Sample Aerobic Exercise Bouts
4 minutes of
Hill sprints on an Elliptical trainer
trainer incorporates the upper body into the workout
For 2 minutes set a pace
that elevates you to 70% of Maximal Heart Rate and a PRE of 5-6.
Increase resistance setting
on the equipment 4 to 5 levels and begin your first interval. 30 seconds
at 85% MHR and a PRE of 9 to 10. It should feel like an all-out pace,
which should be unsustainable.
Immediately drop the resistance
back to its previous setting and go back to a PRE of 5-6 for 1 minute.
d. Increase resistance setting on the equipment 4 to 5 levels and
begin your next interval. 30 seconds at 85% MHR and a PRE of 9 to
10. It should feel like an all-out pace, which should be unsustainable.
Two minutes on the stationary
You may choose
to use 3-5 pound free weights to incorporate an upper body workout.
Warm up for 1 minute at
a PRE of 5-6 and at 70% MHR. Use free weights to do bicep curls.
For the next minute increase
the resistance on the bike to accomplish the following:
30 seconds at a PRE
10 seconds at a PRE
20 Seconds at a PRE
It is easy to design
short aerobic exercises that incorporate intervals of high intensity workout.
It is best to keep your aerobic bouts to under 4 minutes and to include
at least 30 seconds of high intensity intervals for every 2 minutes of
lesser aerobic exercise.
here for Anaerobic Exercise samples
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