February 13, 2011

Time saving workouts

The American College of Sports Medicine recommends at least 30 minutes a day of moderate to high intensity exercise.  Yeah right.  Who has time for that?  If you are lucky enough to squeeze out three sessions a week here is a plan to get the most out of those sessions:
Make one workout long and slow.  This will help you build endurance and burn calories.  Aim for at least 45 minutes on any type of cardio equipment.  Remember perceived exertion?  (See post from September 30)   On a scale of 1-10 (10 being the hardest), stay at level 5 for the duration.
Workout two will be short and hard.  (You should get a physician’s clearance for workouts two and three).  Try to get to and maintain an intensity of 7-8 for at least 15 minutes.  This intensity will burn calories and increase your fitness level.
Workout three is an interval workout.  Once you have warmed up, bring your intensity to between 8 and 9 for 30 seconds, drop down to level 4 or 5 for one minute, then repeat for at least 10 cycles.  This type of workout is great for increasing your fitness level, and will help you burn more calories AFTER the workout.
If you do not have time for cardio every day, try these variations to ensure that you get better results.

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