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After your base is developed, fit everything in something called high intensity interval courses. This would be a series of 30, 60 or 90 second sprint bursts as well as a walking or http://us.speakloud.net/index.php?action=profile;u=3879 jogging at a recovery rate until your heart rate gets down again to about 120 beats per modest. This seems to be for your most efficient way and the fastest way for many people.
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