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No ExcusesAfter yesterday’s power workout I took it “relatively” easy today. That doesn’t mean I got on the lazy-boy bike and and casually pedaled at level 1 intensity while reading a book – quite a common sight at some gyms.

I know that something is better than nothing, but seriously!

I got on the elliptical machine, picked my favourite Progressive track – Atmos Headcleaner, and gradually built up my heart rate to 130bpm (5 minutes). From there I did the most effective calorie burning technique called Interval Training: alternate 1-2 minutes at 90% of the maximum heart rate (high speed, high resistance), then actively rest (slow speed, low resistance) for 2-3 minutes.

IMPORTANT NOTE: Work within your limits and consult with your doctor before pushing yourself. Interval Training is an intermediate-advanced technique, so if you’re just starting out, train at a steady 60-70% of your  Maximum Heart Rate for few weeks until you build up your endurance. To calculate your Maximum Heart Rate, subtract your age from 220, ie. HRmax = 220 – YourAge.

After the cardio, I did few different ab exercises, 3 sets of 20 reps each. I did regular crunches (decline bench), straight leg throws (hands under lower back), medicine ball Russian twists, hanging knee/leg raises (Captain’s Chair), and finished with a straight and side planks (60 second each). I threw in some side knee kick-outs while doing the plank.

Cardio Benefits:

  1. Reduces resting heart rate
  2. Helps normalize resting blood pressure
  3. Makes day-to-day activities easier
  4. Reduces risk of heart disease (lowers cholesterol)
  5. Increases blood delivery (circulation) due to stronger heart muscle
  6. Increased ability of muscles to produce Energy aerobically (endurance)

Nice!

<<< Day One | << Day Three | Day Five >>


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