Going the extra mile is a catch phrase used in business, but this is the perfect season to literally go the extra mile with your cardio workout as we head towards the holiday season. Going an extra mile will improve your fitness level, increase your endorphins (feel good hormones), make you burn more calories (we are headed into high calorie season) and inevitability cause you to sweat out more toxins, turning you into a lean, clean running machine.

Getting started: Use either the treadmill or elliptical machine. Wear a good pair or running or cross-training shoes and comfortable gym clothes. Be sure to have a towel and water bottle near by.

Week one: Start at a low intensity, and work up to a moderate intensity in 5-7 minutes. Continue at a moderate intensity for 20 minutes. Note your mileage. Do this 3 times this week.

Week two: Start at a low intensity one notch higher than last week, work up to a moderate intensity in 5-7 minutes. Continue at this intensity until you have achieved the same mileage as last week. Drop your intensity down a notch or two and continue for another *quarter mile. Note your new mileage. Do this 3 times that week.



Week three: Start at a low intensity one notch higher than last week, work up to a moderate intensity in 5-7 minutes. At this intensity continue to workout until you have achieved the same mileage as last week. Drop your intensity down a notch or two and continue for an additional quarter mile. Note your new mileage. Do this 3-4 times this week

Week four: Start at a low intensity one notch higher than last week, work up to a moderate intensity in 5-7 minutes. At this intensity continue to workout until you have achieved the same mileage as last week. Drop your intensity down a notch or two and continue for an additional quarter mile. Note your new mileage. Do this 3-4 times this week

Week five: Start at the same low intensity as last week. Work up to a moderate intensity in 5-7 minutes. At this intensity continue to workout until you have achieved the same mileage as last week. Drop your intensity down a notch or two and continue for an additional quarter mile. Congratulations, you have now gone an extra mile! Do this 3-4 times this week.

Week six: Start at the same low intensity intensity as last week, work up to a moderate intensity in 5-7 minutes. Continue at this intensity until you have achieved the same mileage as last week. Do this 3-4 times this week.
Congratulations you have now sustained intensity and distance!

To continue to challenge yourself, time how long it takes you to go your mileage, and try to trim 30 seconds off your time each week.

* Note: most cardio machines are in miles. 1 mile = 1.6 kilometers

Sarah Brown is a very healthy woman. She is not only a fitness instructor at Goodlife where she teaches Body Pump, Body Flow and yoga but she is also a registered holistic nutritionist. If you have a question for Sarah, leave a comment below and she will try and help, but note that not all questions will be answered.