When life throws your workout schedule off, remember some exercise is better than none. You'll have less road to cover when you resume your regular fitness routine.
With a little planning, you can adapt your workout program. If you have to reduce the frequency of your workouts, try increasing the intensity. Make every minute count and don't be a slave to a particular piece of equipment, especially for your cardiovascular workout. One of the easiest workouts that can be performed indoors or out is walking or running. A good pair of shoes is a minimal investment with great returns. If you prefer staying indoors, and have a treadmill try the following 30-minute high intensity, boredom buster routine.
Keep in mind; you want to stay in your target heart rate zone. Beginners will want to stay toward the lower range and advanced can work toward the higher range.
If you have a pulse, you can determine whether or not you are working in your target heart rate zone.
To take a ten second pulse, place two fingers by the carotid artery found in the neck or the arterial pulse found in the wrist. Multiply this number by six and that will tell you if you are working in target heart rate zone.
For a small investment you can purchase a Polar heart rate monitor. This is a device connected with a strap worn just below the chest and measures the heart rate through a watch-like apparatus. See target heart rate chart below.
THE PROGRAM
For minutes 1 to 4 warm up. Preparing the body for vigorous activity is important. Start your walk at 3.0 to 3.5mph. Warming up the muscles and joints makes them more pliable and reduces the risk of injury or tear. Providing an increase of oxygenated blood to the legs will improve stamina.
For minutes 4 to 8, walking at 4.0 to 4.2 mph is a great lower body workout. This eases you into the ZONE, which helps when you are having a hard time getting motivated.
For minutes 8 to 12, add an incline of 2 or 3 percent. This is just enough to give us an awareness of our glutes. We're here to work aren't we?
For minutes12 to 16, increase the speed on your incline to about 4.5 to 4.8mph for a higher intensity and a kick in the calorie burn. You should be sweating about now!
For minutes16 to 20, keep the speed and lose the incline for a little recovery. Get ready to turn it up a notch. (BAM! I am a fan of Emeril)
For minutes 20 to 24, increase the speed to 5.3 to 5.8mph. Those endorphins are being release and the speed will put some distance between you and your stress.
For minutes 24 to 26, push your speed to 5.8 to 6.2 mph. The finish is just ahead and we're going for that runner's high
For minutes 26 to 30, you are cooling down. Gradually lower the speed of your treadmill until you are at 3.0mph. Continue walking for another 3-5 minutes to lower the heart rate and redirect the blood from pooling in the working muscles, which could lead to dizziness.
I love running and there is nothing as satisfying as finishing. Don't forget your post cool down stretch, emphasizing the hamstrings, glutes, quadriceps and calves. And pat yourself on the back for not only working out but, picking up the pace.