Body for Life – Cardio Workout Summary
I have been working out for some time now so it was easy for me to understand the workout program that Body for Life presented. For the beginner the task at hand can be a little daunting. I do recommend reading the book, but if you don’t have time or you have already read the book and do not quite get what is going on I will simplify the process for you.Body for Life Workout – Cardio Three Days a Week
The Body for Life workout consists of doing cardio vascular exercises three days a week at intervals of 20 minutes. These three twenty minute exercises are very important, especially if you want to realize the Cardio Health Benefits. The cardio exercise focus on high intensity interval training. Basically what this means is that you want to keep pushing yourself more and more through out the 20 minute period when doing your Body for Life cardio workout.
Here is an example of a treadmill workout using the high intensity interval training method from Body for Life. First off remember to stretch before beginning your workout as it will save you some aches and pains. Then warm up on the treadmill for the first two minutes. After the two minutes are up increase the speed so you are running at about 60% of your max. Do this for one minute and then increase your speed to 70% of your max. Do this for one minute and then increase your speed to 80% of your max. Do this for one minute and then increase your speed to 90% of your max. After that minute is up slow your speed down to 60% of your max and start the process all over. You repeat this entire process of going from 60% to 90% three times. Finally on the fourth time you are going through the process you go from 60% to 100% of your max. The Body for Life program really stressed the last two minutes as they are very important to your weight loss goals.
Start
2 Minute warm-up
Cycle 1
1 Minute @ 60%
1 Minute @ 70%
1 Minute @ 80%
1 Minute @ 90%
Cycle 2
1 Minute @ 60%
1 Minute @ 70%
1 Minute @ 80%
1 Minute @ 90%
Cycle 3
1 Minute @ 60%
1 Minute @ 70%
1 Minute @ 80%
1 Minute @ 90%
Cycle 4
1 Minute @ 60%
1 Minute @ 70%
1 Minute @ 80%
1 Minute @ 90%
2 Minutes @ 100%
This is the basic underlying concept to the three days of cardio. This high intensity interval training can apply to elliptical machines, treadmills and other forms of cardio. If you have any comments or questions let me know. Tomorrows post will cover the three days of weight lifting in the program.
posted by Oshburg @ 3:22 PM
2 Comments:
I'm wondering if doing more cardio will help speed up results. I'm currently doing the bfl challenge, was thinking of doing the 20 minute cardio interval training 6 days out of the week instead of just 3. So on my weight training days, after lifting i'd do 20 minutes of high intensity cardio. Your thoughts?
I have done the recommended 20 minutes cardio intervals and it works in helping you lose weight! Keyword is "intervals". You should not be working at the same level the whole time.
This is basically equivalent to doing cardio for 45 minutes at the same level and burning just as much fat and calories if not more. Why spend more time when you don't have to?
Too much cardio will end up burning muscles. Stick to 3 days a week. It works when alternated with weights. Gives your body time to rest, which is an important part of getting results.
Post a Comment
<< Home