The body code : a personalized wellness and weight loss plan developed at the world famous Green Valley spa by Cooper Jay;Lance Kathryn & Lance Kathryn

Author:Cooper, Jay;Lance, Kathryn & Lance, Kathryn
Language: eng
Format: epub
Tags: Weight loss, Reducing diets, Reducing exercises, Nutrition
Publisher: New York : Pocket Books
Published: 2001-08-05T16:00:00+00:00

use toe clips and sit straight up. The most important thing is to do something you like, something that you'll continue to do regularly that takes you to the flow zone.

When you can comfortably do two sessions per week of twenty minutes at your target heart rate, you are ready to move on to level two.

Level Two

Amount of Body Motion

Two to three sessions of zone-time body motion of fifteen to twenty-five minutes each, at your target heart rate.

Again, I recommend walking or some other activity with a social component if possible.

Speed Bursts

After you hav^e been at this level for a week or two, it's time to add speed bursts to hasten weight loss and increase your fitness level. During one of your regular two to three zone-time body motion sessions, throw in one thirty-second burst of maximum-intensity effort. These sessions, combined with endurance sessions, which you will begin at level three, will get you lean sooner than any other training principle.

When you can do the maximum amount of body motion suggested for this level—three sessions of twenty-five minutes each, with one thirty-second interval of maximum-intensity effort during one of the sessions— move on to level three.

Level Three

Amount of Body Motion

Twenty-five to thirty-three minutes of zone-time activity, three to four times a week.

If you've reached level three, congratulations! You've done well, and you're much closer to your ultimate goal.

Speed Bursts

Add two more thirty-second bursts of maximum-intensity effort to one of your regular workouts, for a total of three bursts. Space the bursts five minutes apart, allowing your heart rate to decrease back down to your target heart zone before beginning the next burst.

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