Please explain the 20 minute cardio for me

[Guest guest]

Someone please break down the 20 minute cardio routine for me by

showing step by step how they increase intensity/intervals. I

listened to the bfl audio series and bill said to increase intensity

at 4, 15, and 19 minutes. This confused me because it seemed

different from what the book said, or either I am not comprehending

it right.

[Guest guest]

Can someone explain this for me, I know it's probably simple but I

don't feel as if I'm doing the right thing to reach my high point.---

In @y..., bflmommie <no_reply@y...> wrote:

> Someone please break down the 20 minute cardio routine for me by

> showing step by step how they increase intensity/intervals. I

> listened to the bfl audio series and bill said to increase

intensity

> at 4, 15, and 19 minutes. This confused me because it seemed

> different from what the book said, or either I am not comprehending

> it right.

[Guest guest]

bflmommie wrote:

> Can someone explain this for me, I know it's probably simple but I

> don't feel as if I'm doing the right thing to reach my high point.

I think the book explains it really well Look at the chart in the book

and it should all make sense

Serenity

[Guest guest]

When I first started doing the cardio in bfl I used a treadmill.

Started it off at a 5 in incline. Each time the intensity level went

up thats the number I went up to in the incline.

Hope that helped some.

> > Someone please break down the 20 minute cardio routine for me by

> > showing step by step how they increase intensity/intervals. I

> > listened to the bfl audio series and bill said to increase

> intensity

> > at 4, 15, and 19 minutes. This confused me because it seemed

> > different from what the book said, or either I am not

comprehending

> > it right.

[Guest guest]

I do mine on the tread mill:

Minute 1 & 2 3.0MPH (walk) Intensity: 5

Minute 3 3.5MPH (walk) Intensity: 6

Minute 4 4.0MPH (walk) Intensity: 7

Minute 5 4.5MPH (jog) Intensity: 8

Minute 5 5.5MPH (run) Intensity: 9

Minute 6 3.5MPH (walk) Intensity: 6

Minute 7 4.0MPH (walk) Intensity: 7

Minute 8 4.5MPH (jog) Intensity: 8

Minute 9 5.0MPH (run) Intensity: 9

Minute 10 3.5MPH (walk) Intensity: 6

Keep repeating the cycle established above

Minute 17 5.0MPH (run) Intensity 9

Minute 18 5.5MPH (run) Intensity 10

Minute 19 3.5MPH (walk) Intensity 6...cool down

It usually takes me another minute or two befor I have my heart rate

down again. I keep walking until it is below 120BPM

Hope that helps

Alys

[Guest guest]

I've read that chapter 3 times, and still don't get it. What threw me

off is when I listened to Bill's audio of the book. He says start off

slow, increase at 4 minutes hold, drop back down, increase at 9

minutes hold, back down, and increase at 15 minutes hold, back down.

I thoght I was supposed to push it up a notch every minute, seems

like the audio is saying something different. I'll just keep doing 20

minutes of regular bike riding, I don't get this interval thing. ---

In @y..., kuranes <kuranes@s...> wrote:

>

>

> bflmommie wrote:

>

> > Can someone explain this for me, I know it's probably simple but I

> > don't feel as if I'm doing the right thing to reach my high point.

>

> I think the book explains it really well Look at the chart in

the book

> and it should all make sense

> Serenity

[Guest guest]

Still don't get it, but thank you

> > > Someone please break down the 20 minute cardio routine for me

by

> > > showing step by step how they increase intensity/intervals. I

> > > listened to the bfl audio series and bill said to increase

> > intensity

> > > at 4, 15, and 19 minutes. This confused me because it seemed

> > > different from what the book said, or either I am not

> comprehending

> > > it right.

[Guest guest]

I jump rope, run, or use my stationary bike. I think maybe I'm having

an ADD moment, cuz I don't get it. I'll read the book again, and then

refer back to your breakdown Alys. I seem to have the meals, weights,

calorie counting, and everything down pat. Don't know why this is

confusing me so much.

