CARDIO - FOR FAT LOSS:
Rule #1: Perform cardio 5-6 days/wk.
Rule #2: Alternate 2-3 days HIIT with 2-3 days steady-state cardio.
...Don't forget to Lift! (see "lifting for strength/growth" pages)
2-3 days HIIT:-Warm-up & perform dynamic stretching for 3 minutes.
-Alternate high-intensity and low-intensity intervals. Interval lengths are up to you (switch it up from day-to-day!) Your work to rest ratio should be 1:1 down to 1:3. -Rate of perceived exertion (how you rate your intensity): On a scale of 1 - 10 with 1 being sitting on the couch & 10 being collapsing from fatigue, go for a 7-9 during your work phase and a 3-5 during your rest phase. -Repeat these intervals for 20-25 minutes. If you can go longer, you did NOT work hard enough or your rest breaks were too long. -Cool down & perform static stretches for ~5 minutes. --Switch it up: try a HIIT/Boot Camp interval group ex class for 1 of these days. Or, experiment with different types of interval workouts (**see images below for Tabata, Little, & Turbulence methods!) Example of HIIT on Cybex Arc Trainer (seen on "fave workout tools" page): try incline of 17 & 40 resistance. Do 1 min work with SPM >160 & 2 mins rest with SPM 120-130. KILLER! |
2-3 days Steady-State:-Warm-up & perform dynamic stretching for 3 minutes.
-Perform 30 minutes of continuous cardiovascular exercise in your target heart rate zone (HR rate 65-85% of your max). Here's your Target HR calculation: 220 - your age = x x - resting HR = y y(.65) + resting HR = low end of target range y(.85) + resting HR = high end of target range -Cool down & perform static stretches for ~5 minutes. -Switch it up: try Turbo Kick, Hip Hop Hustle, Spinning, or another steady-state cardio class for 1-3 of these days! (**Ask me when I'm teaching Turbo near you!) ***If cardio sounds TERRIBLE to you, you could try LISS (low intensity steady-state) cardio first thing in the morning on an empty stomach 6-7 days/wk. This means working at 60-65% of your max HR (220 - your age = your max HR) for 30-45 minutes. |