The Life Plan (52 page)

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

90 seconds moderate 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