Cardio
Speed Interval Training
-rather than completing cardio at a steady speed, using high intensity intervals will challenge your body increasing your calorie burn and aerobic capacity.
Running
-Pick a desired time to run
-Run/walk at a comfortable pace for 2 min then increase to a sprint/fast run for a minute
-Increase sprint speed each sprint as you are able to
-Finish with a 2 min run/walk at comfortable speed
Eliptical
-Use the strides per minute to change your interval, pick a number of strides and try and stay above it for that minute then return to a comfortable pace, use the 2 min 1 min interval cycle.
Example using Treadmill Example Using Eliptical
2 min-6.0 2 min- 130 strides/min
1 min-7.0 1 min- >160 strides/min
2 min- 6.0 2 min- 130 strides/min
1 min-7.3 1 min > 160 strides/min
2 min-6.0 repeat....
1 min- 7.6
ect...
Speed Interval Training
-rather than completing cardio at a steady speed, using high intensity intervals will challenge your body increasing your calorie burn and aerobic capacity.
Running
-Pick a desired time to run
-Run/walk at a comfortable pace for 2 min then increase to a sprint/fast run for a minute
-Increase sprint speed each sprint as you are able to
-Finish with a 2 min run/walk at comfortable speed
Eliptical
-Use the strides per minute to change your interval, pick a number of strides and try and stay above it for that minute then return to a comfortable pace, use the 2 min 1 min interval cycle.
Example using Treadmill Example Using Eliptical
2 min-6.0 2 min- 130 strides/min
1 min-7.0 1 min- >160 strides/min
2 min- 6.0 2 min- 130 strides/min
1 min-7.3 1 min > 160 strides/min
2 min-6.0 repeat....
1 min- 7.6
ect...