Are you one the few who actually gets enough cardiovascular exercise? What is enough exercise? Well the American College of Sports Medicine recommends at least 30 minutes of exercise just to pull you out of high risk for major illnesses and 60-90 minutes of
exercise for sustained weight loss and fitness, for 5-6 days per week. We at Physically Focused know all too well how frustrating it is to want to begin an exercise program but be unable to find the time to do so because of the millions of other things we have to worry about. It is time to get off the stop-start exercise roller coaster now! No more wasting time being frustrated especially with your health at stake!
How will you help me start exercising?
We will make scheduling exercise into your busy lives easier by creating an actual schedule for you in the form of a 12-week Cardiovascular Program. Each program is individually tailored to fit your biology and your goals. The format of the program is a calendar which starts from the day you receive the program to the last day of the three-month period. You can chart your progress by crossing days off as you go. Each day will give you the total time of exercise and a heart rate range to be in for that day. You can hang this program next to your treadmill, on your fridge, or carry it in your gym bag and just cross off the days. The concept is scheduling exercise into your life as if it were an appointment.
What makes these programs so personal?
Each program is based off of state of the art metabolic testing. From your metabolic exercise test (of VO2 test) we can determine important physiological markers such as your VO2 peak (current level of aerobic fitness), anaerobic threshold, and max fat-burning heart rate.
The program, which is based off of your internal make-up, is also designed to progress towards your personal goals. We have designed programs for people who are just getting started, want weight loss, want to become fitter, and athletes who are building their base. You may be surprised at what you actually need to do to accomplish your goals, this is what we call working out smarter and not harder!
What is my internal-physiology?
Your internal physiology refers to how conditioned your cardiovascular system is. The cardiovascular system composes of heart, the main pump, and the system of veins, arteries, and capillaries that carries blood and oxygen to your muscles and organs. This system is challenged with exercise. As you demand you muscles to work, your muscles demand more oxygen and blood to be delivered to it. Your cardiovascular health depends on your ability to deliver blood to your organs and muscles at different levels of activity. The two major landmarks we look for in your test are: VO2max and Anaerobic Threshold.
Your VO2 shows your ability to take in oxygen from the air. Since oxygen is used to produce energy from carbohydrates or fats your muscles will demand more oxygen the harder it has to work. The VO2 test will tell you where your maximal oxygen intake is, called your VO2max. The more oxygen that you can take in the larger your capacity is for exercise, therefore, the higher your VO2 the more aerobically fit you are. If you want to become fitter you will want to work in a zone that will challenge your VO2max.
Your AT, or anaerobic threshold, tells you how much of your VO2max you can sustain and it tells you where you are working out aerobically and where you are working out anaerobically. If you are concerned with your fitness and already have a high VO2max, your will benefit more from working around your AT. If you are interested in weight loss or building up your aerobic base you will be better off staying below your AT, because your aerobic system, or high-fat burning system, lies in heart rates below your AT.
What kind of success should I expect to see with this program?
If you have never exercised before you should see a lot of improvement in your movements, energy, rate of perceived exertion (exercise will seem easier), and physique. If you are already fit you should expect to see improvement in your speed or power meaning a higher level of fitness. If you want weight loss, we have seen weight loss from 3 lbs to 20 lbs over the 12-week period. The fate of your success is in your hands but we are always here to help!
What comes with a Cardio Program?
A detailed cover letter is included to explain the program.
A detailed Workout Descriptions Page is included to give you an idea of how to warm-up, cool-down, stretch, and what is or is not an aerobic exercise. Intervals and Tempo designs are included on this page as well.
A 3-Zone or 5-Zone Cardio Sheet which gives your HR zones, VO2, Speed/Incline or Watts , and calories burned per minute and hour in each zone.
What happens after the 12 weeks are up?
Another VO2 test because your physiology will have changed. Retests are great for tracking progress. If you were sedentary before you got on a program, you may be fit enough where high intensity work will actually benefit you and a whole new program will be designed to cater to your new internal make-up and your new goals. This can be as long-term or as short-term as you would like.
Who should get a cardio program?
Everyone of all ages, sizes, genders, and athletic ability levels will benefit. We have seen them all!
How do I sign up?
Call or email us to schedule an appointment for a VO2 test. Then go to our website at www.Physicallyfocused.biz , click on Metabolic Testing and find the Forms Archive. Download the Health History and Exercise History forms, fill them out, and send them in as soon as possible.
WOODSIDE, CA. • PHONE: 650-851-2705 • ©2006 PHYSICALLY
FOCUSED