Sample Aerobic Exercise Bouts

4 minutes of Hill sprints on an Elliptical trainer

The elliptical trainer incorporates the upper body into the workout

1. For 2 minutes set a pace that elevates you to 70% of Maximal Heart Rate and a PRE of 5-6.

2. 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.

3. 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 bicycle.

You may choose to use 3-5 pound free weights to incorporate an upper body workout.

1. Warm up for 1 minute at a PRE of 5-6 and at 70% MHR. Use free weights to do bicep curls.

2. For the next minute increase the resistance on the bike to accomplish the following:

   1. 30 seconds at a PRE of 9-10

   2. 10 seconds at a PRE of 4-5

   3. 20 Seconds at a PRE of 9-1

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.

Click here for Anaerobic Exercise samples

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