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STEP 1 - Know your Oxygen Line

STEP 2 - Choose the best Cardio Movements and use proper Technique
STEP 3 - Optimize your Strength Training

Your oxygen line is an imaginary line that, when crossed, takes you into high-intensity cardio
or back into fat-burning cardio.

This line is established once you become familiar with both your fat-burning and high-intensity
heart rates and allows you to always be clear on which type of cardio (fat-burning or high inten-
EXERCISE PLAN sity) and what type of muscle (red or white) you are working. This knowledge will enable you to
perform your cardio smarter than before.

Maximizing your Cardio:

Fat Burning Cardio OXYGEN High Intensity Cardio
LINE
Aerobic Anaerobic
OXYGEN IS CONSISTENT OXYGEN IS INCONSISTENT
HEART HEART
RATE RATE
(in Beats/Min) (in Beats/Min)
100 110 120 130 140 150 160 170 180

Muscle Fiber Recruited Muscle Fiber Recruited
Red Muscle White Muscle
Optimal Heart Rate Optimal Heart Rate
Depending on current condition Intense bursts of speed for 1 minute
level, typically between 130-145 BPM. at a high Heart Rate (160-175 BPM),
The key is to not cross over your cardio followed by 1-2 minute(s) of recovery
line into High Intensity Cardio bringing your Heart Rate to 120-130
BPM, then repeat.
Duration Duration
Minimum 30 Minutes. Maximum 35 Minutes.
Longer Duration = More Fat Burning Too long of a duration will cause
your body to burn muscle

Times Per Week Times Per Week
3-5 Days Per Week 1-3 Days Per Week
Amount of days depends on Goal Type Amount of days depends on Goal Type
5 days = More Fat Burning 3 days = More Fat Burning

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