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Dinner Tonight
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| Shoulder to Shoulder Cardio Notes |
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| Increase your steady-state cardio activity (walking, running, cycling) by 10 minutes each day on days 2, 3, 5 and 6 of the Shoulder to Shoulder workout. |
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By Gin Miller
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DAY
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CARDIO
beginner/intermediate
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1
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Week
1: 6 (30-second) intervals*
Week 2: 7 (30-second) intervals
Week 3: 8 (30-second) intervals
Week 4: 9 (30-second) intervals |
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2
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50
min./steady cardio |
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3
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40
min./steady cardio |
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4
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Week
1: 7 (30-second) intervals
Week 2: 8 (30-second) intervals
Week 3: 9 (30-second) intervals
Week 4: 10 (30-second) intervals |
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5
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50
min./steady cardio |
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6
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50
min./steady cardio |
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7
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Rest |
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DAY
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CARDIO
intermediate/advanced
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1
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Week
1: 8 (30-second) intervals
Week 2: 9 (30-second) intervals
Week 3: 10 (30-second) intervals
Week 4: 11 (30-second) intervals |
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2
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60
min./steady cardio |
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3
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50
min./steady cardio |
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4
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Week
1: 9 (30-second) intervals
Week 2: 10 (30-second) intervals
Week 3: 11 (30-second) intervals
Week 4: 12 (30-second) intervals |
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5
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60
min./steady cardio |
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6
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60
min./steady cardio |
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7
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Rest |
*Interval: 30-second
dash followed by a 30-second to 1-minute recovery
Take it Outside
Ready for more variety? If you enjoyed the cycling classes we suggested in March,
try cycling outdoors now. Any basic bike will do -- you don't have to have a
fancy bike to ride the trails. Make sure the seat is comfortable and adjusted
to your height. Your knees should be slightly bent when your feet are in the
lowest pedal position. Remember to ride with your knees facing forward, and
always wear a helmet. Start off riding between 5 to 10 miles and see how you
do. If this is a new activity for you, don't try to ride to hard or fast the
first few times out. You'll get the same benefits and live to ride another day.
Increase your mileage and speed as your skill level increases.
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