This is our final week completing lower effort (aerobic)
exercises only.
From next week onwards we're starting to incorporate higher
effort (anaerobic) exercises.
This is termed interval training whereby the heart rate is
lifted high for a certain period of time and then it recovers
back to a lower beat. Repeating this process is what interval
training is about.
Friday: Long distance 120 minute walk at 6/10 effort
level: undulating terrain. Time to get back outside given
that the rain has finally stopped!
Saturday: Zig-zags at beach for 40 minutes followed by
2 sets of 25 squats and 2 sets of 20-25 press ups.
Sunday: Long distance walk as on Friday
Monday: Fast 20 minute walk to a park, now complete 3
sets of dips of 15-25 reps and complete 3 sets of walking
lunges (walk for 16-26 paces), now walk back at fast effort
level.
Tuesday: Resistance at beach: complete 4 sets of 25-30
body weight squats, complete 4 sets of 15-25 press ups,
complete 4 sets of walking lunges (lunge for 20-30 paces),
complete a fast 30 minute power walk on the firm sand.
Wednesday: Rest day
Thursday: Final long distance walk before we begin our
interval training exercises.
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