Perform aerobic exercise intensely, three times per week on alternating days with weight training three times per week. Make sure to hit your "high points" during your workout.

Warm up the first 2 minutes at Intensity Level 5. Minutes 3-6, 7-10 and 11-14 work your way from Intensity Level 6 to Level 9, maintain for one minute. Minutes 15-18 work your way from Intensity Level 6 to Level 10 (High Point at Level 10), maintain for one minute. Cool down at Intensity Level 5 for the final 2 minutes.

The Benefits of Cardio

Increases metabolic rate Increases growth hormone secretion Reduces stress levels Increases blood flow to the brain increasing alertness Improve cholesterol levels Improves digestion Boosts immune-system function

Cardio workouts are indispensable to an effective training program and general good health. By definition, cardio workouts can be any exercise-jogging, running, biking, swimming, elliptical machine, stairs, even jumping rope-that raises and maintains your heart rate over a predetermined amount of time. By doing so, you strengthen your heart and lungs and lower your resting heart rate, which means that over time the same effort that produced a 10-minute mile will produce a 9-minute mile. Cardio workouts burn fat. And cardio fitness is what gives you endurance and the ability to persist in sports and in life.

Home Workout Gym Workout     Cardio Cardio Select 1 exercises from list Select 1exercises from list - Walking - Jogging - Running - Biking - Stairs - Jumping rope - Cross-country Skiing - Treadmill - Elliptical Machine - Stationary Bike - Rowing Machine - Stair Climber - Cross-country Ski Trainer