances like remote controls, dishwashers and elevators have stolen from you (and we'll show you how). Many of us don't realize how inactive we've become, or that regular movement (beyond workouts) can be as beneficial to our health as a stair-stepping session. But, according to a study conducted at the Cooper Institute for Aerobics Research in Dallas, small lifestyle changes that increase moderate-intensity physical activity can be as effective as a structured exercise program in improving long-term cardiorespiratory fitness and blood pressure.

With this exclusive program designed by Tom Wells, P.E.D., F.A.C.S.M., you'll get three great cardio workouts plus a lifestyle plan to blast an extra 825 calories per week (without working out!). This month's focus will be on building a fitness base while burning lots of calories. Next month you'll target endurance and speed boosting, and the following month you'll emphasize strength and even greater stamina. (Pick up the May issue of Shape for the next phase in this incredible program.) So get moving -- it's time to rev up your metabolism and unleash the power of perpetual movement.

RELATED ARTICLE: THE PLAN how it works The cardio workouts in this program are adapted from a progressive "systems training" plan, originally developed by exercise physiologist Jack Daniels, Ph.D. The "systems" refer to three types of work you'll be doing for the next three months. This month's primary focus will be building a fitness base that burns lots of calories with steady-state exercise, while the following two months will be more interval-oriented, varying your intensity to improve strength, endurance and overall calorie-burning ability. You'll also have one day off each week, plus a series of lifestyle (*) days, on which movement will be an easy, calorie-blasting, permanent part of almost anything you do.

warm-up Begin every workout with 5-10 minutes of light cardio activity, such as easy walking.

cool-down End by stretching all major muscle groups, especially the lower body. Hold each stretch for 15-30 seconds without bouncing.

workout schedule Perform your daily workout following the program described in the Cardic Calendar and Workout Key on page 1 20.

beginner options Add 2 weeks of straight Fitness Base Builder (see following page) workouts to the schedule before starting the first month. You can also lower the RPE (see chart below) in each workout by 1 point; decrease the length of the work intervals; or increase the length of the rest intervals. You should feel exhilarated -- not exhausted -- afterward!

advanced option Add 5-10 minutes to each Fitness Base Builder workout. strength Aim for at least 2 strength sessions a week (on the days you do your cardio workouts), as outlined in the "30-Day Total Body Makeover" plan on pages 108-115.

the rate of perceived exertion (RPE)

Use the RPE scale to estimate the intensity of your workout session. Here's how it breaks down:

RPE Intensity Level

3-4 Easy to moderate; you should be able to maintain this level and carry on a conversation with minimal effort.

5-6 Moderate; you can maintain this level and have a conversation with some effort.

7-8 Difficult; maintaining this level and having a conversation requires quite a bit of effort.

8-9 Peak effort; you won't be able to maintain this level for more than 3-4 minutes; no-talking zone.

workout key

fitness base builder

Today you'll burn lots of calories doing steady-state work to establish or build your aerobic fitness base. Perform 35-45 minutes of continuous activity at RPE 5-6 (see "The Rate of Perceived Exertion (RPE)" chart on previous page for explanation of RPE levels). Wells suggests running or walking outdoors, swimming or working out on cardio equipment (set machines on manual and adjust to the appropriate intensity). Total calories burned: 300-385 (*)

endurance booster

Today, you'll do long intervals of higher-intensity work, improving your ability to sustain a more-difficult running pace or exercise level, so you can burn more calories in your workouts with less effort. Do 1 10-minute interval at RPE 7-8, 1 minute of "working" recovery (meaning it's still a challenge) at RPE 4-5, and a final 10-minute interval at RPE 7-8, for a total workout time of 21 minutes. "Find a continuous walking path or a track for this workout," Wells recommends. "Indoors, any cardio machine is suitable." (Set on manual so you can adjust your intensity.) Total calories burned: 270

power blaster

Today, you'll alternate equal bursts of higher-and lower-intensity work, improving your muscular strength and cardio endurance (max [VO.sub.2]). This will help you feel stronger and less fatigued as you work out, so you can burn even more calories with greater ease. (Say goodbye to lead legs!) Perform 2- to 4-minute intervals at RPE 8-9, alternating with a "working" recovery of the same length at RPE 4-5 until you've completed a total workout time of 30 minutes. Wells recommends hills, stairs and sprints, or a cardio machine (set on manual so you can adjust your intensity) for training this system. Total calories burned: 340