Once your monthly average is determined, it is applied to this formula to determine your primary insurance amount: 1  90% of the first $885. 2  32% of the amount above $885, but less than or equal to $5,336. 3  15% of the amount over $5,336.
Speed endurance training is similar to speed or sprint training, however there are two important distinctions: 1  Repetitions should last from 30 seconds up to 2-3 minutes as opposed to 5-10 seconds for speed drills.  Rest intervals between repetitions is reduced to prevent complete recovery.
Add time each week to work your way up to 30 to 45 minutes of continuous exercise. As you get stronger, try interval training once a week to help boost endurance and burn more calories. Work your way up to 5 to 6 days of cardio and try to vary what you do and how hard you work.