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Twenty Eight Minutes to a Younger Heart

Younger Heart in Twenty Eight…Let’s Go

Twenty eight minutes seems like a reasonable amount of time to add a little youth to your heart, doesn’t it?

If you want to add a little extra on a high intensity interval day, try this program out. It is pretty intense and you will need 28 minutes plus warm up and cool down time.

It is a simple 4×4 interval like the Norwegian cross-country ski team uses (the one that won all those gold medals during the Winter Olympics). You may have heard about it or done it before if you are involved in training for running, cycling, or swimming.

If you want you can watch this video to learn more. Enjoy the Norwegian accent!

What Does it Do For Your Heart

A study published in January showed that middle aged adults who participated in a two year exercise training, including the 4×4 interval training program, improved their “maximal oxygen uptake and decreased cardiac stiffness”.

As part of Virtual Personal Training (VPT) programming each week you are given two interval days and one active recovery or longer endurance day.

You should be more than ready to take on this program. We have already included “Fartlek” (speed play) 30/20/10 intervals. Those are something I personally find real user friendly.

Improving Race Time

Oxygen uptake and a better functioning heart may help improve your race times, if that is important to you.

That is one reason we included the interval days in the first place.

We knew that you may want to be ready to take on other challenges. Doing so with a body that process oxygen well will make it easier.

Easier in the sense that you will not be distracted by your body saying “no we are done here”. You may still have two left feet at first, but that learning curve is faster won.

We already have an interval program set for you today, but if you have the time, try the 4×4 program during your training session.

You know… For fun!!


Exercises Disclaimer:

The exercises provided by Wicked Strong Chicks, LLC (and bitbetter.coach/bitbettercoaching.com) are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury.

The risks include, but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions.

The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. Wicked Strong Chicks, LLC (and bitbetter.coach/bitbettercoaching.com) disclaims any liability from and in connection with this program.

As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

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