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Burst 12.2  07.17.20

Interval Training Plan A Mini-Workout

 

Interval Training Plan A Mini-Workout

by Skip Orem | Web Radio Today

TRANSCRIPT

12.2 BURST 07.17.20 TRANSCRIPT

Skip Orem (00:00): 

Let’s start by a warming up right now. I want you to start moving at a relaxing walking pace, your breathing should be easy. Actually, you should be able to very comfortably carry on a conversation at this warmup pace. You’ll probably feel like you could maintain this level of walking or moving for a long period of time. You’re not really challenging yourself yet, you’re just getting warmed up. You are in heart rate training zone one. And if you were able to measure your heart rate right now, it would be at about 50 to 60% of your maximum heart rate. As an example, if you’re 70 years old, you subtract that age from 220, and that would give you, if you’re age 70, a maximum heart rate of 150 beats per minute. Right now, as you exercise in this zone one, warming up, your heart rate would be beating at about 75 to 80 beats per minute. That’s 50 to 60% of your maximum heart rate. Keep moving and continue to warm up in heart rate zone one 

Skip Orem (01:20  ): 

In just a few seconds, we’re going to move your workout into zone two, light exercise. you’ll be expending more energy and this is where the majority of your workout will take place. As your body talks to you in zone two, you’ll feel that you could still carry on a conversation, but with some difficulty and your breathing will, well, it’ll become a little more intense and you’ll definitely be burning some calories at a higher rate. You’ll be at 60 to 70% of your maximum heart rate. Now with that example of our 70 year old, that person’s heart rate would go to around 95 to 105 beats per minute. We are going to move you from this warmup zone in the zone two for the next 90 seconds. 

Skip Orem (01:20  ):  

Continue to move along in zone two. The majority of your workout would normally be done in this zone. In addition to burning calories at a higher rate exercising and this zone, it will improve your body’s ability to burn fat and help keep your heart healthy. 

Skip Orem (03:00 ): 

It’s time to kick the workout up into zone three. The intense zone, 70 to 80% of your maximum heart rate, our 70 year olds heart rate will be beating at between 105 and 120 beats per minute. You’ll need to move faster, you’ll not be able to carry on a conversation, but you, well, you should be able to sing if you want to. You’re only going to be able to stay in this zone for a short period of time. We’ll do this next interval in zone three for 15 seconds. This next zone, zone three, it’s the perfect zone for developing stamina, increasing aerobic fitness, burning calories and fat, at an intense level. Are you ready? Let’s kick your workout into the intense zone. Move faster. 

Skip Orem (04:15 ): 

Okay, everybody move it back down into zone two to recover for the next 60 seconds. You’re still moving at a decent pace just not as fast as zone three. You could probably carry on a conversation now, but it might be difficult some heavy breathing, you’re still burning calories. Are you ready to go again in zone three? This time, try to stay in this zone for 30 seconds. 

Skip Orem (05:40  ): 

Bring it back down to zone two, recover the 60 seconds, and then we’ll go one more time in zone three. When we did that little spurt in zone three, were you able to continue for the entire 30 seconds? Well, if 

not, I don’t want you to worry, the more you do interval training workouts, you’ll continue to increase your stamina and your aerobic fitness. Now, let’s go one more time in zone three, and we’ll do it this time again for 30 seconds. Ready? Set, go. 

Skip Orem (07:15   ): 

Slow do wn just a bit back into zone two for the next 60 seconds. You’re continuing to burn calories and fat, this is your heart conditioning zone. The majority of any interval training workout is done in this zone exercising 60 to 70% of your maximum heart rate. All right, bring it all the way down to zone one, very light exercise. You’re breathing, it should be regular, but you’re still moving. We’re actually cooling down, getting ready to end this very brief mini workout. Everybody we’ve been doing a brief version of an interval training workout, exercising in three different heart rate training zones. 

Skip Orem (08:20 ): 

A regular interval training workout would last for about 30 to 45 minutes, warming up in zone one and then alternating between longer periods of time in zone two, and then kicking it up for brief periods of time in the more intense zone three. And then finally, at the end of the workout, cooling down in zone one, just like we’re doing right now. Your goal should be to eventually be doing this type of a workout for a minimum of five days a week for 30 to 45 minutes per day. I want to congratulate you though just doing this mini workout, you’ve strengthened your heart, you’ve burned some calories and fat. And even more good news, one of the additional benefits of interval training is that you’ll continue to burn calories at a faster rate, even as you continue on with your day.