> I do mine on the tread mill:

>

> Minute 1 & 2 3.0MPH (walk) Intensity: 5

> Minute 3 3.5MPH (walk) Intensity: 6

> Minute 4 4.0MPH (walk) Intensity: 7

> Minute 5 4.5MPH (jog) Intensity: 8

> Minute 5 5.5MPH (run) Intensity: 9

> Minute 6 3.5MPH (walk) Intensity: 6

> Minute 7 4.0MPH (walk) Intensity: 7

> Minute 8 4.5MPH (jog) Intensity: 8

> Minute 9 5.0MPH (run) Intensity: 9

> Minute 10 3.5MPH (walk) Intensity: 6

>

> Keep repeating the cycle established above

> Minute 17 5.0MPH (run) Intensity 9

> Minute 18 5.5MPH (run) Intensity 10

> Minute 19 3.5MPH (walk) Intensity 6...cool down

>

> It usually takes me another minute or two befor I have my heart

rate

> down again. I keep walking until it is below 120BPM

>

> Hope that helps

> Alys

[Guest guest]

Ok, dont go by what he said in an interview. Go by whats in the book.

You say you do the bike? Ok here is an example.

min........intensity level

1.............5......... bike speed 9 mph

2.............5..........bike speed 9 mph

3.............6..........bike speed 9.5 mph

4.............7..........bike speed 10 mph

5.............8..........bike speed 10.5 mph

6.............9..........bike speed 11 mph

7.............6..........9.5 mph

8.............7..........10 mph

9.............8..........10.5 mph

10............9..........11 mph

11............6..........10 mph

12............7..........10.5 mph

13............8..........11 mph

14............9.......... 11.5 mph

15............6...........10.5 mph

16............7...........11 mph

17............8...........11.5 mph

18............9...........12 mph

19............10...........as fast as you can possibly go. 12+ mph

20............5............under 12 mph slowing down every 10 seconds.

Did that help?

> > > > Someone please break down the 20 minute cardio routine for me

> by

> > > > showing step by step how they increase intensity/intervals. I

> > > > listened to the bfl audio series and bill said to increase

> > > intensity

> > > > at 4, 15, and 19 minutes. This confused me because it seemed

> > > > different from what the book said, or either I am not

> > comprehending

> > > > it right.

[Guest guest]

> I jump rope, run, or use my stationary bike. I think maybe I'm

having

> an ADD moment, cuz I don't get it. I'll read the book again, and

then

> refer back to your breakdown Alys. I seem to have the meals,

weights,

> calorie counting, and everything down pat. Don't know why this is

> confusing me so much. *************

I use a different machine, or method depending on the day.

But what Bill is saying by his increase at 4, 15 and 19 is the same

as what he says in the book, for SOME bizarre reason (I haven't heard

the tape) he just decided to make it DIFFICULT for us math phobic

ones.

I had a HECK of a time with the " Levels 1-10 " mentality also.

Okay,,,so here goes

On minute 1, you are at YOUR level 5 (he compares it to walking the

groceries inside the house),

Minute 2, you up the pace a bit to YOUR level 6 (still comfy, but

taking a bit more effort),,

Minute 3, you up the pace to YOUR level 7

Minute 4 you up the pace to YOUR level 8

Minute 5 you up the pace to YOUR level 9 (level 9 you should be

breathing fairly hard and it should be a bit of an effort for you)

Minute 6 You drop BACK down to YOUR level 6

Minute 7 you go to YOUR level 7

Minute 8, level 8

Minute 9 level 9

Minute 10, 11, 12, 13 level 6, 7, 8 9.

