Nice Job! 

Check with your Doctor about your pre-eixsting conditions !

Pre-existing conditions could affect your ability to participate safely in this program. 

Please consult with your doctor or primary care physician before starting the program to get medical clearance.

Share with them what Stage 1 workouts will be like and ask if this is right for you

Check with your Doctor about your Medications!

Some medications directly affect your body and could create complications when following heart rate variability training taught in this program.

Please consult with your doctor or primary care physician before starting the program to get medical clearance.

Share with them what Stage 1 workouts look like and ask if this is right for you

The low-intensity training you’re about to learn in Stage 1 will also be used as a recovery tool later down the line to help your body heal from the strength training workouts mixed into your plan, should you choose to commit to The Strength Program. 

For now, the goal is to keep training and physiological feedback as simple as possible. 

You shouldn’t be worried about buying heart rate monitors, hitting specific heart rate metrics, or doing precise calculations until you develop an intuitive relationship with your body and recovery.

There are heart rate formulas that I will teach you later on in the program, but it’s too early for that right now. 

To begin, you need to understand what easy aerobic activity feels like and how to listen to your body. To help you discover that, I will first teach you about The Talk Test.

While performing any Stage 1 cardio training, you should be able to hold a conversation during the entire duration of the activity––effortlessly. 

If you can’t keep a conversation, slow down until you can; if this is the case, you are putting too much demand on your heart and lungs.

Stage 1 is not about training intensity, it’s about establishing an aerobic base, learning how to use cardio as a recovery tool, and improving workflow between your heart and lungs. 

Final Note: Remember, you are in Stage 1 because you are just beginning! Start slowly and gradually work up to 30 minutes of constant movement. Depending on your health levels, it might take you 2-3 months to be able to build up to 30 minutes of low-intensity aerobic capacity. 

Once you can maintain low intensity continuous movement for at least 30 minutes three times per week, you are ready to move on to Stage 2 Cardio.

Chances are you aren’t yet sure what your baseline capacity for cardio is. No problem! the objective of your first week is to test and identify your cardiovascular starting point, which will shape your program moving forward. 

Your first workout will be anywhere from 5-30 minutes long. 5 minutes is the minimum, and 30 minutes is the maximum for now.

Some beginners might be surprised that they can hit that 30-minute target with no problem on this first workout. Other beginners might be looking for a bench to sit down to rest after 5 minutes due to fatigue, discomfort, pain, and cardiovascular system overload.

The program is designed for both beginners who can do 30 minutes right off the bat and those who experience extreme fatigue after 5 minutes––so after your first cardio session, please take the Post-Workout Survey so that we can customize your program for you. 

Stage 2 Cardio training is for people who have already established an aerobic baseline.

That means being able to perform a minimum of 30 minutes of continuous aerobic activity three times a week. 

In Stage 1, we covered how to use The Talk Test to find what that low-intensity Zone 1 feels like. 

Low-intensity Zone 1 training is the foundation for all cardio training programs.

Low-intensity training helps to get your blood pumping and muscles moving just enough to start changing your fitness levels which makes it perfect for a beginner. 

Another benefit to low-intensity Zone 1 training is it boosts your recovery which will help you get ready for more intense training found later in this program.

Remember, Stage 1 Zone 1 training means you can easily hold a conversation while doing your cardio workout.

In Stage 2, you are going to start experimenting with Zone 2 intensity, which is a more demanding range of heart rate training.

With higher intensity levels, your body will undergo some incredible changes and adaptations. Your endurance will start to improve which will help you work out for longer periods of time.

Your body will become more efficient by using fat as an energy source (this will help you burn more calories), and your network of blood vessels will start to grow and multiply to increase the amount of blood, oxygen, and nutrients that reach your stronger muscles!

In Stage 2, we can still use The Talk Test; however, to find Zone 2, you should notice that you can still talk, but it’s a challenge.

You should also notice that you are sweating noticeably more while needing to take bigger breaths.

If you find that you are limited to short quick phrases and you are noticeably breathing hard, you are most likely now in Zone 3.

So to help you find that Zone 2 ‘sweet spot,’ I’m going to first help you ease into Zone 2 by teaching you interval work.