"Bride-to-Be" Part 7 Slow and Steady for the Best-Bridal Betty!

Fanatical Fat-Burner and Stress Buster for the "Bride-to-Be" Part 7 Slow and Steady for the Best-Bridal Betty!

How to gauge your exercise intensity and use the intensity Rating scale with the F.E.E. Combined-Sensation-Effort Fat-Oxidizer-Interval(Circuit Training) Slow-Steady-burning system

If there is one thing I know about a Bride-to-Be she is in a hurry with lots to do and little time to waste so every second counts so I will get straight to the point. This Combined-Sensation-Effort system will get you in and out of the gym, park, or at-home gym in 60-80 minutes or less, and will educate you in both of the areas of intensity rating and how to use the intensity rating scale.The idea is to get you how to gauge your exercise intensity.

> How to gauge your exercise intensity

Go the distance doing the activity you like-biking,running,walking-at a light to moderate pace.
Duration: 60-80 minutes
Intensity: Light to moderate (about 3 intensity rating)
Why it works: Researchers at the laboratory of Nutrition and Exercise Physiology at Nakamura Gakuen University (Fukuoka, Japan) examined the EPOC effects after moderate exercise. Subjects performed 30 or 60 minutes on separate days of 60% VO2 max (maximal oxygen consumption), which equates to about 70%-75% MHR. Results indicated that longer -duration exercise results in a greater and longer EPOC. More Specifically, EPOC lasted for 116 minutes after the 60-minute bout compared to 46 minutes for the 30-minute workout.
In a separate study, University of Victoria (Canada) researchers found similar results and concluded that increasing work time elevates energy cost during and after exercise.

> How to use the intensity Rating Scale

Perception of exertion should reflect how heavy and strenuous the exercise feels, combining all sensations of physical stress, effort and fatigue. Use the scale below as your guide.
Choose the number that best describes your level of exertion, as it will give you a good idea of the intensity level of your activity, and you can use this data to speed up or slow down your movements to reach your desired range. Most important, concentrate on how you feel instead of what the actual workout load is. If you get hung up on numbers, time, weight or your treadmill neighbor, you won't be able to get an honest assessment.


I have provided a sample Intensity rating Description Guide

Intensity Rating/Description

0/Complete Rest
1/Very Weak
2/Weak
3/Moderate
4/Somewhat hard
5-6/Hard
7-9/Very Hard
10/Extremely hard (almost maximal)
10+/Exhaustion

Here is your 59-79 Minute or less Workout number 6 of the F.E.E. calorie-ticker-kicker system (Circuit Training) and Fat-Oxidizer-burning method

To keep this simple we will call this the Fat- Breakdown-Oxidizer training which is what all Brides-to-Be want so do the following and to attain the lastinf effects of a lean, tight -toned-total body, you must push yourself to make your metabolism, and cardiovascular fitness stronger. Including this fitness landscape, increasing your fat loss abilities and a structured nutrition plan will make you the star of your Special Day!

Throughout this workout, remember to keep up your crunching, and cardio bunching, and keep up the pace so that your PE stays between 6 and 8; rest a few seconds between exercises and combinations if necessary by marching in place, but don't stop moving.

Quick Tip

Challenge yourself but also enjoy the slow-steady-intensity and get going Bride-to-Be!

Think: biking 20 minutes, running 20 minutes, walking 20 minutes, hiking 20 minutes at a slow and steady pace with the same result. Input and output do matter beautiful Bride-to Be so lets get you ready!

Duration: 60-80 minutes
Intensity: High (7-9 intensity rating)
Why it works: When researchers at Flinders University of South Australia (Adelaide) compared continuous running for 30 minutes at 70% VO2 max (about 80% MHR) and interval running of 20 one-minute intervals at 105% VO2 max (100%-plus MHR) with two-minute rest periods, the latter was the excess post exercise oxygen consumption (EPOC). EPOC represents the energy required to recover from exercise. The slow and steady interval training had double the EPOC levels as its continuous-exercise counterpart. In another study, Norwegian scientists found that slow and steady doesn't mean not intense training of three two-minute bouts of exercise followed by three-minute rest periods produced EPOC for up to four hours.


> I hope this helps you get going and your big day a great success! Enjoy number Seven of Your Slow-Steady-Oxidizer Interval training Bride-to-Be this Slow-burn-turner will win big points for Your special day along with your metabolism and cardiovascular tools for Your future health, fitness, and nutrition!


Have a healthy and happy day!

By, Natalie Pyles

Author, NSA speaker, Health, Fitness, and Nutrition Expert, Wellness and Lifestyle Coach, and creator of the Workout-Bridal-Walk System for Brides-to-Be, and the F.E.E. Fat-Oxidizer-Breakdown,Interval training (Circuit Training) calorie-burn-turner system

P.S. Check out Natalie's Bridal testimonials at...http://www.myfitnesselements.com/bridal_fitness_programs.htm