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Here is a simple workout to do on off days

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Hello Next Levelers, 

Today's article is about simple and effective exercises that you can do to keep yourself active when not at the gym, on the road or at the gym ( not Next Level ! ) and your not sure what to do. The New York Times has put together a series of exercises that some of you have done at your 1-1 and small group training sessions. 

The key to these exercises is to keep moving by sticking with the active phase of your training ( 30 sec per ) and staying with your rest ( 10 sec between exercises ). Doing so helps you to maintain two things:

  1. you develop an anaerobic training ( short bursts of rapid activity )
  2. and also an Aerobic training ( over the time the summation of anaerobic leads to an aerobic effect )


  • Anaerobic is cardio activity 30 sec - 2:00 min
  • Aerobic is cardio activity 2:00 min or longer

You can alter the program by changing some of the parameters. for example. If you do 3 sets. you can do the 1st one for 30 sec, the second set for 35 sec and the third set for 40 sec. Or you can do all sets at 30 sec, 35 sec or 40 sec respectively. It is important to note that if you increase the length of each exercise you correspondingly have to increase the rest intervals. Using the example listed, if you perform 3 sets of 30, 35 ,40 sec sets. Then the rest interval would be 10 sec, 15 sec 20 sec to accommodate the increase in intensity.

It's never easy doing a timed workout. But, if you do you can only see increased gains in your fitness levels! Here is the article:


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Next Level Fitness is a small private fitness facility in Oakland, CA. It is located in the GrandLake area of Oakland. Next Level Fitness provides chiropractic, personal training and small group training services to these areas of Oakland 94610, 94611, 94602. We cater to " Every-Body " but specialize in fitness services for adults 30 (+). Please join our fitness family!

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