Jun 29th, 2016

Category: Training

Walk this way!

As a loving reminder; as with all of my workout suggestions, please pick your pace depending on your body mechanics.  You are in charge of yourself.  I’m here to motivate!  Clue into your perceived exertion rate!

Now, GO GET IT!

 

CARDIO 300                        Workout # 7                        “Walk this way”  40 minutes/300 Calories

 

Your workout plan

What to do              Time              Speed                                    Incline                       RPE

Warm-up                  0-4                  3.5                              0%                              3

Climb                         4-10               3.5                              4                                  5

Speed walk              10-13             4.3                              1                                  5

Walking lunges       13-14             1.5                              4                                  5

Climb                         14-20             3.5                              7                                  6

Speed walk              20-25             4.5                              1                                  6

Walking lunges       25-26             1.5                              4                                  5

Climb                         26-30             3.5                              10                               8

Speed walk              30-33             5.0-5.5                      1                                  8-9

Walking lunges       33-34             1.5                              4                                  5

Climb                         34-38             3.5                              12                               8

Cool-down               38-40             3.5                              0                                  4

 

Surprising fact:  Walking at 5 miles per hour burns as many calories as jogging at the same pace!  Take it to 5.5 miles per hour and you’re burning more calories than jogging does.  Remember:  we must work harder to walk at these paces but YOU CAN DO IT!!!.

 

Before getting on the treadmill, remember to perform your active stretches and when your CARDIO session is complete, stretch your muscles worked.  Who can tell me what muscles you worked during this CARDIO PROGRAM?

 

In health and happiness, Kirsten