Do you want to get an effective workout, but only have 10 minutes? Try this powerful 1010 cardio workout that will definitely get your lungs (and your legs) burning.

1. On a stationary bike, warm up at a comfortable pace for 2 minutes.

2. Crank up the resistance (move it to full resistance if you are able), increase your pace and go for the highest wattage you can possibly reach. Really push it for 2 minutes getting into your Hardcore Training zone (between 80% and 90% of your maximum heart rate) [see Getting in the Zone]

3. Return to your warmup level (Fitness pace) for the next 2 minutes and actively work to lower your heart rate for 2 minutes.

4. Do another 2 minute Hardcore blast.

5. Finally cool down for 2 minutes, actively working to lower your heart rate.

English researchers determined that subjects who worked out in this same way for 2 weeks improved their performance in a 30-kilometer time trial as much as subjects who performed two-hour low-intensity workouts.

(Always consult a physician before beginning any new workout program)

Going Further:
(Click on the image for more info)

Aerobic training increases the amount of oxygen that is delivered to your muscles as well as increasing the capacity of your heart and lungs. Any activity that elevates your heart rate and sustains that elevated rate will increase your aerobic fitness. A variety of activities can be used for aerobic training so long as they are continuous, rhythmic, involve your major muscle groups and raises your heart rate above a “resting” level. So, even things like doing chores around the house can be aerobic if they meet the criteria. Typical exercises used for aerobic training include running, cycling, hiking, rowing, skiing, swimming, jumping rope, skating, dancing

According to the Mayo Clinic you will breath faster and more deeply. This maximizes the amount of oxygen in your blood. Your heart will beat faster which increases the blood flow to your muscles and back to your lungs. Your small blood vessels (capillaries) will widen to deliver more oxygen to your muscles and carry away waste products, such as carbon dioxide and lactic acid. Your body will even release endorphins, natural pain killers that promote an increased sense of well-being.

However, to maximize your training you should be strategic in how you approach your workout. Understanding what “zone” you are in based on your heart rate can make the difference between effective training and simply getting sweaty. How do you determine your target heart rate? There is a very simple formula that you can use to do so.

Calculating your Zones

1. Determine your “Maximum Heart Rate” by subtracting your age from 220
(example for a 40 year old: 220-40 = 180 beats per minute (BPM))

2. Determine your “Maximum Effort” zone by taking 90% of your Maximum Heart Rate
(example for a 40 year old: 90% of 180 = 162; Therefore Maximum Effort Zone = 162 to 190 BPM)

3. Determine your “Hardcore Training” zone by taking 80% of your Maximum Heart Rate
(example for a 40 year old:    80% of 180 = 144; Therefore Hardcore Training Zone = 144 to 162 BPM)

4. Determine your “Endurance” zone by taking 70% of your Maximum Heart Rate
(example for a 40 year old:    70% of 180 = 126; Therefore Endurance Zone = 126 to 144 BPM)

5. Determine your “Fitness” zone by taking %60% of your Maximum Heart Rate
(example for a 40 year old:    60% of 180 = 108; Therefore Hardcore Training Zone = 108 to 126 BPM)

The chart below provides and easy and quick reference to determining your target zones.

(Always consult a physician before beginning any new workout program)

Going Further:
(Click on the image for more info)

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