Tuesday, April 20, 2010

Interval Cardio Work Out-Beginner-21 Minute Routine

In the hunt for answers to maintaining weight loss and cutting through plateau's I have realized that one must change the routine daily. I change up my cardio routine every day. An example for beginners:
Treadmill:
The correct way to stand on the treadmill to program it is: before walking, step on either side of the machine and then step on once the mill is moving.
Walk at 2 mph for 1 minute
increase pace to 3 mph and walk for 2 minutes
Increase incline to 1 and continue walking for 1 minute
Increase speed to 4 mph and incline to 2 for 3 minutes
Increase incline to 5 and walk (briskly) for 3 minutes
Decrease incline to 3 and walk for 2 minutes
Increase incline to 8 and walk for 2 minutes
Decrease incline to 4 and walk for 2 minutes
Increase incline to 10 for 1 minute
Increase incline to 15 (if you are able to) for 2 minutes
Decrease incline to 10 for 30 seconds and reduce speed to 3.8
Decrease incline to 4 for 30 seconds and reduce speed to 3.5
Decrease incline 1 and speed to 3.o to cool down for 30 seconds
Decrease Speed to 2 and stop after 30 seconds

I will try this one today and let you know how it works out.
My Goal: to burn 200 Calories
I am not so sure that the machines are correct with the calorie burn information, but it is a goal none the less and I am maintaining my goal, however, I switch machines and burn 800 calories a day (except Sunday).
Try it! And talk to me for motivation and life stories :)

1 comment:

  1. OK, I wrote this article 2 years ago and My body has changed so much with menopause that I cannot do more than a 3% incline without hurting my knees and hips now. It is important to know your own limitations :)

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