FAT IS FUEL: A WORKOUT FOR BETTER FITNESS

Remember FAT is fuel! It is flammable as you recall if you have ever cooked meat. Therefore, also recall that it was and is a conscious choice to become FAT or obese.  Therefore, also a choice to create a body easier to burn at death! Become conscious of the "whole picture." What are you creating now for the time after your time within this world is over? Are you preparing yourself for food or for something greater?

Below is a workout to help increase physical activity and one of which focuses on cardiovascular fitness. 

Initial: Week 1-4 

Intensity Monitored by Heart Rate:

ACSM guidelines for target heart rate:

For cardiovascular fitness: between 55% and 65% to 90% of maximum heart rate, or 40% and 50% to 85% of oxygen uptake reserve (VO2R) or Heart Rate Reserve (HHR)

Duration: Progress from 20-40 minutes; or increase time by 5 minutes per week. Example, if starting at 20 minutes of exercise and working to 40 minutes.  

Week 1 20 minutes  

Week 2 25 minutes  

Week 3 30 minutes  

Week 4 35 minutes 

Frequency: 3 times per week 

Mode: elliptical, cycling, treadmill 

Treadmill/Elliptical/Cycle Workout (20-40 minutes) 

Warm-up 5 minute = light walking to fit walk 

Activity 20-40 minutes; you can use the preset programs to vary resistance. (hill/random/fat burning etc) Gradually add 2-3 minute reverse exercise when using an elliptical or treadmill. (preferably with uphill resistance) Maintain workout within heart rate zone; continually check heart rate via monitors on machine. 

Cool-down 5 minute = light jog tapering to fit walk, stretching Example Workout, Week 1 (20 minutes) 

Day 1 Elliptical 

Day 2 Cycling 

Day 3 Treadmill 

You can cross-train or split the time between different exercises. For example, a 30 minute session: (divide exercise time by 3)  10 minutes elliptical  10 minutes cycling  10 minutes treadmill You can also split 20/10: 20 minutes on one exercise and 10 minutes on another; 20 minutes elliptical/10 minutes cycling or whichever combination you choose for the day