The Life Plan (52 page)
Authors: Jeffry Life
Tags: #Men's Health, #Aging, #Health & Fitness, #Exercise, #Self-Help
The Basic Health Cardio Workout
Begin with 20 minutes, 3 times a week
Interval training basic
5 minutes warmup (light jog, low intensity, gradually increasing at the end of the warmup period)
1 minute moderate or high intensity followed by 1 minute low intensity (repeat 10 times)
5 minutes static stretching cool-down (see Chapter 5)
The Fitness Cardio Workout
Begin with 35 minutes, 4 times a week
Interval training intermediate
5 minutes warmup
30 seconds moderate intensity, 1 minute low intensity
45 seconds moderate intensity, 1 minute low intensity
60 seconds moderate intensity, 1 minute low intensity
60 seconds moderate intensity, 1 minute low intensity
90 seconds moderate intensity, 1 minute low intensity
90 seconds moderate intensity, 1 minute low intensity
90 seconds moderate intensity, 1 minute low intensity
90 seconds moderate intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
60 seconds high intensity, 1 minute low intensity
45 seconds high intensity, 1 minute low intensity
30 seconds high intensity, 30 seconds low intensity
6 minutes static stretching cool-down (see Chapter 5)
The High-Performance Cardio Workout
Choose your favorite form of cardio and begin with 20 to 30 minutes of HIIT preceded by a 5-minute warmup and followed by a 5-minute stretch cool-down, every other day. The intervals can be:
1 minute moderate to high intensity followed by 1 to 2 minutes of low intensity, and continue to repeat this series until you are ready for a cool-down, or
30 seconds high intensity followed by 30 seconds low intensity is another option, or
20 seconds of high intensity followed by 10 seconds of low intensity
Here’s what I do on my stationary bicycle:
3-minute warmup at Level 4
1 minute Level 9 followed by 1 minute Level 4
1 minute Level 10 followed by 1 minute Level 4
1 minute Level 11 followed by 1 minute Level 4
1 minute Level 12 followed by 1 minute Level 4
1 minute Level 13 followed by 1 minute Level 4
1 minute Level 14 followed by 1 minute Level 4
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