Minute 14, 15, 16, 17, 18, 19, 20, YOUR levels 5, 6, 7, 8, 9, then 9

AGAIN, THEN push it up a notch to a 10!!! By NOW you should be

DYING,,,(as says) breathing like a freight train, turning red,

pouring sweat, hacking up a lung,,,,what we call the " TUZ " (the throw

up zone,,hehe) THEN back down to a level 5 until you can breathe

again, and you can walk across the room without crashing into things.

At least that's what I got and have been doing for the last year or

so,,,,

Hope that helps?????

[Guest guest]

Thank you to everyone who was patient enough to explain this to me. I

know it was probably frustrating.

I think I have it. Tell me if this sounds right.

Minutes 1-2 warm up.....

Minutes 3-9 I increase intensity each minute by going up one level....

After completing 9th minute I drop back to where I was at level

6.....

Repeat the above 3 times......

At the 19th minute(level 9) I push as high as I can go for one minute

instead of dropping back down to level six.....THAT'S MY HIGH POINT!

As my son would say....is that right....is that right....LOL

God I feel like a dunce

> > I jump rope, run, or use my stationary bike. I think maybe I'm

> having

> > an ADD moment, cuz I don't get it. I'll read the book again, and

> then

> > refer back to your breakdown Alys. I seem to have the meals,

> weights,

> > calorie counting, and everything down pat. Don't know why this is

> > confusing me so much. *************

>

> I use a different machine, or method depending on the day.

>

> But what Bill is saying by his increase at 4, 15 and 19 is the same

> as what he says in the book, for SOME bizarre reason (I haven't

heard

> the tape) he just decided to make it DIFFICULT for us math phobic

> ones.

>

> I had a HECK of a time with the " Levels 1-10 " mentality also.

>

> Okay,,,so here goes

>

> On minute 1, you are at YOUR level 5 (he compares it to walking the

> groceries inside the house),

>

> Minute 2, you up the pace a bit to YOUR level 6 (still comfy, but

> taking a bit more effort),,

> Minute 3, you up the pace to YOUR level 7

> Minute 4 you up the pace to YOUR level 8

> Minute 5 you up the pace to YOUR level 9 (level 9 you should be

> breathing fairly hard and it should be a bit of an effort for you)

>

> Minute 6 You drop BACK down to YOUR level 6

> Minute 7 you go to YOUR level 7

> Minute 8, level 8

> Minute 9 level 9

>

> Minute 10, 11, 12, 13 level 6, 7, 8 9.

>

> Minute 14, 15, 16, 17, 18, 19, 20, YOUR levels 5, 6, 7, 8, 9, then

9

> AGAIN, THEN push it up a notch to a 10!!! By NOW you should be

> DYING,,,(as says) breathing like a freight train, turning

red,

> pouring sweat, hacking up a lung,,,,what we call the " TUZ " (the

throw

> up zone,,hehe) THEN back down to a level 5 until you can breathe

> again, and you can walk across the room without crashing into

things.

>

> At least that's what I got and have been doing for the last year or

> so,,,,

>

> Hope that helps?????

[Guest guest]

Please don't feel like a dunce!!! I have been reading the reply's

with baited breathe.....I couldn't figure it out either!! I am so

glad you asked and kept asking!!! If you are a dunce then I am a

dunce.....thanks again for your diligence...I think I've even got

it!!!

deb

> > > I jump rope, run, or use my stationary bike. I think maybe I'm

> > having

> > > an ADD moment, cuz I don't get it. I'll read the book again,

and

> > then

> > > refer back to your breakdown Alys. I seem to have the meals,

> > weights,

> > > calorie counting, and everything down pat. Don't know why this

is

> > > confusing me so much. *************

> >

> > I use a different machine, or method depending on the day.

> >

> > But what Bill is saying by his increase at 4, 15 and 19 is the

same

> > as what he says in the book, for SOME bizarre reason (I haven't

> heard

> > the tape) he just decided to make it DIFFICULT for us math phobic

> > ones.

> >

> > I had a HECK of a time with the " Levels 1-10 " mentality also.

