Cardio Resistance Training Program

Cardio Resistance Training Program

38 Minute Workout Program

38 Minute Workout Program

Make exercise a lifelong habit.

Regular physical activity will help substantially reduce health risks such as Heart Disease, Stroke, and Cancer; and improve your quality of life.

Where is the CRT circuit area?

Each World Health Calgary fitness centre is equipped with a 10 station circuit of selectorized machines. Watch for the following visuals in your club to identify the Cardio Resistance Training (CRT) area.

This hanging sign identifies the designated CRT circuit area in each club.

This standing sign will help guide you through your CRT workout.

Each station is marked with a numbered sticker. Use machines one through ten without resting between stations to complete.

This hanging sign identifies the designated CRT circuit area in each club.

This standing sign will help guide you through your CRT workout.

Each station is marked with a numbered sticker. Use machines one through ten without resting between stations to complete.

A time efficient four-step program for all members.

1. Warm Up

Why warm up? Warming up helps reduce your risk of injury and assists your circulatory system in pumping oxygen-rich blood to your working muscles. The idea is to help your body increase circulation in a gradual manner.

HOW?

Perform 6–10 minutes on a hill program on a stationary bike. If a bike is uncomfortable, use an elliptical machine or treadmill.


2. Resistance Training Stations

Why Resistance Training (RT)?
• Increase lean muscle and metabolism
• Improve back and joint health
• Increase bone density
• Firm, tone and strengthen
• Make daily activities easier

HOW?

• Ten station circuit of selectorized machine
• No rest between stations
• Ten repetitions at each station
• If you can do more than ten repetitions, increase weight – If you cannot get ten repetitions, decrease weight
• Allow one day rest between workouts for muscle recuperation
• 1–3 complete circuits, one is okay


3. Cardiovascular Training

Why Cardiovascular Training (CT)?
• Reduce risk of cardiovascular disease
• Improve sleep and increase energy
• Burn extra calories = good for weight loss
• Reduce stress and anxiety

HOW?

Perform 10–20 minutes cardiovascular exercise on any appropriate cardiovascular machine.


4. Cool Down

Why Cool Down?
• Reduce recovery time
• Wind down mentally
• Increase flexibility

HOW?

• Utilize cool down feature on cardio marchine
• Basic stretches – no pain, breathe, hold for minimum 20 seconds
• Cool down for ten minutes


DOWNLOAD CRT TRACKER

How to use selectorized fitness equipment.

Technogym

How to use the Technogym selectorized equipment to complete your CRT workout.


Life Fitness

How to use the Life Fitness selectorized equipment to complete your CRT workout.

Station 1


This will be a brief description of what the machine is and how you set it up.

Station 2


This will be a brief description of what the machine is and how you set it up.

Station 3


This will be a brief description of what the machine is and how you set it up.

Station 4


This will be a brief description of what the machine is and how you set it up.

Station 5


This will be a brief description of what the machine is and how you set it up.

Station 6


This will be a brief description of what the machine is and how you set it up.

Station 7


This will be a brief description of what the machine is and how you set it up.

Station 8


This will be a brief description of what the machine is and how you set it up.

Station 9


This will be a brief description of what the machine is and how you set it up.

Station 10


This will be a brief description of what the machine is and how you set it up.

Station 1


This will be a brief description of what the machine is and how you set it up.

Station 2


This will be a brief description of what the machine is and how you set it up.

Station 3


This will be a brief description of what the machine is and how you set it up.

Station 4


This will be a brief description of what the machine is and how you set it up.

Station 5


This will be a brief description of what the machine is and how you set it up.

Station 6


This will be a brief description of what the machine is and how you set it up.

Station 7


This will be a brief description of what the machine is and how you set it up.

Station 8


This will be a brief description of what the machine is and how you set it up.

Station 9


This will be a brief description of what the machine is and how you set it up.

Station 10


This will be a brief description of what the machine is and how you set it up.

Questions?

Fitness Consultants are here to assist you with your CRT workout. If you are unsure about something or wish to book a workout, we here to assist you.