4.30 Thursday | Gym

You’ve done it. Here we are at our longest cardio day yet! Make it happen, find joy in the challenge or slowing down. Remember, LISS is steady and continuous effort at a fixed intensity.

45 Minutes LISS

LISS CARDIO

45 minutes

Feel free to do any form of Steady State Cardio you’d like here. Light jog, Biking, walking, incline walking, stairmaster or a mix of all of them.

The How: Focus on keeping a steady and continuous effort at a fixed intensity. Key word FIXED! Find that speed you can maintain. Enjoy a show, a podcast or maybe a chat with a girlfriend.

The Why:
1) LISS is shown to directly use a greater percentage of calories from fat rather than glycogen.

2) Provides active recovery to help recovery from resistance training

3) Less taxing on the CNS and muscular system

4) Easier on joints, ligaments and tendons

Cooldown

STANDING QUAD STRETCH

60 seconds

STANDING CROSS HAMSTRING STRETCH

60 seconds Alt legs

ALT RUNNERS LUNGE

60 seconds alt legs

FIGURE 4 LEG STRETCH