If you are like most of us, you hit the ground running January 1st with New Years Resolution to finally lose that weight and get healthier, vowing that THIS TIME, things will be different. Its now late February....how are you doing on that? As statistics point out, almost 70% of us will find our goals slipping away slowly as life gets in the way and your motivation slowly declines. But that doesn't mean you have failed! There is still plenty of time to put your plans into place....and here is one of Melanie's ways to do it - high intensity interval training for weight/fat loss - the 15 minute fat blast using stairs! I have an amazing staircase at my house oustide...41 steps total going straight up! My very own homemade stairmaster....in the spring, summer and fall i have my clients cranking up and down on them, really blasting calories, toning their bodies and losing stubborn body fat...here is one of my favorite 15 minute blasts! High intensity cardio interval training...one of my specialties. Enjoy!
15 minute Fat blast!!! Find a set of stairs in a nearby stadium (when spring actually gets here in the northeast!) high school, or even in your apartment or office building and get your burn on!!!
For each increment, do as many flights as you can of the directed activity & rest the remainder of the time. Jog or walk back down the stairs after each completed flight up
Use the RATE OF PERCEIVED EXERTION CHART (RPE) (those of my clients, you know how to use this)
RPE 1 - no activity - feels like no effort at all
RPE 2-3 light activity - breathing is easy
RPE 4-6 moderate activity - can still carry on a conversation
RPE 7-8 Hard activity - out of breath,can speak a sentence or two
RPE 9 Very hard activity - can speak only one word at a time
RPE 10 very very hard activity - completely out of breath, unable to talk
Fat Blast!!!
Time 0:00 - 2:00 Walk up the stairs one at a time (5-6 RPE)
2:00 -4:00 Walk up the stairs two at a time (RPE 6-7)
4:00 -6:00 Jog up the stairs one at a time, moving your feet and arms quickly (RPE 6-7)
6:00 -8:00 Run up the stairs two at a time, pushing off strongly from your rear foot (RPE 7-8)
8:00 -10:00 "Skate up the stairs one at a time, leaping from side to side as you ascend as if skating (RPE 8-9)
10:00-12:00 Run up the stairs two at a time (RPE 7-8)
12:00-14:00 Jog up the stairs one at a time (RPE 6-7)
14:00-15:00 Walk up the stairs one at a time (RPE 5-6)
15 minute Fat blast!!! Find a set of stairs in a nearby stadium (when spring actually gets here in the northeast!) high school, or even in your apartment or office building and get your burn on!!!
For each increment, do as many flights as you can of the directed activity & rest the remainder of the time. Jog or walk back down the stairs after each completed flight up
Use the RATE OF PERCEIVED EXERTION CHART (RPE) (those of my clients, you know how to use this)
RPE 1 - no activity - feels like no effort at all
RPE 2-3 light activity - breathing is easy
RPE 4-6 moderate activity - can still carry on a conversation
RPE 7-8 Hard activity - out of breath,can speak a sentence or two
RPE 9 Very hard activity - can speak only one word at a time
RPE 10 very very hard activity - completely out of breath, unable to talk
Fat Blast!!!
Time 0:00 - 2:00 Walk up the stairs one at a time (5-6 RPE)
2:00 -4:00 Walk up the stairs two at a time (RPE 6-7)
4:00 -6:00 Jog up the stairs one at a time, moving your feet and arms quickly (RPE 6-7)
6:00 -8:00 Run up the stairs two at a time, pushing off strongly from your rear foot (RPE 7-8)
8:00 -10:00 "Skate up the stairs one at a time, leaping from side to side as you ascend as if skating (RPE 8-9)
10:00-12:00 Run up the stairs two at a time (RPE 7-8)
12:00-14:00 Jog up the stairs one at a time (RPE 6-7)
14:00-15:00 Walk up the stairs one at a time (RPE 5-6)
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