Vegan Fitness
F.I.T For Cardio Training

Customize Your Vegan Fitness Cardio Program

How long, how often and how intensely should YOU do cardio?

The answer to this question depends on your current fitness level.

If you aren’t doing anything for your cardiovascular fitness, a 5-10 minute walk everyday of the week might be the perfect place to start. Something is way better than nothing.

On the other hand, if you are doing cardio on a regular basis you might want to update your program.

Keep reading to find out how to use the F.I.T principle to completely customize your cardio program.

The F.I.T. Principle

F.I.T. is an acronym and it stands for:

Frequency-How often you train.

Intensity-How hard you train.

Time-How long you train.

These are the three variables to keep in mind when designing your cardio program.

Here are the guidelines for customizing your vegan fitness cardio program:

For the Health of It

• How Often(Frequency): Most, if not all days of the week

• How Intense: Light to moderate intensity

• How Long: Accumulate 30 minutes

To improve your health and reduce your likelihood of developing cardiovascular disease, the American College of Sports Medicine (ACSM) recommends accumulating 30 minutes of light to moderate-intensity physical activity on most days of the week.

This would be something like taking a 15 minute dog walk in the morning and then going for a stroll with a significant other for 15 minutes in the evening.

For Fitness and Fat Burning

• How Often: 3-5 days a week for fitness, 5-7 days a week for fat burning

• How Intense: Moderate intensity

• How Long: 20-60 continuous minutes

To improve your cardiovascular fitness level the ACSM recommends 3-5 days a week of 20-60 minutes of continuous activity at a moderate intensity. To speed up fat loss they recommend doing cardio 5-7 days a week.

This might be achieved by speed walking, a light jog, a fast bike ride or a challenging swim.

Note: Light intensity would be comparable to a stroll in the park where you can carry on a conversation with a friend. Moderate intensity would be comparable to a brisk walk where carrying on a conversation is a little more challenging.

Are You Ready to move?

If you are ready burn fat and improve your cardiovascular fitness and you have your physician's "OK", do cardio 4-7 days per week at intensity levels of 55-85% (depending on your health status and fitness level) of your maximum heart rate, for 20-60 continuous minutes.

If you are just starting out, stay at a lower intensity. 55-65% of your heart rate maximum might be appropriate.

If you have been doing cardio for a while, you might be able to work at intensities between 65-85% of your heart rate maximum.

Calculate Your Heart Rate Maximum

You can determine your maximum heart rate by using this simple formula:

For women, 226-your age = Age predicted maximum heart rate.

For men: 220-your age = Age predicted maximum heart rate.

For example: A 36 year old female has an age predicted maximum heart rate of 190 (226-36=190).

Therefore, she would want to exercise for 20-60 continuous minutes at a heart rate of 104 to 161 beats per minute.

For more help designing a cardio program specifically for you, consult your Personal Vegan Fitness Coach.

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