The mode of cardio is up to you, choose whichever machine you prefer (i.e. treadmill, elliptical, recumbent bike).
**NOTE: it says “Jog” but just ignore that – let’s stick with walking for the first couple of weeks and we can look at progressing as we go.
A lot of our focus at the beginning is about forming a habit of incorporating movement everyday.
| Set | Time | Intensity |
|---|---|---|
| 1 | 5-minutes h:m:s | 3 Out Of 10 RPE |
Pick a speed that is a comfortable pace. Imagine walking with a friend and being able to carry a conversation without feeling strained.
| Set | Time | Intensity |
|---|---|---|
| 1 | 10 minutes h:m:s | 5-6 Out Of 10 RPE |
Pick up the speed compared to your first 5-minute warm-up.
You want to be able to still talk but with a bit of difficulty.
You can increase the speed and/or incline to achieve the perceived exertion of 5 or 6 out of 10.
| Set | Time | Intensity |
|---|---|---|
| 1 | 5 minutes h:m:s | 3 Out Of 10 RPE |
Pick a speed that is a comfortable pace. Imagine walking with a friend and being able to carry a conversation without feeling strained.