Cardiovascular Workout Instructions   In this section, you learn how to be most efficient when you are performing your all important cardio routines! We will go over some of the basic exercises and the best ways to maximize your time spent performing them. The following simple to incorporate information can be utilized during your afternoon and or morning cardio routines. Performing a minimal amount of cardio each and every morning of this program is required. However, if you would like to do more, supplemental workouts may be performed every other day as specified in the following recommended routine. Now, on with our state-of-the-art cardio training method! We will be really quick here so be patient! By utilizing scientific research, we have isolated the two most effective methods of weight reduction with respect to cardiovascular training. These are “moderate intensity endurance training” and also “high intensity interval training”. The specifics of how this was derived and the precise definitions of each are not of the utmost importance to actually incorporate the essential principles. Therefore we will skip the scientific jargon and analytical hoopla and cut to the chase if you will. We will just quickly and efficiently apply this knowledge to your routine You will begin any of your cardio work, no matter what the exercise, at a slow comfortable speed to adequately warm up your muscles. Once you feel warm and the muscles feel good, pick up the pace until you are giving it about fifty percent of your best effort. Continue at this pace for about 1/3rd of your total workout time. This is the “moderate intensity endurance training” portion mentioned earlier. During the second phase of your workout you will incorporate the “high intensity interval training” that we previously discussed. Here you will increase the intensity level way up! Your intensity will be from seventy to one hundred percent of your maximum effort. You will do this until you feel as if you cannot continue and then drop the intensity back down to fifty percent. Then as soon as you catch your breath again, you will up the intensity back up to seventy to one hundred percent of your maximum effort, and then back down when it is too stressful. This will be repeated until you are 2/3rds done with the workout. For the final 1/3rd phase of the workout you will maintain approximately fifty percent of your maximum effort. This is a shift back to a moderate intensity endurance phase which will help you cool down while still burning calories at an accelerated rate. This simple little process has been shown to help you burn more calories and help increase your metabolic rate. To get an idea of how well this system works, lets give you an analogy… Have you ever seen an Olympic Sprinter with one ounce of body fat? I didn’t think so. They are usually very lean and muscular… Similar to the way you might want to look. Now, after going over that example, you might have an idea of how effective these “sprint-like” intensity spikes will help enhance your metabolic rate!   Below is a graph that demonstrates these pre-planned intensity level spikes, within a hypothetical 15 minute routine, as performed throughout your cardio workout: Table 2a   39 Copyright ©2006 Fizogen Precision Technologies, Inc. All Rights Reserved.