Cardio Plan
A plan to build cardiovascular health. Mix and match these options throughout the week.
Important Note: As a smoker, your cardiovascular system is under extra stress. It's fantastic that you're working on it. Start slow, listen to your body, and do not push through dizziness or excessive shortness of breath. Consulting a doctor before starting a new cardio regimen is highly recommended.
Option 1: High-Intensity Interval Training (HIIT)
Goal: Improve VO2 max and caloric burn in a short time. Do this 1-2 times per week.
- Warm-up: 5 minutes of light jogging or cycling.
- Work Interval: 20-30 seconds of all-out effort (sprinting, fast cycling, rower). Aim for 90-95% max effort.
- Recovery Interval: 60-90 seconds of active recovery (walking or very slow pace).
- Repeat: 6-10 cycles.
- Cool-down: 5 minutes of light walking and stretching.
Option 2: Lower-Intensity Steady-State (LISS)
Goal: Build your aerobic base and improve endurance. Do this 2-3 times per week.
- Activity: Incline walking, jogging, cycling, or rowing.
- Duration: 30-45 minutes.
- Intensity: Maintain a "conversational pace" - you should be able to speak in short sentences. This is roughly 65-75% of your max heart rate.
- Focus: Consistency and duration are key here, not speed.