> >

> > Okay,,,so here goes

> >

> > On minute 1, you are at YOUR level 5 (he compares it to walking

the

> > groceries inside the house),

> >

> > Minute 2, you up the pace a bit to YOUR level 6 (still comfy, but

> > taking a bit more effort),,

> > Minute 3, you up the pace to YOUR level 7

> > Minute 4 you up the pace to YOUR level 8

> > Minute 5 you up the pace to YOUR level 9 (level 9 you should be

> > breathing fairly hard and it should be a bit of an effort for you)

> >

> > Minute 6 You drop BACK down to YOUR level 6

> > Minute 7 you go to YOUR level 7

> > Minute 8, level 8

> > Minute 9 level 9

> >

> > Minute 10, 11, 12, 13 level 6, 7, 8 9.

> >

> > Minute 14, 15, 16, 17, 18, 19, 20, YOUR levels 5, 6, 7, 8, 9,

then

> 9

> > AGAIN, THEN push it up a notch to a 10!!! By NOW you should be

> > DYING,,,(as says) breathing like a freight train, turning

> red,

> > pouring sweat, hacking up a lung,,,,what we call the " TUZ " (the

> throw

> > up zone,,hehe) THEN back down to a level 5 until you can breathe

> > again, and you can walk across the room without crashing into

> things.

> >

> > At least that's what I got and have been doing for the last year

or

> > so,,,,

> >

> > Hope that helps?????

[Guest guest]

> Thank you to everyone who was patient enough to explain this to me.

I

> know it was probably frustrating.

************************************

That's about right!!!!!!!!

And DON'T feel like a dunce,,,,,Bill isn't the best " technical

writer " I had to ask a BILLION questions to clarify stuff he wrote,

when I first started,,,,,THIS was one OF them,,so don't feel bad!!!

[Guest guest]

bflmommie wrote:

> Thank you to everyone who was patient enough to explain this to me. I

> know it was probably frustrating.

>

> I think I have it. Tell me if this sounds right.

>

> Minutes 1-2 warm up.....

>

> Minutes 3-9 I increase intensity each minute by going up one level....

>

> After completing 9th minute I drop back to where I was at level

> 6.....

>

> Repeat the above 3 times......

>

> At the 19th minute(level 9) I push as high as I can go for one minute

> instead of dropping back down to level six.....THAT'S MY HIGH POINT!

>

> As my son would say....is that right....is that right....LOL

>

> God I feel like a dunce

This is exactly right At the very end though you do one minute back at

your starting warm up speed as a cool down

Serenity

[Guest guest]

The only cardio I've ever done was low impact floor aerobics. This is

so different from that. With aerobics it starts slow and continually

increases until the end. Guess I just had to change my thinking a

little. Now that I understand it, I can't believe how confused I was.

LOL

> > Thank you to everyone who was patient enough to explain this to

me.

> I

> > know it was probably frustrating.

> ************************************

>

> That's about right!!!!!!!!

>

> And DON'T feel like a dunce,,,,,Bill isn't the best " technical

> writer " I had to ask a BILLION questions to clarify stuff he wrote,

> when I first started,,,,,THIS was one OF them,,so don't feel bad!!!

[Guest guest]

Thank you Deb, knowing someone else had the same questions makes me

feel a lot better. I thought I was the only one who didn't get it.

I'm glad my question helped others also.

> > > > I jump rope, run, or use my stationary bike. I think maybe

I'm

> > > having

> > > > an ADD moment, cuz I don't get it. I'll read the book again,

> and

> > > then

> > > > refer back to your breakdown Alys. I seem to have the meals,

> > > weights,

> > > > calorie counting, and everything down pat. Don't know why

this

> is

> > > > confusing me so much. *************

> > >

> > > I use a different machine, or method depending on the day.

> > >

> > > But what Bill is saying by his increase at 4, 15 and 19 is the

> same

> > > as what he says in the book, for SOME bizarre reason (I haven't

> > heard

> > > the tape) he just decided to make it DIFFICULT for us math

phobic

> > > ones.

