Catch up with all of April Ieremia’s diary entries and accompanying exercise regimes
Below is a guide only of how the week could work for you.
***Cardio one
As you can see below there are two programs for cardio. The reason for this is to allow those that enjoy running constantly to perform the prescribed session or those still not able to run the full way to perform that one. Remember we are trying to build your aerobic base and teach the body through constant exercise and nutrition to utilise the fat storage for energy. **
Stipulated number of cardio one sessions for the ninth week is: four (try not to do them within three days as a recovery of lesser activity is advised).
**Walk/run cardio one:
**
Walk 2 minutes light
Walk 2 minutes medium
Run 5 minutes
Walk 1 minute fast
Run 5 minutes
Walk 1 minute fast
Run 7 minutes
Walk 4 minutes fast
Run 9 minutes
Walk 1 minute fast
Run 9 minutes
Walk 10 minutes fast
Walk 5 minutes light (then stretch)
***or if you prefer to run the whole way
***Running cardio one
Jog 5 minutes
Run 4 minutes 50%
Jog 2 minutes
Run 7 minutes 50%
Jog 1 minute
Run 4 minutes 70%
Jog 1 minute
Run 5 minutes 70%
Jog 1 minute
Run 8 minutes 50%
Run 1 minute 70%
Run 6 minutes 50%
Jog 10 minutes (then stretch)
Intensities
The intensity for either session should be like a car changing gears. The higher the gear required, the more acceleration you have. Ensure you change the gears of your body when required i.e. 50%-70% running;
oedium walk; A good stride of the legs which is a larger step than normal
Fast walk; A powerful stride with arms swinging straight through the body and leaning slightly forward powering into the movement.
50% Run; A longer stride than a normal one where the body is upright looking to the horizon and breathing is quite heavy.
70% Run; Really striding out, breath is hard to maintain, arm drive is strong and high, body is upright looking to the horizon.
***Cardio two and exercises
Similar to the last program. on the off days that you don’t have the hard session of Cardio 1, you are to perform the required kilometres either running or walking it. For this week the total kms to perform is 12 kms
Exercises (Total for the week) These exercises are designed to build a strength endurance base which in turn will allow the fat to burn more effectively. Try to do a certain amount on a daily basis so it’s not a rush at the end of week to meet the required total.
Step Ups 450 each leg
Lunges 300 each leg
oilitary Press 400 total
Clothes Basket Bent over Row 350 total
Seated Trunk Twist 500 total
Bridge 20 minutes
Sit Up/Hold 130 total
STRETCHING
Ensure stretching is carried out daily. Ideally sitting at home in front of the tv for around 15 minutes a night. Gaining in flexibility not only helps the internal bodily function, it makes you feel alot better and depletes the soreness from the body at a quicker rate than not doing any.
The stretching you perform with me should be performed daily.
Related stories
Native ad body.
Native ad body.
Native ad body.
