Start It Up - The Shape of
Your Life by Paul Scott - from
OutsideOnline
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Cook
It Up - the third step in Part One of The Shape of Your
Life
"THIS INSTALLMENT of The Shape of Your Life
is devoted to building endurance. The weekday plan (use your weekends for
hiking, biking, running, climbing, paddling, whatever) utilizes heart-rate
training zones to raise your VO2 max and lactate threshold. You need to round
up a heart-rate monitor (click here to find one that best suits you), but for
the first two weeks, to get familiar with how your HRM works, just wear the
unit and mentally note your digits during the aerobic sessions. At the end of
week two, you'll determine your personal lactate threshold with a simple test.
The interval sessions in weeks three and four are engineered to raise your
LT.
We also introduce you to basic strength and flexibility training.
For dumbbell lifts, use enough weight to bring you just short of exhaustion in
each set. If you struggle with pull-ups, have a partner hoisting you at the
waist, or get friendly with the weight-assisted pull-up machine at your gym.
Begin each strength session with a warm-up (ten minutes of rope skipping, stair
stepping, easy jogging, or zero-resistance cycling) and end with the stretch
sequence. As always, if you have health concerns, consult your physician before
starting this or any other exercise program. Finally, should you miss a
workout, don't panic, just pick the workout back up as soon as you can.
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