This cardio workout will help you bust boredom and burn more calories by changing your speed, resistance and/or incline throughout the workout. You'll alternate intensity intervals where you'll work at a high intensity along with recovery intervals. Increase or decrease the speed and/or duration of each interval according to your fitness level and use the Perceived Exertion Scale to determine how hard you're working. The speeds and inclines listed are only suggestions...please modify as needed.
Time Intensity/Speed Incline Perceived Exertion
5 min. 3.0 mph - warm-up 1% Level 2-3
5 min. 3.5 - 4.5 - walk/slow jog 1% Level 4
1 min. 5.0 - 5.5 - speed walk/run 2% Level 6
2 min. 4.0 - 5.0 - walk/slow jog 0% Level 4
1 min. 5.0 - 5.5 - speed walk/ run 2% Level 6-7
2 min. 4.0 - 5.0 - walk/slow jog 0% Level 4
1 min. 5.3 - 5.7 - speed walk/run 1-2% Level 7
2 min. 4.0 - 5.0 - walk/ slow jog 0% Level 4
1 min. Walk/run as fast as you can 1-2% Level 7-8
2 min. 4.0 - 5.0 - walk/ slow jog 0% Level 4
5 min. 3.0 - 4.0 0% Level 3
Workout taken from exercise.about.com, for more information click here
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