Tips To Remember
Never skip warm up or warm down or risk injury
Listen to your body, it is easier than you think
We will use stationary cycling for this example, which is a great introduction to interval training and slowly priming your body to a different way of working out and burning calories
That said the principle can be applied to all manner of intense exercises so have fun and experiment when you get a little more confident
RPE - is totally subjective. It is your PERCEIVED rate of exertion. Check out the little image to get an idea
ENSURE PROPER WARM UP AND COOL DOWN
This should be at a Moderate exertion, RPE 5 or 6. This is essential, particularly as you are going to be subjecting your muscles and breathing systems to a new way of training. This will increase the blood flow to the tartgeted muscles and organs and start to loosen your joints. If you skip it you may risk a painful and very inconvenient injury!
15 BEGINNER INTERVAL
WARM UP - 3 minutes RPE 5 or 6 (as described above)
1 MINUTE - FAST CYCLE RPE 7
1 MINUTE - RPE 5 - RECOVERY
1 MINUTE - FAST CYCLE- RPE 8
1 MINUTE RPE 5 - RECOVERY
1 MINUTE - FAST CYCLE RPE 8-9
WARM DOWN - 2 Minutes RPE 5 reducing to 3
TOTAL FAT BLASTING WORKOUT
TIME = 10 minutes!!
AND YOU ARE DONE!!!!!!!
Good luck and let me know how you go!!!