A cardio fat burning workout – get your heart rate up, burn calories and increase your cardio vascular fitness – in other words – get puffing

Calculating your heart rate for maximum results

To ensure you’re getting the best workout, burning as many calories as possible and increasing your cardio vascular health and fitness, you need to work to your maximum.

Here’s a guide on how you measure if you’re reaching your max…

220 minus your age / divide by 4 –

then you measure your heart rate beats for 5 seconds

For example, here’s my calculations:

220-41 = 179 / 4 = 45 – so I want to make sure my heart beats 45 times in 15 seconds, following a work period, to ensure I’m working in the maximum zone.

If you’re truly working in this range, you shouldn’t be able to go for very long, that’s why the Lifeforce workouts are time efficient and effective.

Shuttle Runs & Body Weight activities

5 minute warm up –

• light jog for 3 minutes
• 20 star jumps
• 20 squats
• 20 pushups

Shuttle Runs

Objects set up 10m apart for 50 metres

(you could use your towel, hat, water bottle, gym bag)

Run out to each cone then back to the start. 10, 20, 30, 40, 50m

3 sets – 1 minute rest between sets

• Running & body weight circuit
• Run 50 meters, stop and do 20 squats
• 50 m jog back to starting point, 20 pushups
• 50 m jog again, 20 jump squats
• 50m jog back to the start, 30 second plank

3 sets – 1 minute rest between sets

Cool down for 5 minutes and stretch major muscle groups.

If you’d like a copy of this as a PDF to print and take with you, feel free to email via the contact us page or visit www.lifeforcept.com.au and contact Brenda directly.

Brenda – 0401 389 734