Male Speaker: I want to take this time to explain the interval training portion of the program. This is very important for fat lose but it's also little bit complicated for people that haven't done interval training before. Generally I recommend that people use the bike for interval trainers. Stationary bike is nice and easy because you can transition between hard and easy exercise quite simply and also you don't have to worry about falling off treadmill or you don't have to worry about advanced sprinting and you need extra warm up for sprinting and with the bike its very simple allows you to do a lot of work by increasing resistance and taking it off quite easily. But I am going to show you an example using the treadmill for interval training and what I like people to do is interval training right after there body weight circuits.
So if you aren't fit enough, you can do interval training or cardio training on off days instead. Your new interval training three days per week so it fits in nicely right after strength training so that fits for other body weight workouts that you do later on the face but if you want to do it on other days that's fine as well but make sure you take at least one full day of rest each week.
So we are going to do a couple of the workout or interval workouts from the preparation phase in this next segment. So this is workout day, interval workout a from the preparations phase and this one what you going to do, I'm get on treadmill here, I'm going to start with the warm up for about 5 minutes and when you do interval training you warm up using this specific method you are doing intervals. I know we are going to do this exercise at slightly hard to do then what you would normally do to regular cardio phase so if you regularly do 3.5 miles per hour, it might do something 3.7 miles per hour for intervals. I want to do them for 3 minutes now I call this objective 7 out of 10 intensity level, so if you're regular cardio was a 6 out of 10 think about that intensity and then go little bit higher because you only need to do three minute inner well.
So this is the beginner preparation phase interval so we are not going to be doing any sprinting because most people of this level won't be able to do that but I am exercising harder than I normally would if I went for 30 minutes straight so 3 minutes on at this phase and then once you are done your 3 minutes you are going to take it down to a very easy phase, now this is where a lot of people can messed up and they don't take it down low enough but if you really want to work cardio interval, your work interval have to take it down nice and easy and you are rest interval, you recover the interval, so you are going to do 2 minutes here at this recovery interval at a 3 out of 10 intensity levels. So nice and easy something you consider a cool down watch you done two minutes here, you will go back up and increase to your work interval phase again and work for three minutes.
And you will do this for a total of 3 total intervals going up and down, up and down, up and down, up and down and then finish with 5 minute of cool down and that's workout for inner wells so phase so its little over 20 minutes like this at this schedule and that's workout A for intervals now we are going to do workout B and this going to be a little bit harder so you do warm up and then we are going to do 90 second intervals and I'm going to use a phase of 8 out of 10 so 8 of 10 in intensity level so its going to be harder than workout A.
So for someone it might be a real fast walk using in the preparation phase, something that almost tires the out after about 90 seconds and then you can go and recovery for 2minutes or 120 seconds at that 3 out of 10 intensity phase again so make sure you take it down nice and low, nice and easy, so you recover and then after 2 minutes there you are going to back up and do 90 seconds that your hard phase again so you going up and down, up and down, up and down kindly do this 5 or 6 times this interval workout up and down, 5 or 6 times and then finish with cool down up about 5 minutes, so again to about 20 minute or 25 minutes interval workout and then finally have given what's called a moderate cardio workout as this third cardio workout of the week so you do interval workout A to get off, interval workout B and then this moderate cardio we just going to do 20 minutes of straight cardio at about 6 or 6.5 out of 10 intensity not as hard as your workout interval for A but something that tired you out of the 20 minutes that something you could really do straight for 25 minutes so its a good challenge but its not really, really hard.
So you are going to do 5 minute warm up, 20 minutes of cardio and then 5 minute cool down and then will be at for your final cardio workout of the week and again as I mentioned before its really a good idea to get all of your workouts done on one day so you will do the strength workout A followed by interval workout A and then take a day offer you do 30 minutes of activity but not in the gyms so you get out and do your live, you run your arens you play with your kids, you walk your dog, you play a sport do something fun made even yoga or Pilates if you really want to get into that stuff but don't and have the need to go to the gym six days per week or go down to base for gyms six days per week that's what I like to combine the strength training and the intervals within one workout.
So those are all cardio options, you will show other strength options for preparation phase and now you are ready to get into phase I of the main six month body with manual.
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