Saturday, February 21, 2009

Cardio!

BENEFITS OF CARDIO
*Increases metabolic rate
*Increases growth hormone secretion
*Reduces stress levels
*Increases blood flow to the brain increasing alertness
*Improve cholesterol levels
*Improves digestion
*Boosts immune-system function

I do this workout at least 2 times a week right now. It is fast and it comes from the Body For Life. I love Bodyforlife.com It has everything I need right now. This is a 20 minute workout that will increase metabolism therefore you will burn fat quicker. I do it on a treadmill but it can be done running on the street, swimming, biking, hiking, pretty much any kind of cardio activity can be applied with these intensities. You will need a second hand watch or stop watch. Each minute you will be changing your intensity level. You are your own judge. A 5 is a comfortable warm up. Then you pick it up each minute until you reach a 9. A 9 is a pretty high level of intensity. Then you drop back down to a 6 level and do it over 3 more times. The last time through the series, your 19th minute is a 10 intensity level. Your goal for the 10 should be to reach the level where you can't do a second longer when you reach the end of that minute. Then you recover with a 5 intensity level for 1 minute and you are done. This should leave you fully spent in only 20 minutes. This will increase your metabolism so for the rest of the day you will be burning more fat.

Minute-Intensity Level
1 -5
2 -5
3 -6
4 -7
5 -8
6 -9
7 -6
8 -7
9 -8
10 -9
11 -6
12 -7
13 -8
14 -9
15 -6
16 -7
17 -8
18 -9
19 -10
20 -5

3 comments:

elizabeth mary hutzler said...

definately gonna try it!! :)
and thanks for your comment on my blog. haha. i think he is pretty cute! lol

Becky said...

Tara, don't know if you remember me, my name is Becky (Denham) Jones (Kino, and club Red) and I love your blog! Thanks so much, I love working out, and am always looking for new workouts. Thanks and keep them coming! :)

Anonymous said...

Hi Tara,

I am wondering about this hike tomorrow? I was under the impression that we are going where we did on the first hike, when you and Betsy took off if I recall we did not pay anything to go in. Now I am under the impression that we area going some place that we are paying to get in. So now I am confused, Betsy has also asked me to be in charge of the slow ones. Which I am wondering who is coming? If we are going back up the way that we did that first time then I am sure I can help us get back down, otherwise I am not so sure about this.

Could you call me?
Thanks,
Diana