top
Save Up to 75% During the BODi.com Black Friday Week Sale
BODi Annual Membership is Just 49 Cents a Day!
Shop   -  Blog  -  Index  -  About  -  Contact  -  Home

The Aerobic Exercise Effort Equation

by Paul Scott - from OutsideOnline

The Effort Equation
Our program will lead you in and out of the following heart-rate zones, based on your maximum heart rate (MHR). These intensities should also correspond to your own perceived exertion.
Zone 1 (z-1):
Recovery
60 percent or less of your MHR
This should feel easy; you're barely breaking a sweat and never feel out of breath.
Zone 2 (z-2):
Aerobic
60-75 percent MHR
You're working now but could still hold a conversation. You could probably sustain this level of intensity for an hour or so.
Zone 3 (z-3):
Lactate Threshold
75-90 percent MHR
Hard work. You're breathing heavily and feel exhausted quickly—you're running, not jogging.
Zone 4 (z-4):
Anaerobic
90-100 percent MHR
This feels very hard, like a full-out sprint. You could sustain this intensity level for a minute or two, tops.
MON. TUES. WED. THURS. FRI.
(1
WEEK
ENDURANCE
Running, stair machine, or hiking: 25 to 30 minutes in Z-1.
or
Cycling, rowing, or swimming: 35 to 45 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch pictured on next page).
ENDURANCE
Running, stair machine, or hiking: 30 to 35 minutes in Z-1.
or
Cycling, rowing, or swimming: 45 to 50 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each stretch pictured on next page).
ENDURANCE
Running, stair machine, or Hiking: 20 to 25 minutes in Z-1.
or
Cycling, rowing, or swimming: 30 to 40 minutes in Z-1.
(2
WEEK
ENDURANCE
Running, stair machine, or hiking: 20 to 25 minutes in Z-1.
or
Cycling, rowing, or swimming: 30 to 40 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch pictured on next page).
ENDURANCE
Running, stair machine, or hiking: 30 to 35 minutes in Z-1.
or
Cycling, rowing, or swimming: 35 to 45 minutes in Z-1.
STRENGTH
1 set of 8 (each leg): dumbbell lunges 2 sets of 25: crunches, push-ups, and dips. Finish with stretch regimen (1 to 2 minutes on each side for each stretch pictured on next page).
Lactate Threshold Test With your heart-rate monitor on, warm up for 10 minutes, then run or cycle on a flat course as fast as you can maintain for 30 minutes. Your LT is your average heart rate recorded for that period.
(3
WEEK
ENDURANCE
Running, stair machine, or hiking: 30 minutes in Z-2.
or
Cycling, rowing, or swimming: 45 minutes in z-2. During either workout add four 2-minute interval sessions in Z-3.
STRENGTH
2 sets of 20: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
ENDURANCE
Running, stair machine, or hiking: 35 minutes in Z-2.
or
Cycling, rowing, or swimming: 50 minutes in Z-2. During either workout add four 2-minute interval sessions in Z-3.
STRENGTH
2 sets of 20: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
ENDURANCE
Running, stair machine, or hiking: 25 minutes in Z-2.
or
Cycling, rowing, or swimming: 40 minutes in Z-2. During either workout add four 2-minute interval sessions in Z-3.
(4
WEEK
ENDURANCE
Run or ride for 36 minutes in the following sequence:
a. 10 minutes in Z-2
b. 8 minutes in Z-3
c. 5 minutes in Z-2
d. 8 minutes in Z-3
e. 5 minutes in Z-2
Cool down: 5-minute walk
STRENGTH
2 sets of 12: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
ENDURANCE
Run or ride for 41 minutes in the following sequence:
a. 15 minutes in Z-2
b. 8 minutes in Z-3
c. 5 minutes in Z-2
d. 8 minutes in Z-3
e. 5 minutes in Z-2
Cool down: 5-minute walk
STRENGTH
2 sets of 12: push-ups, oblique crunches. 2 sets of 8: bent-over flies, upright rows, wide-grip chin-ups, squats. Do 100 jump-rope skips between each. Finish with stretch regimen.
BENCHMARK TEST
On a flat route (ideally a track), after a 10-minute warm-up, run 1 mile at 5 BPMs below the LT you determined 2 weeks ago. Mark your time. You'll use it to gauge progress when you repeat the test in 4 weeks.

Intro | The Prime Rate | The Effort Equation | Strength Exercises and Stretches
back to top
BODi ON DEMAND
BODi Streaming Workouts
TOP NUTRITIONALS
Shakeology
Performance Energize
Performance Recover
TOP WORKOUTS
BODi LAVA - Own It for Just $59.95
4 Weeks of Focus - Own It for Just $59.95
P90X - Own It for Just $59.95
P90X - Own It for Just $59.95
LIIFT4 - Own It for Just $59.95
80 Day Obsession - Own It for Just $59.95
Dig Deeper - Own It for Just $59.95
21 Day Fix - Own It for Just $59.95
Insanity - Own It for Just $59.95
Library of BODi Workout Programs
What is Team BODi?
Free Sample Workouts
Streaming Workouts
Try Shakeology Risk-Free
Workout Programs
Nutrition Programs
Workout & Nutrition Bundles
Nutrition Products
Free Online Coaching
Free Sample Workouts
Lose Weight
Get Fitter
Team Howtobefit on Facebook Team Beachbody Coach Rich Dafter on Instagram Team Beachbody Coach Rich Dafter's Blog
Coach Rich Dafter
CEO and Head Coach
Rich Dafter
Top      
The goal of BODi is to provide you with solutions to reach your health and fitness goals. Click here to learn more about BODi Coach Rich Dafter.

Disclaimer: BODi® does not guarantee any level of success or income from the BODi Coach Opportunity. Each Coach's income depends on his or her own efforts, diligence, and skill. See the US Statement of Independent Coach Earnings

© 2024 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Site Map  -  Shop   -  Home