jeudi 16 juillet 2015
It's Time to Get It Up - We're Talking About Your Heart Rate!
What's your favorite form of cardio exercise? We're asking because for today's workout in our No-Excuses Workout Challenge, all we ask is that you keep your heart rate up for 30 minutes. Take that studio cycling class you love. Go for a run. Hit the pool for some laps. It doesn't matter what you do, just keep moving for 30 minutes
If you would like a little more direction, we have some workout plans for you to try - one using a treadmill and one using an elliptical, in case you have access to some cardio equipment.
Treadmill
| Time | Speed (MPH) |
Incline | Notes |
|---|---|---|---|
| 0:00-5:00 | 4.0 | 3.0 | Warmup |
| 5:00-6:00 | 6.5 | 1.0 | |
| 6:00-7:00 | 4.0 | 1.0 | Recover |
| 7:00-9:00 | 6.5 | 1.0 | |
| 9:00-10:00 | 4.0 | 1.0 | Recover |
| 10:00-13:00 | 6.5 | 1.0 | |
| 13:00-14:00 | 4.0 | 1.0 | Recover |
| 14:00-16:00 | 6.5 | 1.0 | |
| 16:00-17:00 | 4.0 | 1.0 | Recover |
| 17:00-18:00 | 6.5 | 1.0 | |
| 18:00-19:00 | 4.0 | 1.0 | Recover |
| 19:00-20:00 | 6.0 | 3.0 | |
| 20:00-21:00 | 4.0 | 1.0 | Recover |
| 21:00-23:00 | 6.0 | 3.0 | |
| 23:00-24:00 | 4.0 | 1.0 | Recover |
| 24:00-27:00 | 6.0 | 3.0 | |
| 27:00-30:00 | 4.0 | 1.0 | Cooldown |
Elliptical
| Time | Resistance | SPM* | Notes |
|---|---|---|---|
| 00:00-3:00 |
|
130 | Warmup |
| 03:00-5:00 |
|
130 | Warmup |
| 05:00-10:00 |
|
140 | Speed up |
| 10:00-15:00 |
|
140 | Backward |
| 15:00-20:00 |
|
140 | Forward |
| 20:00-22:30 |
|
140 | Push |
| 22:30-25:00 |
|
140 | Pull |
| 25:00-30:00 |
|
110 | Cooldown |
*SPM = Strides per minute
Set incline to 20 percent
from POPSUGAR Fitness http://ift.tt/1LloxHM
Articles
0 comments:
Enregistrer un commentaire