> > >

> > > I had a HECK of a time with the " Levels 1-10 " mentality also.

> > >

> > > Okay,,,so here goes

> > >

> > > On minute 1, you are at YOUR level 5 (he compares it to walking

> the

> > > groceries inside the house),

> > >

> > > Minute 2, you up the pace a bit to YOUR level 6 (still comfy,

but

> > > taking a bit more effort),,

> > > Minute 3, you up the pace to YOUR level 7

> > > Minute 4 you up the pace to YOUR level 8

> > > Minute 5 you up the pace to YOUR level 9 (level 9 you should be

> > > breathing fairly hard and it should be a bit of an effort for

you)

> > >

> > > Minute 6 You drop BACK down to YOUR level 6

> > > Minute 7 you go to YOUR level 7

> > > Minute 8, level 8

> > > Minute 9 level 9

> > >

> > > Minute 10, 11, 12, 13 level 6, 7, 8 9.

> > >

> > > Minute 14, 15, 16, 17, 18, 19, 20, YOUR levels 5, 6, 7, 8, 9,

> then

> > 9

> > > AGAIN, THEN push it up a notch to a 10!!! By NOW you should be

> > > DYING,,,(as says) breathing like a freight train, turning

> > red,

> > > pouring sweat, hacking up a lung,,,,what we call the " TUZ " (the

> > throw

> > > up zone,,hehe) THEN back down to a level 5 until you can

breathe

> > > again, and you can walk across the room without crashing into

> > things.

> > >

> > > At least that's what I got and have been doing for the last

year

> or

> > > so,,,,

> > >

> > > Hope that helps?????

[Guest guest]

bflmommie wrote:

> Whew! Thank you serenity, finally....lol.

Oh crud. I just re-read this post and realized you're really close

Minute 1-2 is warm up

Minutes 3-6 you up the intensity each minute (not 3-9)

Drop back down to where you were at level 6 and repeat for minutes 7-10,

11-14, 15-18

At minute 19 you hit your high point and die

Cool down for the 20th minute.

Serenity!

>

> >

> > > Thank you to everyone who was patient enough to explain this to

> me. I

> > > know it was probably frustrating.

> > >

> > > I think I have it. Tell me if this sounds right.

> > >

> > > Minutes 1-2 warm up.....

> > >

> > > Minutes 3-9 I increase intensity each minute by going up one

> level....

> > >

> > > After completing 9th minute I drop back to where I was at level

> > > 6.....

> > >

> > > Repeat the above 3 times......

> > >

> > > At the 19th minute(level 9) I push as high as I can go for one

> minute

> > > instead of dropping back down to level six.....THAT'S MY HIGH

> POINT!

> > >

> > > As my son would say....is that right....is that right....LOL

> > >

> > > God I feel like a dunce

> >

> > This is exactly right At the very end though you do one minute

> back at

> > your starting warm up speed as a cool down

> > Serenity

[Guest guest]

In the book on page 66 it says up the intensity for levels 7,8, and 9

before decreasing back to 6. So 3-9 seems correct. Anyone else have

input on this?

> > >

> > > > Thank you to everyone who was patient enough to explain this

to

> > me. I

> > > > know it was probably frustrating.

> > > >

> > > > I think I have it. Tell me if this sounds right.

> > > >

> > > > Minutes 1-2 warm up.....

> > > >

> > > > Minutes 3-9 I increase intensity each minute by going up one

> > level....

> > > >

> > > > After completing 9th minute I drop back to where I was at

level

> > > > 6.....

> > > >

> > > > Repeat the above 3 times......

> > > >

> > > > At the 19th minute(level 9) I push as high as I can go for one

> > minute

> > > > instead of dropping back down to level six.....THAT'S MY HIGH

> > POINT!

