Day 4: Cardio-Inverval Intensity
Adding intervals adds strength and stamina. You will notice after practicing intervals that your body will be more efficient. You will also be multiplying the number of calories that you use in a day because you are building muscle and helping your entire body use fuel more efficiently.
Use a stop watch, digital watch, or sports related timing app for this workout.
Choose a cardio activity that can be timed and intensified. The best examples would be walking, running, swimming, or biking.
0-2:00: start in a moderate pace. Take it easy for these two minutes, breathing deeply and feeling heat come in to the muscles.
2:00-5:00: find your low-moderate pace. This is a pace that you can talk in, but have a constant cardio flow to. Your rate of perceived exertion should be around a 5 out of 10.
5:00-5:20: high intensity interval. Push yourself to a exertion of 9 out of 10. Warning: 20 seconds feels like a long time at this level. You should focus on breathing in and out, not talking to anyone.
5:20-6:00: walk or jog it out. This is a recovery mode, so slow way down without stopping completely. By the end of this 40 seconds, you should feel that you can talk again and are smiling again.
6:00-8:00: moderate pace, around a level 4.
8:00-10:00: a little faster, around level 6.
10:00-10:20: high intensity interval
10:20-11:00: recovery mode
Repeat the 6:00-11:00 directions four more times.
35:00-40:00: recovery mode to slow mode. Bring the heart rate down and calm the breathing.
40:00-45:00: stretch the back and legs with long, thoughtful stretches.
Enjoy the rest of day 4!