Cardio (treadmill)
-5min walking (warm up)
-30min:
>5:00-8:00 jog (~5.5)
>8:00-9:00 sprint (8.0-8.5)
>9:00-11:00 jog (~5.5)
>11:00-1200 sprint (8.0-8.5)
>12:00-15:00 inclined walking (4.0-4.5 @10+ incline)
….repeat an additional 2x (or more if desired)
-5min walking (cool down)
TIP OF THE DAY: I’ve been getting questions regarding my Polar heart rate monitor (pink watch). First off, for those of you wondering what it is – its a watch that uses a chest strap with a “computer” to measure your instantaneous heart rate and provides information such as workout duration, target heart rate range, and total calories burned. Some of the recent questions that have been popping up are regarding why certain individuals are not burning as many calories as others in the same time frame with a similar workout intensity. The amount of calories an individual burns depends on more than just the workout. For instance, an individual who weighs 175lbs and is not in as good of shape as an individual weighing 120lbs will actually burn more calories than the lighter individual. Still, keep in mind – the calories you burn in a workout are not everything! Depending upon the type of workout you preform, you can actually burn calories in the hours after your workout! Finally, the type of calories you are putting into your body have the most lasting effect on your results. If you burn 1000 calories during a workout, but then eat 1500 calories of junk as compared to someone who burns 500 calories during a workout and ingests 1800 calories calories of healthy meals, the latter of the two will most likely reap the benefits more so than the first example individual! Don’t get stuck on your HR monitor, because there are so many more variables coming into play! Your best bet is to work hard in the gym & keep it clean in the kitchen 🙂
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