> > > >

> > > > As my son would say....is that right....is that right....LOL

> > > >

> > > > God I feel like a dunce

> > >

> > > This is exactly right At the very end though you do one

minute

> > back at

> > > your starting warm up speed as a cool down

> > > Serenity

[Guest guest]

Okay, perhaps someone else has explained better, but I'll try again.

No matter what exersise you do, you are trying to cycle through

intensity levels. I think that when Bill said " increase through four

minutes " he was not saying it well.

Lets say that for you, jumping rope at a leasurly pace, slowly enough

that you get that little double hop thing going, is a level 5

intensity. Do that for two minutes to warm up.

Now, for minute three you want to increase the intensity, go faster a

little bit. Do that for a minute. It should feel like you are doing

something, but not much of a strain.

Minute 4, increase the intensity again. Now you really notice you

are doing something.

Minute 5 increase again...now you know you are doing something, and

are kind of thinking you would like to stop.

Minute 6 go even faster...what?...faster?...but I wanted to stop

before!...Okay...faster, but I'm not all that sure I'll be getting

through this minute (inner dialogue supplied for you by Alys)

Minute 6, slow down to what you were doing during minute 3...fairly

leasurly, get your wind back...

Repeat that process four times. After minute 18 though, instead of

going back down to your leasurly pace, you are going to really kick

it up....you are going to wish that your legs would go ahead and fall

off so you have an excuse not to finish that minute! You are going

to plead with yourself...and then, when the clock finally says you

have hit the minute 19 you can slow down, do a cool down until your

heart rate is somewhere around normal. You are through.

Does that help?

Alys

[Guest guest]

> In the book on page 66 it says up the intensity for levels 7,8, and

9

> before decreasing back to 6. So 3-9 seems correct. Anyone else

have

> input on this?--- ****************************************

Hmmmmmmmmmmmmm,,,I haven't read the book for awhile,,,so I could be

totally wrong,,but I thought that on the last interval, he had you

start at level 5 instead of 6 and then go 7, 8, 9, 9 (yes, level 9

twice in a row), 10, 5 for minutes 15-20.

I should go look online to see,,,,BRB,,,heheeeeee.........*(as if YOU

will all notice my absence,,,,lol)

LMAO,,,NOPE,,,I just went to the website and looked at the cardio

workout, no second level 9 on the last interval,,well

WHATDYAKNOW???,,,I've been doing it that way for over a YEAR

now,,,,,SNORT!!!!!!!!!!!!!!!! (ya think I could be ON to something?,

I DID lose 67 pounds in 9 months,,lol).

Anyway,,sorry, I hope I didn't lead anyone astray!!!!!!!!!!!

See BFLMommie? don't feel so bad now!!!,,hehe,,,,,

[Guest guest]

You are almost right.

Minutes 1-2 warmup (intenstity level 5)

Minutes 3-6 up the intensity level each minute (intensity levels 6-

9); repeat until you reach minute 18.

Increase the intensity level at minute 18 to achieve a level 10.

Minute 19-20 is cool down.

Basically, after the warmup, all you are doing is increasing

intensity each minute for 4 minutes, then repeating that until you

get to minute 18 where you shoot for a level 10.

Hope this helps.

Jeri

> > > I jump rope, run, or use my stationary bike. I think maybe I'm

> > having

> > > an ADD moment, cuz I don't get it. I'll read the book again,

and

> > then

> > > refer back to your breakdown Alys. I seem to have the meals,

> > weights,

> > > calorie counting, and everything down pat. Don't know why this

is

> > > confusing me so much. *************

> >

> > I use a different machine, or method depending on the day.

> >

> > But what Bill is saying by his increase at 4, 15 and 19 is the

same

> > as what he says in the book, for SOME bizarre reason (I haven't

> heard

> > the tape) he just decided to make it DIFFICULT for us math phobic

> > ones.

> >

> > I had a HECK of a time with the " Levels 1-10 " mentality also.

