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Intermediate Level Fat Burning

Fat burning workouts are not designed for beginners. It is recommended that you be in cardiovascular training, such as the weight loss workouts, for four to eight weeks before attempting this workout. It is this previous training experience that will prepare you to work at a higher intensity level, without fatigue. During the fat burning workout, intervals will be shorter, with higher peaks of intensity, because your heart has been strengthened through prior training.

People at an intermediate fitness level burn fat at the 65% to 75% range of their target heart rate, whereas people at a beginning fitness level burn fat at lower intensity levels. To ensure your workout provides maximum fat and calorie burns for energy, there will be short recovery and rest periods to lower your heart rate, guaranteeing enough oxygen is supplied to your body to complete your workout. This keeps you in the aerobic and fat burning zone.

The Precor C764 Climber decreases unwanted movement, while giving your body the same experience as hiking. Its low impact design prevents joint fatigue, promoting a more thorough workout, which will allow you to accomplish new fitness goals. Due to the strenuous level of intensity, it is vital that you meet the prerequisites to this workout.

Workout Details:

Precor Machine: C764 Climber
Time: 30-minute workout
Program: Manual or Interval Program
Intensity Level: 55% to 85% Intensity or Target Heart Rate
Resistance Work level (1-10): 5-8
High Intervals: 2 minutes
Low Intervals: 4 minutes

Before You Begin:

• Warm-up and stretch your lower body 5 minutes before working out.
• You should be well hydrated. Drink at least 1 cup of water 1 to 2 hours before exercising.
• You should eat within the 6 hours prior to your workout - a meal consisting of 1 protein serving and 2 carbohydrate servings.
• Fitness Level requirement:
  Annual physical check-up clearing you to exercise with target heart rate modifications as needed.
• Calculate your target heart rate.Your target range should be in between the following low and high range numbers:
  Low Range: 220 - age = ___ x 55% (the intensity level) = ___ beats per minute
  High Range: 220 - age = ___ x 65% (the intensity level) = ___ beats per minute

0 minutes: Increase resistance level to 7. Your pace should be intense. Keep hands placed on the bar, making sure not to hyperextend the elbow. You will also monitor perceived exertion (listen to your body). If at any point you begin to feel exhaustion more than 30 seconds prior to the end of an interval, decrease intensity and resistance levels accordingly.

2 minutes: Slow your pace. Decrease resistance level to 1. Maintain a slow, steady pace. Focus on total body form: do not slouch or lean over the Climber. Maintaining good posture will allow the hamstring and gluteal muscles to perform the work.

6 minutes: Increase resistance level to 7. Use shorter steps and stay on the balls of your feet. Breathe from the diaphragm-in through the nose and out through the mouth to conserve energy.

8 minutes: Slow your pace. Decrease resistance to level 1. Focus on a slow, steady pace. Allow your hands to rest comfortably on the rails. Allow your body to relax as your heart rate recovers. Remember to drink fluids throughout your workout.

12 minutes: Increase resistance level to 7. Take long strides and allow the major muscle groups to do most of the work. Longer strides will require greater strength in your legs. If you begin to feel fatigue, shorten your steps.

14 minutes: Slow your pace. Decrease resistance level to 1. Allow your breathing to slow. Drink some fluids and focus on your heart rate recovering.

18 minutes: Increase resistance level to 7 or 8. As you hold your hand position, maintain an upright posture. If at any point your body feels over-exerted to the extent that you feel out of breath, or you find it difficult to talk, slow your pace by 1 or 2 work levels.

20 minutes: Slow your pace. Decrease resistance level to 1. Maintain a slow, steady, rhythmic pace. Focus on total body form as you move.

24 minutes: Increase work resistance to 7. Focus your work on the balls of your feet. Keep hands on the upper level of the bar. This interval focuses the work on your calves. Remember to breath in through your nose and out through your mouth.

26 minutes: Decrease resistance level to 1. Maintain a slow, steady, rhythmic pace. Focus on total body form and breathing.

28 minutes: Remember to drink fluids. As you step, allow your handgrip to change positions. Avoid draping or leaning on or over the Climber. Cool down.