30 minutes steady-state cardio activity
Run, row, swim, Versa Climber, elliptical, or ruck. Warm up first to elevate heart rate slightly, get blood flowing, and loosen joints. The intent is to calm the nervous system while training your aerobic capacity. If you have a heart rate monitor, train at or below your Max Aerobic Function (MAF) pace (MAF =180 minus your age). This is called the “Maffetone Method.” Go here to learn more about it: https://philmaffetone.com/180-formula/. If you don’t have a monitor, keep a pace at which you can breathe through your nose, and able to converse without gasping.
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