HEAT Walk Challenge | Week 10

Walking Routine

Frequency: 3xWeek
Duration: 2.25 mile
Warm-Up: 5 minutes
Walking Pace: 50 – 60% Target Heart Rate or RPE 13-14
Cool Down: 5 minutes

Weekly Tip

There are two different types of exercise: aerobic and anaerobic. For the best results, you’ll need to combined the two. If you do only aerobic exercise, you’ll lose weight, but you won’t change the shape of your body, get toned, or add lean muscle that can help your body burn more calories. If you do only anaerobic exercise, you won’t burn as many calories.

Aerobic Exercise

Effective aerobic exercise involves getting your pulse rate up and keeping it up for at least 20 minute. It works your heart lunges, which are using oxygen, and burns lots of calories. Here are some common aerobic activates.

• Running
• Jogging
• Swimming
• Basketball
• Cross-country skiing
• Aerobic dancing
• Weight training
• Walking
• Tennis
• Rollerblading
• Cycling/spinning

Anaerobic Exercise

Anaerobic exercise requires your body to draw on stored energy rather than oxygen. Anaerobic exercise is a crucial part of any exercise regimen. Not only does it tone your body, but it also builds muscle (which will help you burn more calories) and strengthens bones.

You can do anaerobic exercises such as push-ups, crunches, and pull-ups without extra equipment. When most people think of anaerobic training they think they have to join a gym. This is simply not the case. Using a little imagination can go a long way in building your own at home gym for next to nothing. For example I keep a set of old tractor tires, sledge hammer, 5 gallon water jugs, a big tow chain, some old kegs, a deck of card, etc. and have myself as well as clients perform some of the most intense works they have ever experienced. So use your imagination and save cost on a gym membership.

Weekly Recipe

Lemonana

1 scoop Greenberry Shakeology
3/4 cup organic lemonade
1/4 cup organic rice milk
1/2 banana
Ice to taste