“LOSE 10 POUNDS BY SUMMER”: WEEK 5

This week you go up the intensity! To do this, you will do the same muscle program last week (shown here below), but in circuit form . You will spend a year to another without taking any time to rest. You will do the maximum possible repetitions of the first exercise for a period of 45 seconds, then you will spend the next year and also will perform for 45 seconds, and so on. After completing the circuit, take 1-2 minutes rest, and then complete the circuit again and ideally a third time. Remember that the last repetition of each exercise should be very difficult to complete, but still well done

LOSE 10 POUNDS BY SUMMER

For cardiovascular training, you continue alternating between sessions on “continuous” mode and sessions into “intervals” mode . For the session continuously, you will maintain a moderate intensity between 70 and 75% of your maximum heart rate (maximum heart rate), while for sessions in intervals, you will alternate between periods of 6 minutes at 85-90% of your maximum heart rate and periods of 3 minutes at 70-75% of your maximum heart rate. Remember that your maximum heart rate is to say your maximum intensity, or 100%, is calculated by 220-your age. To find the desired intensity, multiply the percentage of your maximum heart rate to desired intensity, you will get the number of heart beats to achieve. Again, choose cardiovascular activities that you enjoy. Remember to include before each session a dynamic warm-up for 5 minutes and finished with a quiet return of about 3 to 5 minutes.  more details 

LOSE 10 POUNDS BY SUMMER

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s