cardio coach/stretching

[Guest guest]

hiya ! today i did my very first cardio coach workout ! volume 2,

which i acquired through a free download on the cardio coach website

(quite some time ago). i feel badly that im just getting around to

doing this workout because it was short, sweet, and fun. i loved it

! it was not as hard as i thought it was going to be.

the workout is, oh, 35-40 mins long i guess. coach sean has you

warmup in zone 1 (55-65% of MHR), then do some steady state in zone 2

(65-75% of MHR), then do intervals of high intensity in zone 3

(75-85% of MHR). there are 4 of these challenges (what sean refers

to as 'hills'), returning to zone 1 in between each challenge.

lastly there is a super challenge which is two zone 4 hills (85-100%

of MHR), followed by a zone 1 cooldown. i had to really keep an eye

on my HRM to ensure that i kept to the middle/upper area of my heart

rate zones. it sure felt great to hit 92% of MHR during the super

challenge i did the workout on the rebounder... love that thing,

i am so glad that i bought it. for zone 1 i marched, did heel digs,

stepped side to side, hamstring curls and bounced with both feet.

for zone 2 i did boxer shuffle, bounced on one foot alternating and

jogged. for zone 3 i did full form jumping jacks and ran with high

knees. for zone 4 i ran faster with even higher knees. next time i

want to try doing some tuck jumps.

after cardio, i did 20 mins of stretching for the core/spine and

lower body with a video called 'keeping fit in your

50's:flexibility'. basic stretches that anyone, of any age, can and

should do. there is also a seated portion which i will do tomorrow.

tomorrow is a cardio day again as i end my recovery week and prepare

for my slim series rotation which will last for the next 1.5 weeks.

i think that i will do CC volume 6 and use the nordic track.

:*carolyn.