Don’t skip your cardio training, lord knows, I’d love to do that, but I strongly believe in training your heart much like any other muscle in your body.  I try to shake up my routines and make ’em interesting.  I submit to you my workout today:

Just warming up

Equipment:  Elliptical
35 minutes
Interval Minutes – 10 seconds fast as possible >14.0 -15.0 speed, then 10 seconds at >3.0 speed. Repeat 2 times.
Minutes 0-5 – Level 1 @ > 6.0 speed
Minute 5 – Interval minute – Level 2
Minute 6 – Level 3 @ > 6.0 speed
Minute 7 – Interval minute – Level 4
Minute 8 – Level 5 @ > 6.0 speed
Minute 9 –  Interval minute – Level 6
Minute 10-15 – Level 7 @ > 6.0 speed
Minute 16 –  Interval minute – Level 8
Minute 17 – Level 9 @ > 6.0 speed
Minute 18 – Interval minute – Level 10
Minute 19 – Level 11 @ > 6.0 speed
Minute 20-25 – Level 12 @ > 6.0 speed
Minute 26 – Interval minute – Level 13
Minute 27 – Level 14 @ > 6.0 speed
Minute 28 – Interval minute – Level 15
Minute 29 – Level 16 @ > 6.0 speed
Minute 30-35 Pre-programmed cooldown, kept pace ~3.0 speed

Whew!  Done!

At about the 10 minute mark, my heartrate was hitting about 140bpm.  When I would hit the intervals, I started to see that HR increase with every interval minute.  On the last 5 minutes of the routine, my HR was maxing out around 160-170bpm.  I was certainly breathless, sweaty as hell and feeling fantastic.  The pre-programmed cooldown never felt so good.

Afterward, I took an additional 20 minutes to limber up my body, focusing on stretching my calves, quads, glutes, hamstrings and shoulders.  I threw back a tasty vegan shake and followed that up with 1 cup of oats, an apple, an avocado and my supplements (Omegaplex, Coreplex, Clear Mood & BioTune).  Let’s go get our day now!

-Dale L. Roberts
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Kick ass and take names, ask me again, I’ll tell ya the same.

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.