[ IPEDaily Progress Report

Date: S"/S799

Aerobic Workout

Planned Start Time: (o-.40

Actual Start Time: 63S"

Planned End Time: 7-00

Actual End Time: ¿>.S"S"

Time to Complete: 20 minutes

Total Time: 2-0 minu-he?

Exercise

S-haHcnary Bike

PLAN

Minute by Minute

Intensity Level

1

5

2

5

3

6

4

7

5

8

6

9

7

6

8

7

9

8

10

9

11

6

12

7

13

8

14

9

15

6

16

7

17

8

18

9

19

10

20

S-f-a-f-icnar/ Bike

ACTUAL

Minute by Minute

Intensity Level

1

5T

2

5"

3

4

7

5

2

6

9

7

8

7

9

2

10

9

11

12

7

13

2

14

9

15

(o

16

7

17

2

18

9

19

9

20

5"

NOTES

Try harder nex-f- -hime!

This aerobic workout is a challenge. And. what I like most is that it is so darn efficient. (1 like efficiency ... a lot.)

Anyway, by the time I finish my 20-minute workout, I'm breathing heavily, my pulse rate is up, and I've worked up quite a sweat. I've also got the oxygen flowing to my brain. It's a great way to start the day.

Where I live, in the foothills of the Rocky Mountains, spring and summer mornings are absolutely glorious. (I don't use that word much either, but that's what they are, downright glorious!)

So I often do my 20-minute aerobic exercise outside during those months. There's something very powerful about being outdoors. In fact, it's downright unnatural for us to spend all our time under man-made light in a house, an office, a mall, or a grocery store. Now, granted, you don't want to spend so much time under the sun that you fry your skin—turning yourself into a human Gucci bag by age 42—but there's no question direct sunlight and fresh air invigorate the body and mind.

The workout is simple: I walk out the front door, click my stopwatch, and walk for two minutes. Then I gradually pick up the pace—walking, then jogging, then jogging faster, then walking again, and so on. I go through all four intensity interval cycles.

Make no mistake, I don't move like Terrell Davis when I "sprint"—my high-intensity run is not a "world-class event." But for me, it's a challenge. And I try to do a little better—to reach a little higher—each time. That's what matters.

I perform the 20-Minute Aerobics Solution three times a week and conduct my intense weight-training workouts three days a week, on alternate days. (See Your 12-Week Training-/or-LIFE Schedule on page 78.) Through this integrated, high-intensity Program, my muscles receive all the "stimulation" they can handle. Doing any more than this would be a step backward, not forward.

After we complete our workouts, we must focus our attention on nutrition.

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