Q: IN class, I have learned how to work with my heart rate to be more effective calorie burning wise, but have a tough time incorporating heart rate work on my own workouts. How can I work with my heart rate to truly exert myself, get stronger, and lose weight but not lose all my energy for the day? - G.L.
A: The easiest way to incorporate heart rate training is working with the Borg Scale, otherwise known as the rate of perceived exertion, and do 30/30 workouts. When using the Borg Scale, 1-10 is the numerical scale with 1 being not active at all, such as sitting on your bum surfing Overstock.com, and 10 being full force/all effort/maximum 110%. During Level 7 you can talk and push yourself, Level 8 you can't talk comfortably but can push out words between breaths. Level 9 you can't talk but feel your body pushing beyond the comfort zone. Level 10 means you are all out- pushing everything you have-level used for those times you want to see if the Olympics are in your future. Keep your efforts between 7-9, with some 30 second blasts at 10. Try the following intervals during your next 22 minute cardio session:
1 minute level
30 seconds level 7
30 seconds level 8
30 seconds level 7
30 seconds level 8
1 minute level 7
30 seconds level 8
30 seconds level 9
1 minute level 6
30 seconds level 8
30 seconds level 9
30 seconds level 8
1 minute level 7
1 minute level 8
45 seconds level 9
15 seconds level 10
1 minute level 6
30 seconds level 8
30 seconds level 9
30 seconds level 10
30 seconds level 7
30 seconds level 9
1 minute level 7
1 minute level 6
45 seconds level 7
45 seconds level 8
45 seconds level 6
30 seconds level 10
45 seconds level 6
30 seconds level 10
2 minutes Level 6
Strength Work:
30/30 workout - 30 seconds of each exercise pushing as hard as you can. Do the circuit and then take 1 minute off. Repeat 2-4x.
30 Seconds Burpees
30 Seconds Prisoner Squats
30 Seconds Dive Bomb Push Ups
30 Seconds Reverse Lunge Core Rotations
30 Seconds High Knees/Low Knees
30 Seconds Core Pike Legs
To ask Coach Erin a question, email her at powerfitnesspdx@gmail.com
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---Erin Kreitz Shirey
CEO, Owner & Master Trainer
powerfitnesspdx@gmail.com
www.powerfitnesspdx.com