cardio

Exercise Menu

Abdominal Exercises
Cable Crunch
Crunches
Abdominal / Machine
Cable Torso Twist
Abdominal V Ups
Plank
Decline Sit Ups
Roman Chair Knee Ups
Ball Crunch
Lateral Crunches / Ball
Abdominal Bicycle Twists

Chest Exercises
Chest Press Machine
Pec Dec
Dumbbell Flys
Incline Press
Push Up
Bench Press
Decline Press / Bar FWBP
Cable Cross
Assisted Dips

Shoulder Exercises
Lateral Raise with Dumbbells
Front Raise
Internal Rotation
External Rotation
French Curls / Rear Delt Machine
Reverse Fly Rear Delt Lifts
Shoulder Press Machine
Shoulder Press / Dumbbells

Back Exercises
Front Lat Pull Downs
Low Back / Machine
Low Row Cable
Seated Row
T Bar Row
Pull Overs
Pull Ups
Back Extension / Machine
Bent Over Row
45 Degree Torso Raise - Back Extension
Straight Leg Dead Lift

Triceps Exercises
Triceps Push Down Bar
Triceps Extension / Dumbbell
Kick Backs / Dumbbells
Dips

Biceps Exercises
Bicep Curl Bar
Bicep Curl / Dumbbells
Preacher Curls / Bar
Bicep Curls / Machine
Hammer Curl

Quadriceps/ Hamstrings/Glutes
Leg Extension
Leg Curl / Machine
Leg Press
Squats
Inner Thigh Pull
Inner Thigh Pull
Standing Calf Raise
Donkey Calf Raise
Seated Calf Raise
Hip Adductor
Hip Abduction
Lunges / Front Walking
Lunges / Back
Lunge Split Squat
Ball Squats
Leg Curls w Ball
Single Leg Squats
Single Leg Raise - Quad Hip Flexor
Glute Kick Backs

Cardiovascular Training

Cardiovascular Intensity

Rating of Perceived Exertion Scale:
Your target heart rate range may not be valid if you are taking certain medications, such as beta
blockers, or if you have health related conditions. Whether your target heart rate range is valid or
not, it is just as important to use the subjective "Rating of Perceived Exertion" (RPE) Scale in
conjunction with, or instead of the target heart rate range.

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Target Heart Rate Range

Although it is preferable to have a graded exercise test to determine your THR range, a THR can be
estimated in the following way:

Count your heart rate after you have been seated comfortably for a few minutes; this is called
your resting heart rate
To determine the lower end of your THR range, calculate the following:
1. [(220-your age)- resting heart rate] x 0.60 + resting heart rate
To determine the upper end of your THR range , calculate the following:
1. [(220-your age)-resting heart rate] x 0.85 + resting heart rate

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