Day 2 - Body For Life Cardio Workout
CommentsPosted: February 3rd, 2009 | Author: admin | Filed under: body for life, focus | Tags: body for life, cardio, workout | Comments
I had a killer workout on the elliptical machine. I used to do my Body For Life cardio workout on the treadmill. Now, when I run, my shins began screaming after about 8 minutes. It could be my piece of crap shoes; it could be the treadmill. I’m not sure.
Anyway, the elliptical workout was very satisfying. The Body For Life cardio workouts are designed to get your heartrate going pretty good in 20 minutes through a series of intervals. Think of your exertion on a scale from 5-10. Now, apply that scale to walking/running. A 5 would be walking; a 10 would be running your ass off. The intervals are 1 minute long for a total of 20 minutes and they go as follows: 5,5,6,7,8,9,6,7,8,9,6,7,8,9,6,7,8,9,10,3. Now, here’s how I did it on the elliptical machine.
| High Point | Warm Up | Warm Up | High Point 1 | High Point 2 | High Point 3 | High Point 4 | High Point 4 | Cool Down | ||||||||||||
| Minute | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
| BFL Scale | 5 | 5 | 6 | 7 | 8 | 9 | 6 | 7 | 8 | 9 | 6 | 7 | 8 | 9 | 6 | 7 | 8 | 9 | 10 | 3 |
| Elliptical Incline | 7 | 7 | 8 | 9 | 10 | 11 | 8 | 9 | 10 | 11 | 8 | 9 | 10 | 11 | 8 | 9 | 10 | 11 | 12 | 7 |
| Elliptical Resistance | 8 | 8 | 9 | 10 | 11 | 12 | 9 | 10 | 11 | 12 | 9 | 10 | 11 | 12 | 9 | 10 | 11 | 12 | 13 | 8 |
Coincidentally, my heartrate was at its peak during the high points. I was able to get my heartrate up to 172 on this exercise. I also went 2.25 miles. This is a great way to accurately hit the hight points. It’s much more tough when you are running outdoors to make sure you are nailing the high points.
I went to the store and bought 8 cans of tuna, a bag of Spinach leaves and a bottle of Lite Italian dressing. I eat will eat this for lunch each day at noon and drink a Myoplex shake around 2:00.