In last month’s Newsletter we determined how to find our heart rate zones.
Make sure you warm up! Most doctors also recommend that you warm up before stretching and running. When muscles warm up, they respond better to the stress the body puts on them while working out. You want to get that blood flowing people!
Aerobic training for weight-loss - Your muscles require a lot of energy post-workout for the recovery process because of the number of calories burned in aerobic training. Through this “afterburn effect” your body continues to burn calories after your workout. This paired with appropriate nutrition can lead to weight loss.
10 min warm-up at Zone 2 heart rate. At minute 8, 9 and 10 you will run at Zone 3 for 15-20 seconds then back to zone 2 for the remainder of the minute. This helps to wake up your nervous system and get your muscles fired for intervals:
20 seconds of Zone 3-4 (jog or run)
40 seconds of recovery in Zone 1-2 (walk)
Try for 10 rounds to start (10 minutes). Add 2 minutes every week until reaching 20 minutes total.
**Always consult a physician when starting a new exercise routine.
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