Have you been able to do at least 3 times a week of 20 minutes and feel you are ready to increase it? If not, no worries! It can take 2-6 weeks depending on where you are starting to move on. If you aren't ready, keep going..this is not a competition between others just a challenge for yourself! If you have been doing at least 3 days - 20-30 minutes and feel you are ready to add more then see below: For general fitness - increase your minutes/increase your intensity. Each week continue 3 times a week and add a few minutes to your workout and you can start adding a higher intensity. Add in a quicker pace, intervals of 30 seconds on, 90 seconds off and get your heart rate up. Ideally we want to be at our optimal training heart rate in zone 2. So that means, if you have a heart rate tracker that shows percentages its probably pretty accurate and just go by that. Which would be the range of 77%-95% (of your max.heart rate) If you dont have a tracker but want to find out what your target heart rate range, message me and I can help you. Having said ALL that, A super simple way to determine if you're in zone 2 intensity, so the activity is benefiting you and not overtraining, is by a talk test. You are in zone 2 - if your not sure if you can talk comfortably, you can't say more than a few words without pausing for a breath. Continue to go for a walk on your rest days to just move! Drop me a comment or message me how things are going, how can I help!
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