The GYM was open… WooOOooOOoo!!

Finally the gym was open this morning even though I was the only one in there which was a little bit eerie. I still managed to nearly cough up a lung on the exercise bike using the intensity index and the high point rule.

So just on the off chance that you have no idea what I’m talking about let me explain.
The intensity index is basically a self-regulating measure of the focused energy you are using. So for example on the low end at level 1 you’ve got the intensity of sitting on the sofa watching TV. Level 2 would be standing; level 3 might be walking; level 4 might walking fast; level 5 might be a brisk jog; and so on, up to level 10 which is an all out 100% focused effort. This is only a 20 minutes cardio workout but due to the change in intensity levels it works you really hard.

So today I used the exercise bike as my cardio tool of choice. So I started warming up for 2 minutes at an intensity level of 5 to get my muscles warm and the heart ready. Then I gradually moved from a level 5 to a level 6 intensity by the time I got to 3 minutes. So that every minute I would increase my intensity level up by 1 until I reach level 9. Then drop down to level 6 again and then start building up the intensity level again up to level 9. This happens 4 times in total but on the last level 9 I would hit my high point when I give it everything I have at level 10, which I would hold for 1 minute before cooling down at level 5. Just reading the above explanation back to myself it sounds a little confusing so the diagram below should make a bit more sense.


Interval training is based on your own levels of fitness and mine will improve over time. So I’ll be doing these cardio exercises 3 times a week.
Well seen as my first week of the BFL program has been massively disrupted the reset of this week will be warm up sessions so I can get used to the program. Sooooo I’m starting it officially on Monday… no excuses and hopefully no more snow.