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Very High VH = Very High paced Follow the sequences below............ Start off with your walking program at a Slow - Medium pace (SLM) for 3 - 4 minutes. Now follow the following sequence: (see the abbreviations above in right column of table) 1 x minute = M 1 x minute = M-H 1 x minute = lovely fatties H 1 x lovely fatties minute lovely fatties = SLM Repeat this sequence 4 -5 times. You can use whatever cardiovascular machine you prefer. For those of you who's fitness is advanced you can perform this program outdoors at a cycle or running track.If you are a beginner to exercising use a cardiovascular machine that is fairly low impact and that doesn't jar your joints, or walk at a park or walkpath increasing the intensity of your steps then lowering it down again. This program is perfect for long term use. As your fitness increases so does your capability to increase your own intensity levels, in other words you are in charge of the intensity according to your own fitness level. Cool down at a Slow - Medium pace (SLM) for 3 - 4 minutes.
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