4 Weeks to Better Cardio: Taku’s Interval Training
Taku Kato is a Japanese fitness enthusiast and professional trainer. He was born in Tokyo, Japan on October 3rd, 1967. His hobbies include running, cycling and weight lifting.
He started working out at age 12 years old after seeing his father do it. After graduating from high school, he joined a gym where he learned how to use machines and weights. He then went on to work at a local gym until one day he decided to quit his job and pursue his passion full time. He began working out with the intention of losing weight but quickly realized that he wanted more than just that goal. He also wanted to become fit and healthy so he could live a long life. So far, he has lost over 100 pounds and trained himself into being able to run faster than most men his age.
He now runs regularly and competes in marathons, triathlons, and half marathons. He currently holds several world records including the fastest marathon time ever (2 hours, 45 minutes) as well as the longest distance run (10 miles). Taku operates a personal training business that caters to people looking to improve their fitness.
In his spare time, he enjoys taking photos and going on long walks with his wife. He also loves eating, but tries to limit himself to one cheat meal per week.
Taku’s Interval Training Program
Taku’s interval training program is a set of routines that includes various exercises to improve your physical well being. The routines last no longer than 20 minutes and all you need is around 100 square feet of walking space. In addition to burning fat and calories, the routines also strengthen your heart and lungs.
The program was designed for anyone who is in good shape already but wants to take their fitness to the next level. It consists of five simple routines that you use in the order I have provided
Before you start each routine, perform this warm-up to help prevent injury and increase your performance. Start with a brisk 5 minute walk and then do the following:
Arm Circles: Slowly raise your arms out to your side and then all the way forward. Make sure to twist at the waist so that you can feel the stretch in your back muscles.
Back Circles: Keeping your arms at your side, circle them backwards. Then, do the same thing while twisting at the waist again.
Butt Kicks: Bend your knees slightly and start walking while keeping your knees bent the entire time. While you are walking, kick your heels back behind you. As this gets easier, increase your speed until you are jogging in place.
Heel Toes: Keeping your legs straight, quickly point your toes towards the ceiling. Then point your toes towards your head. Do this slowly at first and increase the speed as it gets easier.
After completing these four warm-up exercises, you are ready to begin the program.
I have broken the 5 routines into an A and B group. You will do A routine on one day and B routine on another. For example, you will do routine 1A on Monday and then routine 1B on Thursday.
This will increase your weekly exercise without having to do much more than a few minutes more than you are already doing.
Choose a letter group that you will complete all of the routines in. For example, if you choose A, you will do 1A on Monday and then 1B on Friday of that same week. You will then repeat this schedule the following week.
Also, try to space out your workout. If you do cardio in the morning, then do these routines at night. Otherwise, you’ll be tired and more likely to skip a few days which decreases the effectiveness of this program.
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