As promised here we go with a start to getting you back into your fitness routine and getting that body you are after.
First we need to set some goals. If you're trying to lose weight, get healthy, build muscle or excel at a sport, you'll need specific goals. When you don't have a specific goal, it's difficult to keep exercising and to track your progress to see how far you've come. Before you get busy, take a moment and ask yourself these questions:
1. What do I want to accomplish with this exercise program?
2. Is my goal realistic and attainable? (healthy weight loss .5 to 1 kg per week)
3. When do I want to reach my goal? (remember be realistic)
4. How will I reward myself when I reach my goal?
Once you done the above lets get into your first work out.
20-Minute Workout
This basic cardio workout takes you through a moderate 20 minute routine where you'll alternate between a baseline, moderate level and a slightly higher level by changing your settings. This workout is designed to be used with any cardio machine and you'll use this Perceived Exertion chart to match how you feel to the suggested Perceived Exertion level. Your baseline level should feel harder than your warm up, taking you just out of your comfort zone. Keep in mind that your settings may change as you get deeper into the workout and start to get tired. The idea is to find your baseline wherever it may be, even if you have to reduce your speed, incline, resistance, etc.
Your Perceived Exertion Chart -How you should be feeling at different levels.
• Level 1: I'm watching TV
• Level 2: I'm comfortable and could maintain this pace all day long
• Level 3: I'm still comfortable, but am breathing a bit harder
• Level 4: I'm sweating a little, but feel good and can still have a conversation effortlessly
• Level 5: I'm just above comfortable, am sweating more and can still talk easily
• Level 6: I can still talk, but am slightly breathless
• Level 7: I can still talk, but I don't really want to. I'm sweating like a pig
• Level 8: I can grunt in response to your questions and can only keep this pace for a short time period
• Level 9: I am probably going to die
• Level 10: I am dead
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Equipment Needed
Any cardio machine or activity.
How To
• Complete each segment of the workout, setting speed, incline, resistance or ramps to match the suggested Perceived Exertion Levels
• Modify the workout as needed to fit your fitness level, preferences and goals
• Slow down or stop the workout if you feel any pain, dizziness or shortness of breath
Time Intensity, Speed, Incline or Resistance Perceived Exertion
5 min. Warm up at an easy-moderate pace. You should feel comfortable and be able to talk easily. Allow your heart rate to rise gradually by slowly increasing your pace, resistance or incline throughout the warm up. Perceived Exertion 4 sweating a little, but feel good and can still have a conversation effortlessly
5 min. Baseline: Increase speed, incline or resistance (or use a combination) to find your baseline. In this phase, you should be just a little out of your comfort zone and feel that you're working, but able to talk Perceived Exertion 5 just above comfortable, am sweating more and can still talk easily
2 min. Increase your incline, resistance or ramps until you feel you're working a little harder than baseline. Start with 1-2 increments at a time and go from there. Perceived Exertion 6 can still talk, but am slightly breathless
3 min. Reduce your incline, resistance, ramps or speed to get back to your baseline level. Perceived Exertion 5 just above comfortable, am sweating more and can still talk easily
1 min. Increase your incline, resistance or ramps until you feel you're working a little harder than baseline. Start with 1-2 increments at a time and go from there. Perceived Exertion 6 can still talk, but am slightly breathless
4 min. Reduce incline, resistance, ramps and/or speed until you're working at a comfortable level. Perceived Exertion 4 sweating a little, but feel good and can still have a conversation effortlessly
Total : 20 Minutes
Now make sure you stretch all your muscles holding stretches minimum of 15 seconds each.
See easy !!! Well done.
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