Week 4

WORKOUT:

20 MINUTES OF RUNNING AT A SPEED OF 6KM/H

20 MINUTES OF INCLINE (12) WALKING AT A SPEED OF 5.5KM/H

10 MINUTES OF RUNNING AT A SPEED OF 7KM/H

10 MINUTES OF INCLINE (10) WALKING AT A SPEED OF 6KM/H

You should drink 8 glases of water perday.

Accumalate moderate intesnsity exercise (40-60%) for at least 30 minutes on 5 or more days a week, or a vigorous intensity exercise (60-85%) for at least 20-25 minutes on 3 or more days a week for a total of 75 minutes per week.

Moderate exercise intensity: 50%-70% for your heart rate

Vigorous exercise intensity: 70%-85% for your heart rate

Progressive overload is the gradula increase of stress placed upon the body during exercise trainning. In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to occur, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.

Cardiovascular exercise that is really not a cardiovascular exercise is: dancing, lifting wieghts, climbing a hill.