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| Week 4 |
| Perform a 30-Minute Cardio Workout. |
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| Walking, Running, Biking,
Swimming, Stairs, Rowing, etc. |
| It does not matter what exercise you perform. It's continuous exercise that taxes your cardio system that matters. |
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| Warm-up and Cool-down |
| Spend the first 2 minutes
and the last 2 minutes of your cardio workout warming-up
and cooling-down. The purpose of the warm-up is to slowly
bring your heart rate up to your desired training heart rate.
The cool-down is designed to slowly decrease your heart
rate down from your training heart rate. |
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