top
Team How To Be Fit
Coaching, Encouragement, Resources, Products and Incentives
Team Howtobefit Team Beachbody Coach Rich Dafter
About         Contact       Shop        Beachbody On Demand        Join My Team        Site Map

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.


Intro | The Prime Rate | The Effort Equation | Strength Exercises and Stretches
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram

Welcome

Team Beachbody Coach Rich Dafter

I'm Rich Dafter - dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life. Thank you for visiting my family owned website which I started on January 1st, 1995.


Save on
Shakeology on
Home Direct
Save on Shakeology on Home Direct
Find out for yourself why more than half a million people drink it every day
Challenge Pack All-In-One Solutions
Challenge Pack All-In-One Solutions
Save between $50.00 and $115.00 with a Challenge Pack
On Sale
2B Mindset January Jump Start Sale
Save up to $30.00 off through January 31st on the 2B Mindset
3 Day Refresh January Sale
Save 10% off 3 Day Kickstart Kits and $20.00 off on Challenge Packs
LOVE BEACHBODY?
Become a Team Beachbody Coach and Help Change People's Lives
Save 25% on all of your Team Beachbody orders with your Coach membership
Beachbody On Demand Streaming Workouts
Beachbody On Demand Streaming Workouts
Stream every Beachbody workout on any device, anytime
Save on
Nutrition Programs
2B Mindset Nutrition Program
Save on2B Mindset, 3 Day Refresh and the Ultimate Reset
Save on
Workout Programs
Save $20.00 on Transform :20 Challenge Packs and Completion Packs
Still love DVD's? Get them while you can!
SAVE $30 - $135 with
CHALLENGE PACKS
» Beachbody On Demand®
» 2B Mindset®
» 80 Day Obsession™
» LIIFT4™
» Mes de Más™
» SHIFT SHOP™
» Core de Force
» 22 Minute Hard Corps
» Hammer and Chisel
» Body Beast
» 21 Day Fix
» 21 Day Fix Extreme
» CIZE
» Insanity
» Insanity: Asylum
» Insanity Max:30
» Focus T25
» P90
» P90X
» P90X2
» P90X3
» Double Time™
» PiYo
FITNESS TOOLS
» Body Fat Calculator
» Body Mass Calculator
» Caloric Needs Calculator
» Calories Burned Calculator
INDEX OF RESOURCES
» Aerobic Exercise
» Bicycling
» Fat Burning
» Fitness
» Flexibility
» Health
» Heart Rate Training
» Kid's Fitness
» Motivation
» Nutrition
» Outdoor Fitness
» Over 40 Fitness
» Running
» Swimming
» Synergy Fitness
» Walking
» Weight Loss
» Weight Training
GET TO KNOW US
» About Howtobefit.com
» Contact Us

The mission of Team Beachbody is to motivate you and to educate you about health, fitness and nutrition and the benefits of maintaining a healthy lifestyle.
Click here to learn more about Team Beachbody Coach Rich Dafter.


© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Beachbody On Demand Membership  -  Coach Earnings Statement  -  Shop  -  Home