> >

> > Okay,,,so here goes

> >

> > On minute 1, you are at YOUR level 5 (he compares it to walking

the

> > groceries inside the house),

> >

> > Minute 2, you up the pace a bit to YOUR level 6 (still comfy, but

> > taking a bit more effort),,

> > Minute 3, you up the pace to YOUR level 7

> > Minute 4 you up the pace to YOUR level 8

> > Minute 5 you up the pace to YOUR level 9 (level 9 you should be

> > breathing fairly hard and it should be a bit of an effort for you)

> >

> > Minute 6 You drop BACK down to YOUR level 6

> > Minute 7 you go to YOUR level 7

> > Minute 8, level 8

> > Minute 9 level 9

> >

> > Minute 10, 11, 12, 13 level 6, 7, 8 9.

> >

> > Minute 14, 15, 16, 17, 18, 19, 20, YOUR levels 5, 6, 7, 8, 9,

then

> 9

> > AGAIN, THEN push it up a notch to a 10!!! By NOW you should be

> > DYING,,,(as says) breathing like a freight train, turning

> red,

> > pouring sweat, hacking up a lung,,,,what we call the " TUZ " (the

> throw

> > up zone,,hehe) THEN back down to a level 5 until you can breathe

> > again, and you can walk across the room without crashing into

> things.

> >

> > At least that's what I got and have been doing for the last year

or

> > so,,,,

> >

> > Hope that helps?????

[Guest guest]

Thank you for clearing that up serenity. Think I'm set now.

> > >

> > > > Thank you to everyone who was patient enough to explain this

to

> > me. I

> > > > know it was probably frustrating.

> > > >

> > > > I think I have it. Tell me if this sounds right.

> > > >

> > > > Minutes 1-2 warm up.....

> > > >

> > > > Minutes 3-9 I increase intensity each minute by going up one

> > level....

> > > >

> > > > After completing 9th minute I drop back to where I was at

level

> > > > 6.....

> > > >

> > > > Repeat the above 3 times......

> > > >

> > > > At the 19th minute(level 9) I push as high as I can go for one

> > minute

> > > > instead of dropping back down to level six.....THAT'S MY HIGH

> > POINT!

> > > >

> > > > As my son would say....is that right....is that right....LOL

> > > >

> > > > God I feel like a dunce

> > >

> > > This is exactly right At the very end though you do one

minute

> > back at

> > > your starting warm up speed as a cool down

> > > Serenity

[Guest guest]

Whew, I was sweating just reading your post Alys, lol, great visual

explanation, Thank you

> Okay, perhaps someone else has explained better, but I'll try again.

>

> No matter what exersise you do, you are trying to cycle through

> intensity levels. I think that when Bill said " increase through

four

> minutes " he was not saying it well.

>

> Lets say that for you, jumping rope at a leasurly pace, slowly

enough

> that you get that little double hop thing going, is a level 5

> intensity. Do that for two minutes to warm up.

>

> Now, for minute three you want to increase the intensity, go faster

a

> little bit. Do that for a minute. It should feel like you are

doing

> something, but not much of a strain.

>

> Minute 4, increase the intensity again. Now you really notice you

> are doing something.

>

> Minute 5 increase again...now you know you are doing something, and

> are kind of thinking you would like to stop.

>

> Minute 6 go even faster...what?...faster?...but I wanted to stop

> before!...Okay...faster, but I'm not all that sure I'll be getting

> through this minute (inner dialogue supplied for you by Alys)

>

> Minute 6, slow down to what you were doing during minute 3...fairly

> leasurly, get your wind back...

>

> Repeat that process four times. After minute 18 though, instead of

> going back down to your leasurly pace, you are going to really kick

> it up....you are going to wish that your legs would go ahead and

fall

> off so you have an excuse not to finish that minute! You are going

> to plead with yourself...and then, when the clock finally says you

> have hit the minute 19 you can slow down, do a cool down until your

> heart rate is somewhere around normal. You are through.

