got"--Anonymous
Are you gettin' what you always got?
Your body adapts to exercise in approx. 4-6 weeks. YES, changes occur, but in
order to see more changes, you HAVE to keep changing your workout. Same
ole hum drum 4.0 mph on the treadmill for 30 minutes isn't going to get you
there. So....make sure you are adding the weights and adding some interval
training to your cardio workouts!!!
Here are some examples for you to MIX IT UP!!!
Interval Training
**Begin with a warm-up of 5 minutes at level 3.0mph intensity
a. On the 6th minute--Increase to 4mph (lt. jog)
b. On the 7th minute--Increase to 5mph
c. On the 8th minute-- increase to level 6-7mph
d. For the next 2 minutes (9min & 10min.) return to a slower pace
between 3-4mph
e. Repeat letters a-d two additional times, but increase level of intensity
1 mph on each phase
f. Cool down
Total workout time (including warm up and cool down: 25 minutes. Letters a-f
represent one cycle. In this example, you perform 3 cycles of higher intensity
training. If you are at a more advanced level or a power walker , then you will need
to adjust the speeds accordingly to make sure the intensity is somewhat demanding
at the higher levels.
Combination Workout
**This workout combines moderate intensity/longer duration method with
interval training. Our goal is to stimulate fat loss by challenging the
parameters of the workout to keep ourselves mentally stimulated. Here's an
example:
Monday- moderate intensity/longer duration for 40 minutes
Tuesday- Interval Training
Wednesday- REST
Thursday- Jogging
Friday- Any Cardio Class
(You can mix the days up to your satisfaction)
Split Workout
**Perform different cardio exercise every day (4x a wk/30min). Again we are
attempting to change the adaptation to ignite fat loss.
Monday-Power Walking
Tuesday- Stairmaster
Wednesday- REST
Thursday- Jog
Friday- Any Cardio Class
Remember--CONSISTENCY is the KEY to total effectiveness!! Have FUN