Days 21-23: Add some intervals to my workout

This is how I feel I look…

and this is how I want to look.

How do I get from Point A to Point B? With a kick a$$ exercise regime and a healthy diet, but of course! Luckily, thanks to my pre-wedding nutrition plan, my diet is flawless nearly flawless. My workouts, though, could use a bit of pumping up. So on day 21, I wrote up a high intensity, high fat blasting workout that will work alongside my diet plan to get me those slim, sexy abs. [And nice legs and a great butt too!]

 So what is the number one way to add intensity to your cardio workout? Interval training! Interval training works both the aerobic (making energy with oxygen) and the anaerobic (making energy without oxygen) systems.  During the high intensity minutes, the anaerobic system uses the energy stored in the muscles for the short bursts of high activity. Basically, interval training consists of switching back and forth from a lower intensity workout to a higher intensity workout. What are the benefits? This type of training allows the body  to build new capillaries, and is better able to take in and deliver oxygen to the working muscles. Also, interval training increases weight loss efforts because by challenging both you aerobic and anaerobic systems simultaneously, you’re improving your body’s ability to burn calories.

So to show off how I added interval training to my cardio routines, I made this graph. A few things to keep in mind while looking at it. This represents a 30 minute workout [including 5 minutes for the warm up and 5 minutes]. Below [before the graph] is how I spaced out each intensity.

As you will also see,  the RPE [rating of perceived exertion] increased each day I did this. [The RPE scale is as follows: 0-no exertion at all to 10-maximum exertion possible, very hard work]. I did this for 3 days so adapt your intensity on how often you plan on doing this!

Warm Up–5 minutes

Low Intensity–4 minutes

High Intensity–2 minutes

Low Intensity–4 minutes

High Intensity–2.5 minutes

Low Intensity–4 minutes

High Intensity–3 minutes

Cool Down–5 minutes



~ by therealnutritionist on May 16, 2010.

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