Beach Body Fitness

The beach body fitness series will focus on toning, slimming, and cardio exercises.

A few terms you will need to familiarize yourself with are LSD or Long Slow Distance, Intervals, High Cardio and Target Heart Rate.

LSD or Long Slow Distance refers to a one hour walk in your fat burning zone (low cardio) moving up hill to tone the thighs and buttocks.

Intervals refers to 40 minutes of cardio exercise where you’re moving your heart rate up and down continually, starting in your fat burning range and working your way up. Using the treadmill as an example: start out with a walk (level 2.5 – 3.5), walk for one minute then increase to a run for one minute to bring your heart rate up into the working cardio range. In summary this is a one minute walk, one minute run, alternating for a total of 40 minutes.

High Cardio refers to a run or high cardio activity for a total of 30 minutes.

Target Heart Rate Zones can be established by looking at the charts on most cardio equipment. If you are an outdoor exerciser or you exercise from home, here is a simple all be it approximate way to calculate your target heart rate zones:

220 – Age = Maximum Heart Rate (MHR)

MHR x 55% = low end of fat burning zone

MHR x 65% = high end of fat burning zone

MHR x 70% = low end of working cardio zone

MHR x 85% = high end of working cardio zone


Day 1: Long Slow Distance – 1 hour, uphill either outside or on a treadmill (5.0 incline or higher), walking speed

Day 2: Blast the Fat Routine Click here for Blast the Fat exercise details

Day 3: Intervals – 40 minutes. This can be performed on any piece of cardio equipment, but the treadmill is your best option

Day 4: Long Slow Distance – 1 hour, uphill – on a treadmill set the incline to 5.0 or more and reduce your speed to stay in your fat burning zone

Day 5: Blast the Fat Routine

Day 6: High Cardio – 30 minutes


That’s all there is to it! Repeat for 4 - 6 weeks and see your beach body fitness take shape.

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The contents of this site are the opinions of Michele Tse unless otherwise noted. The information on this site is intended for general informational and educational purposes only and is not a substitute for professional medical or nutritional advice or treatment. Please consult your health care practitioner before beginning any fitness program.

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