Have you been putting off your cardio due to bad weather? Or, maybe you’re looking for a little extra motivation to pump up your efforts? Maybe you just come to classes and only think about off day cardio but haven’t ever been inspired to actually get out there and do something. Regardless of your reason, join us in this challenge to help you achieve your fitness goals.
I know it sounds like a lot (and it is!) but it is very doable whether you are a walker or a runner. Here are the details:
This is all about YOU. So pick something that is easy for you to track your miles each week. We recommend you use some type of APP that is available to make it easier to keep track. Some people have also just hand written their miles on the JPEG below. If you are doing your cardio inside on a treadmill, just take a picture of the miles (or you can also just write it down).
We do ask that you just post your total miles for the week on the GYIS VIP facebook private group
every Satruday or Sunday. You can also post your pictures but so that the tracking can be easy for Julie, post how may miles you got in that particular week.
There are a number of things you can do to help you complete this challenge but two really easy ones are 1) Get a friend to join you on the challenge and 2) Join Cardio Club
to easily knock out those miles! Also, follow the suggested Interval Training workouts below or just Incorporate your own Interval Training into your workouts as you track your miles in.
End of Contest:
Tips: Treat this just like the off-day Cardio. You want to incorporate Interval Training
into this to get the most out of your cardio (burn the most calories). Mainly, you just don’t want to go at the same speed for 3 miles. You will need a stop watch or use your phone to help you get the benefits of interval training.Here are some suggestions that you can do for the days you run 3 miles (or whatever distance you choose). Since you have 3 sessions each week that you do at least 3 miles, I am giving you 6 different days of different interval training workouts for you to do. After the sixth workout, you just start back over. Again if you want to do Cardio Club
, let us know. We already incorporate this into our off-day workouts and the clients in this program do above and beyond what they would ever do on their own.Again, the key is to get the most out of your workouts. If it’s been proven that Interval Training will help your body burn more calories, why not incorporate it into this?
Everyone is at different fitness levels (walkers, joggers, runners) but try to remember this when doing your cardio workouts and following the Interval TrainingSlow pace – You are able to carry on a conversation very easy
Medium Pace – You get in a sentence or two before needed to breathe
Fast pace – It’s tough to even talk.
Day #1 – 1 minute each. SLOW pace, MEDIUM pace, then FAST pace. Each set would last 3 minutes. You just repeat that for however long it takes you to complete the distance.
Day #2 – 800’s or 1/2 mile runs/jogs. Go at your medium to hard pace for a 1/2 mile. Walk for 2-3 mintues in between and repeat until you complete your desired distance.
Day #3 – Slow to Medium pace the entire time. Try staying at the same pace for the entire distance
Day #4 – 3 Minutes Medium/Hast pace 2 minutes SLOW
Day #5 – Go to a TRACK or somewhere where you can go about .25 miles or 400 meters. Slow .25 miles then FAST .25 miles. Repeat until desired distance.
Day #6 Hills – Go somewhere that has hills. There are a lot of streets in Coppell with hills that are great for this workout. Start with a SLOW to Medium 1 mile. Then go at your FAST pace up the hill. Go down at your slow pace. Do that for a mile then finish the distance you need to complete the workout (not with hills) at your SLOW to Medium Pace.
Who all is entered:
Darla Jo Manning
Rauol De Rohan