W2/D2 Moderate Intensity Cardio

1) Start by walking at a gentle pace of 2.5 mph until you reach 6 min 2) Increase speed by 0.2 every 2 min until you reach 3.5 mph 3) Increase speed by 0.1 every 2 min until you reach 4.0 mph 4) Walk at 4.0 mph for 5 min 5) Walk at 3.9 mph for 3 min 6) Walk at 3.8 mph for 3 min 7) Cool down at a comfortable speed for 3-5 min Keep the intensity MODERATE and adjust for yourself as needed Check that you cardio is "moderately" intense for you using one of these methods: 1) Heart rate is between 50 and 70% of your max heart rate To calculate this: 50% = [(220-age) x 0.50] 70% = [(220-age) × 0.70] Then, you can watch the HR on your strap or watch and make sure you're in this range 2) Talking Intensity should be low enough that you are able to hold a conversation If you can sing away or chatter, you're not pushing yourself hard enough