top
How To Be Fit with Beachbody On Demand
About   -  Article Index  -  Blog  -  Contact  -  Home
 Share to:

The Aerobic Exercise Effort Equation

by Paul Scott - from OutsideOnline

The Effort Equation
Our program will lead you in and out of the following heart-rate zones, based on your maximum heart rate (MHR). These intensities should also correspond to your own perceived exertion.
Zone 1 (z-1):
Recovery
60 percent or less of your MHR
This should feel easy; you're barely breaking a sweat and never feel out of breath.
Zone 2 (z-2):
Aerobic
60-75 percent MHR
You're working now but could still hold a conversation. You could probably sustain this level of intensity for an hour or so.
Zone 3 (z-3):
Lactate Threshold
75-90 percent MHR
Hard work. You're breathing heavily and feel exhausted quickly—you're running, not jogging.
Zone 4 (z-4):
Anaerobic
90-100 percent MHR
This feels very hard, like a full-out sprint. You could sustain this intensity level for a minute or two, tops.
MON. TUES. WED. THURS. FRI.
(1
WEEK
ENDURANCE
Running, stair machine, or hiking: 25 to 30 minutes in Z-1.
or
Cycling, rowing, or swimming: 35 to 45 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch pictured on next page).
ENDURANCE
Running, stair machine, or hiking: 30 to 35 minutes in Z-1.
or
Cycling, rowing, or swimming: 45 to 50 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each stretch pictured on next page).
ENDURANCE
Running, stair machine, or Hiking: 20 to 25 minutes in Z-1.
or
Cycling, rowing, or swimming: 30 to 40 minutes in Z-1.
(2
WEEK
ENDURANCE
Running, stair machine, or hiking: 20 to 25 minutes in Z-1.
or
Cycling, rowing, or swimming: 30 to 40 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch pictured on next page).
ENDURANCE
Running, stair machine, or hiking: 30 to 35 minutes in Z-1.
or
Cycling, rowing, or swimming: 35 to 45 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch pictured on next page).
Lactate Threshold Test With your heart-rate monitor on, warm up for 10 minutes, then run or cycle on a flat course as fast as you can maintain for 30 minutes. Your LT is your average heart rate recorded for that period.
(3
WEEK
ENDURANCE
Running, stair machine, or hiking: 30 minutes in Z-2.
or
Cycling, rowing, or swimming: 45 minutes in z-2. During either workout add four 2-minute interval sessions in Z-3.
STRENGTH
2 sets of 20: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
ENDURANCE
Running, stair machine, or hiking: 35 minutes in Z-2.
or
Cycling, rowing, or swimming: 50 minutes in Z-2. During either workout add four 2-minute interval sessions in Z-3.
STRENGTH
2 sets of 20: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
ENDURANCE
Running, stair machine, or hiking: 25 minutes in Z-2.
or
Cycling, rowing, or swimming: 40 minutes in Z-2. During either workout add four 2-minute interval sessions in Z-3.
(4
WEEK
ENDURANCE
Run or ride for 36 minutes in the following sequence:
a. 10 minutes in Z-2
b. 8 minutes in Z-3
c. 5 minutes in Z-2
d. 8 minutes in Z-3
e. 5 minutes in Z-2
Cool down: 5-minute walk
STRENGTH
2 sets of 12: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
ENDURANCE
Run or ride for 41 minutes in the following sequence:
a. 15 minutes in Z-2
b. 8 minutes in Z-3
c. 5 minutes in Z-2
d. 8 minutes in Z-3
e. 5 minutes in Z-2
Cool down: 5-minute walk
STRENGTH
2 sets of 12: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
BENCHMARK TEST
On a flat route (ideally a track), after a 10-minute warm-up, run 1 mile at 5 BPMs below the LT you determined 2 weeks ago. Mark your time. You'll use it to gauge progress when you repeat the test in 4 weeks.

Intro | The Prime Rate | The Effort Equation | Strength Exercises and Stretches
back to top

Offers and Opportunities

Save $100.00 or more with the No Excuse November Sale on Fitness and Nutrition BundlesFitness and Nutrition Bundles on Sale

Sign Up for Your Best Deal on Beachbody On Demand Streaming Workouts or Get the 14 Day Free Trial
Beachbody On Demand 14 Day Free Trial
Try Peppermint Mocha Plant Based Shakeology Limited EditionPeppermint Mocha Plant Based Shakeology

Try Pumpkin Spice Plant Based Shakeology Limited EditionPumpkin Spice Plant Based Shakeology

Find out How to Lose Weight Without Exercise with 2B Mindset
Bethany's 2B Mindset Results

Join My Team and Get Complete Support Running Your Own Fitness and Health Business
Become a Team Beachbody Coach

Who is Coach Rich Dafter

What is Team Beachbody

How You Can Get the Best Deal

How You Can Stream Workouts

How You Can Lose Weight

How You Can Get Fitter

How You Can Get Healthier

How You Can Train Smarter

How You Can Get Free Coaching

How You Can Learn More
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


Disclaimer: Team Beachbody® does not guarantee any level of success or income from the Team Beachbody Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See our Statement of Independent Coach Earnings (below) for the most recent information on the actual incomes of all our Coaches.

© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home