Beginners Guide to Cardio Progressions

WEEK 1 and 2

Warm up with a light walk for 5 minutes.

Treadmill (15 min. interval cycle)

• Level 3 Treadmill (5 min.) - brisk walk
• Level 4 Treadmill (5min) - brisk walk
• Level 5 Treadmill (5min) - light jog

Cooldown 5 minutes light walk

Repeat Cycle 2-3x (approx. 30-45minutes) 3 times a week for 2 weeks

WEEK 3 and 4:

Warm up with light walk for 5 minutes.

Treadmill (20 minute interval cycle)

• Level 3 Treadmill (5 min) - brisk walk
• Level 4 Treadmill (10min) - brisk walk
• Level 5 Treadmill (5 min) - Light jog
  

Cooldown 5 minute light walk

Repeat cycle 2-3x (approx. 40-60minutes) 3 times a week for 2 weeks

WEEK 4 and 6:

Warm up light walk for 5 minutes

Treadmill (30 minute interval cycle)

• Level 3 (3min) brisk walk
• Level 4 (10min) brisk walk
• Level 5 (10min) light jog
• Level 6 (5min) fast jog
• Level 4 (2min) brisk walk

Repeat cycle 2-3x (approx. 60-90minutes) 3 times a week for 2 weeks

Swim suit season is upon us - Target Zone Inner Thigh

Recently it has been proven that targeting a particular zone is impossible - however, we can do cardio to minimize fat, and strength exercises that incorporate more than one muscle group, to tone those areas effectvely. One of these infamous trouble areas is the inner thigh. Below is a classic pilates move that works the inner leg and abdominals - when done regular can help slim out the appearance of the leg.


Set Up

Lie on your side in one long line. Move your legs a few inches ahead of you so that you are in a banana shape.

Lift your ribs and prop your head up on your hand. Be sure that you keep your back and neck in good alignment.

Bring the foot of your top leg up to rest in front of your hips.

Thread your top hand behind the calf and grasp the outside of your ankle. This part can be modified so that the foot rests in front of your thigh, and the top hand is flat on the floor in front of your chest for more stability.

Inhale: Keeping the bottom leg straight, reach it so long that it raises up off the floor. Use your inner thigh.

Exhale: Maintain that sense of length as you lower the leg back down.

Repeat: Do 5 - 8 sets on each side.

Modify: rest your head on your out stretched arm to prevnt spine and neck strain.

Challenge:Bring the leg up and hold for a few beats, then slowly lower or you can try this exercise with the top hand behind the head, elbow lifted toward the ceiling.

Refresh yourself with Ice Tea

It is smokin' hot out! If water is no longer cutting it try some refreshing iced tea.

In a pitcher, mix some iced tea powder or cooled tea, several springs of mint and the juice of one lemon.

For a special treat, puree some mango until smooth, and add it to the bottom of you glass!

ahhh that's refreshing!