Treadmill Interval Workout
One of the most common pieces of equipment you'll find in any gym is the good 'ol fashioned treadmill. Unfortunately, most people's workouts are just as ol' fashioned as the machine, so it's time you stepped into the 21st century with a much more effective treadmill interval workout.
Depending on your fitness level, you may or may not have noticed that you can adjust the incline of many treadmills, in addition to the speed. You can always use a combination of the two to find just the right balance, but a good rule of thumb is, "You shouldn't be able to flip through any magazine and have a mid-morning conference call if you really want to get any benefit from your workout."
This type of workout is especially useful during cold or rainy days when interval training outside may not be possible.
Treadmill Interval Workout
STEP ONE: Warm up at 3 mph for at least 5 minutes at 1% incline
STEP TWO: Then walk/jog for 5 minutes at 3.5 – 4.5 mph at 1% incline
STEP THREE: Increase the incline to 2% for 1 minute
STEP FOUR: Slow down and power walk for 3 minutes
STEP FIVE: Increase the speed to 5.0-5.5 mph and run for about 1 minute.
STEP SIX: Follow this with a slow jog for 2 minutes at incline 0% at speed of 4.0-5.0 mph
STEP SEVEN: Increase the incline to 2% and speed to 5.0-5.5 mph and run for 2 minute
STEP EIGHT: Reduce the speed to comfortable pace and catch your breath for 1 minute
STEP NINE: Increase the speed to 5mph and run for 5 minutes, if 5mph is not comfortable speed for you that you can’t keep up with then reduce it to a speed that is right for you.
STEP TEN: Cool down decrease the speed to walking pace for 5 minute.
The entire workout will only take 30 minutes, and remember: You can increase or decrease the difficulty and intensity by tweaking the incline and speed settings, depending on your goals and current level.
Do you have another treadmill interval workout you'd like to share with the group?
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