Need a good intense workout

[JohnnyP]

I'm going back into the military and need to get in shape. I'm hoping to shed some pounds too (about 20 - 30 lbs). I run Tuesday, Thursday, and Saturday. I'm looking for a decent cardio workout for Monday, Wednesday, and Friday to maintain my maximum heart rate. I would like some ideas since I'm inexperienced.

 

[Steve]

So where are the weights?

 

[maleficent]

i'd suggest readng the stickied threads in this forum

 

[corndogggy]

to maintain my maximum heart rate

Actual max heart rate doesn't fluctuate much with training, but lactate threshold does, which is probably what you are talking about. To train that, once you are in good shape, you gotta look at sprints/intervals. As crazy as it sounds, this trains your muscles to buffer hydrogen ions, which is a byproduct of lactic acid.

 

[JohnnyP]

Actual max heart rate doesn't fluctuate much with training, but lactate threshold does, which is probably what you are talking about. To train that, once you are in good shape, you gotta look at sprints/intervals. As crazy as it sounds, this trains your muscles to buffer hydrogen ions, which is a byproduct of lactic acid.

I'm actually doing intervals with my running. I'm using the Couch-to-5K program. I like it a lot.