December Miles Challenge

Dec miles challengeHappy December!

I am challenging you this month to get some miles in, 34 to be exact!!! Follow the chart above to achieve your total or please by all means feel free to blow the goal out of the water!

Some benefits of cardiovascular exercise:

  • Reduced risk of heart disease
  • Improved blood cholesterol and triglyceride levels
  • Improved heart function
  • Reduced risk of osteoporosis
  • Improved muscle mass

It is recommended that we get 20 to 60 min of cardio about 3 to 5 times per week. 30 to 45 min each time is a great goal!

Some examples of cardiovascular exercise:

Running, walking, jogging, biking, rowing, swimming, spinning, arc trainer, elliptical trainer and treadmill.

I love interval training. This means you would start at a moderate pace and then spike up the speed or rate for small amounts of time. Then slow back down to a moderate pace for a few then kick it back up making the exercise more intense. You can do interval training on any of these machines or walk/jog/run around your track or neighborhood. This type of training consistently jump-starts your metabolism! Ahhhh…yes please!

Here is an example:

Treadmill:

3 min moderate jogging pace at 3 incline

1 min hard and fast sprint-run

3 min moderate pace jogging at 5 incline

1 min hard and fast sprint-run

3 min fast walk at 6 incline

1 min hard and fast sprint-run

3 min walk fast at 5 incline

1 min running sprint-run

4 min moderate jogging at 3 incline

2 min hard and fast sprint-run

2 min moderate jogging at 3 incline

1 min sprint-run

4 min zero incline cool down/light jog to a moderate walk

All done!

Enjoy this challenge and make sure you are drinking your water and eating your lean proteins, good fats and clean carbs!!! This will get you the best results!

xo-A

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