Welcome to The Times in Plain English   Click to listen highlighted text! Welcome to The Times in Plain English

Now, a Four Minute and One Minute Exercise Program

November 18, 2016
Plain English Version

You have seen the ten-minute and seven-minute high intensity interval training programs, H.I.I.T. The last chapter includes the four-minute and one-minute programs.

4-minute-workout-cover-blog480For the four-minute program: 1. Warm up briefly. 2. Run, swim or bike intensely for four minutes. 3. Stop. Catch your breath. Repeat this program three times a week.

 

The one-minute program (also called 10-20-30) training. 1. Run, bike or swim lightly for 30 seconds. 2. Run at a moderate rate for 20 seconds. 3. Run at top speed for 10 seconds.

Repeat the sequence 5 times. Rest for two minutes. Repeat the sequence 5 times again. The routine takes 12 minutes to complete.

The next day, try a lighter exercise. Then do the 10-20-30 again.

10-20-30-cover-blog480

 

There you have it. These are workouts you can do when and where you want to.

The year 2016 was trying. Get yourself into good health for the challenges of the year ahead.

Print Friendly

Features

Your Child’s Blood Pressure Matters

Most kids do not have their blood pressure taken when they go to the doctor. Many of them will have...

Migraine Headaches: Go Away!

Many suffer from migraine headaches. One wrote:

If you’ve never had a migraine, I have two things...

Next Global Challenges: Heart Diseases and Epidemics

Big money may be able to make big things happen. The Bloomberg, Gates and Zuckerberg foundations are getting together. They...

Do Not Argue. Get Some Sleep.

There is an old song that goes:

“Lucky, lucky, lucky me, I’m a lucky son of a...

Archives

Dictionary
  • dictionary
  • English Dictionary

Double click on any word on the page or type a word:

Powered by dictionarist.com
Click to listen highlighted text!