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Aerobic Exercise
Start It
Up - The Shape of Your Life
by Paul Scott - from
OutsideOnline
Click here for
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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