>

> Does that help?

>

> Alys

[Guest guest]

Thanks Jeri, seems like this 20 minutes was a challenge to

understand. lol

> > > > I jump rope, run, or use my stationary bike. I think maybe

I'm

> > > having

> > > > an ADD moment, cuz I don't get it. I'll read the book again,

> and

> > > then

> > > > refer back to your breakdown Alys. I seem to have the meals,

> > > weights,

> > > > calorie counting, and everything down pat. Don't know why

this

> is

> > > > confusing me so much. *************

> > >

> > > I use a different machine, or method depending on the day.

> > >

> > > But what Bill is saying by his increase at 4, 15 and 19 is the

> same

> > > as what he says in the book, for SOME bizarre reason (I haven't

> > heard

> > > the tape) he just decided to make it DIFFICULT for us math

phobic

> > > ones.

> > >

> > > I had a HECK of a time with the " Levels 1-10 " mentality also.

> > >

> > > Okay,,,so here goes

> > >

> > > On minute 1, you are at YOUR level 5 (he compares it to walking

> the

> > > groceries inside the house),

> > >

> > > Minute 2, you up the pace a bit to YOUR level 6 (still comfy,

but

> > > taking a bit more effort),,

> > > Minute 3, you up the pace to YOUR level 7

> > > Minute 4 you up the pace to YOUR level 8

> > > Minute 5 you up the pace to YOUR level 9 (level 9 you should be

> > > breathing fairly hard and it should be a bit of an effort for

you)

> > >

> > > Minute 6 You drop BACK down to YOUR level 6

> > > Minute 7 you go to YOUR level 7

> > > Minute 8, level 8

> > > Minute 9 level 9

> > >

> > > Minute 10, 11, 12, 13 level 6, 7, 8 9.

> > >

> > > Minute 14, 15, 16, 17, 18, 19, 20, YOUR levels 5, 6, 7, 8, 9,

> then

> > 9

> > > AGAIN, THEN push it up a notch to a 10!!! By NOW you should be

> > > DYING,,,(as says) breathing like a freight train, turning

> > red,

> > > pouring sweat, hacking up a lung,,,,what we call the " TUZ " (the

> > throw

> > > up zone,,hehe) THEN back down to a level 5 until you can

breathe

> > > again, and you can walk across the room without crashing into

> > things.

> > >

> > > At least that's what I got and have been doing for the last

year

> or

> > > so,,,,

> > >

> > > Hope that helps?????

[Guest guest]

Huh? Oh boy! (looking cross eyed...stating over and over " I will not

be confused " ) Think I'll go with the understanding I had, and if I

don't see fat loss I'll fine tune things. LOL

> > In the book on page 66 it says up the intensity for levels 7,8,

and

> 9

> > before decreasing back to 6. So 3-9 seems correct. Anyone else

> have

> > input on this?--- ****************************************

>

>

> Hmmmmmmmmmmmmm,,,I haven't read the book for awhile,,,so I could be

> totally wrong,,but I thought that on the last interval, he had you

> start at level 5 instead of 6 and then go 7, 8, 9, 9 (yes, level 9

> twice in a row), 10, 5 for minutes 15-20.

>

> I should go look online to see,,,,BRB,,,heheeeeee.........*(as if

YOU

> will all notice my absence,,,,lol)

>

> LMAO,,,NOPE,,,I just went to the website and looked at the cardio

> workout, no second level 9 on the last interval,,well

> WHATDYAKNOW???,,,I've been doing it that way for over a YEAR

> now,,,,,SNORT!!!!!!!!!!!!!!!! (ya think I could be ON to

something?,

> I DID lose 67 pounds in 9 months,,lol).

>

> Anyway,,sorry, I hope I didn't lead anyone astray!!!!!!!!!!!

>

> See BFLMommie? don't feel so bad now!!!,,hehe,,,,,