5.1 Thursday | Gym

36 Minutes Steady State Cardio

Steady state cardio is simply a cardio workout with continuous, steady effort, as opposed to an interval cardio/HIIT where you vary your energy output. A cardiovascular/aerobic activity is one that is sustained for an extended time at a fixed intensity.

Beginner: usually starting at 20 minutes
Intermediate- Advanced: 45-60+ minutes

Here's a good rule of thumb: If you can easily hold a conversation with the person on the treadmill next to you, consider increasing intensity. The key is reaching and maintaining a pace that makes you feel like you’re working at a level of 4-5 on a scale of 1 to 10. 1 is watching Netflix and 10 is “feel-like-death.” This is different for everyone. After four weeks you’ll be able to pick up the pace but still feel like you’re only exerting yourself at the same level.

Now, pick the activity: running, swimming, biking, walking, walking on incline, elliptical or the stair stepper. Outdoor: Hiking, stroller walks, jogging, biking, etc.

Stairmaster option:
Minutes 1-6 hands free (6 minutes)
Minutes 6-7 Side crossover Left (1 minute)
Minutes 7-8 Side crossover Right (1 minute)
Minutes 8-9 Reverse walking (1 minute)
Minutes 9-12 Bear Crawl (Speed these up a little) (3 minutes)
12 Minutes Repeat 3X