Thursday, 18 April 2013
When time is short try Burst Training. But Do Not Try This Routine Unless A Doctor Has Approved It for You.
Please usa one of the following exercise machines for this routine:
An elliptical machine, stationary bike and/or stair stepper.
Perform this routine just 3 days a week on non-consecutive days.
That means you would exercise on – Monday – Wednesday – Friday or Tuesday – Thursday – Saturday
The Routine is as follows:
Warm up for three minutes. Let's say you are riding a stationary bike for this ecercise session. so you would pedal for 3 minutes and allow the body to prepare for the session.
After the 3 minute warm up you then pedal as hard and fast as you can for 30 seconds. You should be gasping for breath and feel like you couldn't possibly go on another few seconds
After the 30 seconds of high intensity pedaling you will recover for 3 minutes, by still pedaling, but pedaling at slower pace and decreased resistance
Repeat the high intensity exercise and recovery 3 more times
So your goal is 4 short 30 socond bursts of high intensity cardio exercise each of which are followed by 3 minutes of low intensity movement. If you cannot perform 4 sets just do what you can and work your way up to 4 over time. Eventually 4 sets will become to easy so when that happens gradually increase the sets to 5 then 6 then 7 then 8. But remember common sense dictates everything so be mindful of how you feel and do not push yourself to the extreme.
Rounding out your exercise program with a 1-set strength training routine will ensure that you're really optimizing the possible health benefits of a regular exercise program. Do enough repetitions to exhaust your muscles. The weight should be heavy enough that this can be done in fewer than 12 repetitions, yet light enough to do a minimum of four repetitions. It is also important NOT to exercise the same muscle groups every day. They need at least two days of rest to recover, repair and rebuild. Do not use free weights. Use the exercise equipment in your facility or elastic bands for home workouts.
Back Row / Pull