One workout option
Do this after warming up:
1. Indoor rower, six minutes. This has always been the first choice when I assign a cardio workout. Legs, back, arms, core — they’re all involved.
I recommend that you set the resistance between four and six since that is as close to being on water as you can get. If you haven’t had instruction on the proper technique, get some. This is one exercise for which proper technique is critical for a productive session.
Target 24 to 26 strokes per minute (upper right of the window shows S/M).
Put maximum effort into the pull. The return time should be almost twice as long as the pull so the body can rest.
You can set six minutes on the timer so it will count down (again, get someone to show you if you need to).
2. Elliptical, six minutes. With numerous elliptical brands in military fitness centers, here are some basics:
My usual level is four or five — just enough to add some resistance but not enough to prevent a sustained high effort.
Revolutions-per-mile target should be 65-plus. Most of my clients do 70-75.
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