Cardiovascular Programming
Cardiovascular fitness supports heart health, energy levels and recovery capacity. The Australian Department of Health recommends adults accumulate at least 150 minutes of moderate-intensity aerobic activity per week, or 75 minutes of vigorous activity.
Sample Weekly Cardio Plan
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Tuesday | Brisk walking | 35 min | Moderate |
| Thursday | Interval jogging | 25 min | Moderate–High |
| Saturday | Cycling or swimming | 40 min | Moderate |
Moderate intensity means you can maintain a conversation but would find singing difficult. High intensity means speaking more than a few words at a time is challenging.
Mobility & Joint Health
Mobility work supports long-term joint health and movement quality. Spending 10–15 minutes before or after training on mobility exercises can improve range of motion and reduce the sensation of stiffness.
Daily Mobility Sequence (10 minutes)
- Ankle circles — 10 rotations each direction, per foot
- 90/90 hip switches — 8 per side, controlled pace
- Cat-cow — 10 slow repetitions, synchronised with breathing
- Thread-the-needle — 6 per side, pausing at end range for 3 seconds
- Wall slides — 10 reps, back and arms pressed flat against a wall
- Deep squat hold — 30–60 seconds, holding onto a door frame for balance if needed
Progression principle: The body adapts to training demands over time. To continue making progress, gradually increase one variable — volume (sets or reps), load (weight), or complexity (exercise difficulty) — roughly every 2–4 weeks. Avoid increasing all variables simultaneously.
Important: These training programmes are general guidelines and not individualised prescriptions. Consult a qualified exercise professional or healthcare provider before starting any new programme, particularly if you have injuries, chronic conditions or have been inactive for an extended period. Outcomes depend on individual factors.