Working it!

I have been off and on sick for the past 2 weeks now and this means I have been to firefighting training only twice. I am suppose to go at least two times a week, but that has not been possible. I have still been working out, but I am defiantly not up to the push that they give me. I have been doing their work-out that they make us do, but at my own pace. I have also been trying to get as much cardio as possible and I hate running out side. I love the elliptical at my gym so I pretty much stick to that, but I never know how I can mix it up. I found this great work-out for the elliptical on Fit Sugar , they also have many healthful tips that they up date everyday!

So here is the amazing work out!

0-5 min lvl 3, Warm up

5-6 min lvl 5

6-7 lvl 5, back wards

7-9 lvl 7, forward/no hands

9-11 lvl 10, hands/ SPM 135-145

11-13 lvl 6, backwards

13-15 lvl 8, forward/ SPM 145-155

15-17 lvl 6

17-19 lvl 8, forward/ SPM 145-155

19-21 lvl 6, backward

21-22 lvl 6 forward/ no hands

22-24 lvl 10, hands/ SPM 135-145

24-26 lvl 6

26-29 lvl 8, backward

29-31 lvl 8 hands/ SPM 145-155

31-34 lvl 8 forward/ no hands

34-35 lvl 5

35-40 lvl 3, cool- down

I like to print it out and put it in front of me so I can keep up. This schedule really makes the time go fast! A key to doing any cardio is to monitor your heart rate and make sure you are staying in between your target heart rate. Your target is between 65% - 85%. Here is the formula to figure out your target heart rate.

220 - your age = your heart rate at 100%

take that number and multiply it by .65 and that is your heart rate at 65%

take your 100% heart rate again and multiply it by .85 = your heart rate at 85%

example: 220 - 23 = 195 65%=128 85% = 166

so I stay between 128-166when working out, my warm up is usually at 50 - 60% and I try and move up through out my work out.

Staying between your target heart rate can burn the most fat and it is an easy way to track the progress of your work outs.

Go out and challenge your self!