Get Out Girl - ATX

Are you doing a WORK OUT - or an EASY OUT?

My 10' Cardio Intensity Set (CIS) Soap Box. Ready?

The 10' Cardio is meant to push heart rate. Did I say "push"? Those of you that area seasoned exercisers, athletes, walkers, triathletes, hikers, paddlers, marathoners, cyclists, motocross racers, wake surfers, whatever it is that you do and have an activity level outside of the couch, will know what "intensity" is.

My definition is "painful". I have friends and clients who might describe it as "highly uncomfortable"; I've had others describe it to me rather colorfully in four letter words. You get the jest.

Intensity.

So what does that mean for our 10' Cardio INTENSITY Sets.

10x 45 seconds of INTENSITY with a 

quick 15 seconds to catch breath. 

Repeat nine more times.

Intensity is very personal. What's intense to one is not intense to another.  You can do these sets with whatever activity you prefer or whatever works for you. You can do what I provide in the Get Outs, you can mix and match what's in the Get Outs, and/or you can create your own based on your sport, activity, desire, etc.

For Instance:
"I'm going running today with friends (or by myself)." Does that count for my 10'?
I now ask you, "Did you have 10' of 10 intense sets that lasted :45 or longer?"
If yes, check.
If no, here ya go:

The Goal of the 10' CIS is based on American College of Sports Medicine scientific data that short, intense rounds of body weight cardiovascular activity with minimal rest has a high degree of positive impact on health and body fat loss. These types of workouts can have the most pronounced influence on cardiovascular changes (those new to working out can experience same benefits at intensity levels which are appropriate for their needs - intense is a very personal level of training and should be modified to meet individual needs).

So, if you're going for a run, sandwich the 10' CIS somewhere in your run. If you're going for a walk, do it somewhere within your walk or hike - push it. Same for biking, paddling, rowing - or whatever body weight, cross training you use. 

So when do you get to check off the 10' Cardio Intensity box?
When you do 10' of Cardio Intensity Sets :-)

So no Easy-Out's, Ok?
Have fun!
:-)