Can’t get outside for your workout? Hop on a treadmill. It’s an all-weather option, and because you can quickly adjust the machine’s speed and incline, it allows you to effortlessly take your walking to the next level.
[post_ads]“Walking on an incline increases intensity, burns more calories, and tones your buttocks and hamstrings,” says Shirley Archer, author of The Walking Deck: 50 Ways to Walk Yourself Healthy (Chronicle Books). Plus, a treadmill is easier on your knees and feet than concrete or asphalt.
The key to getting the most out of a treadmill workout is interval training: alternate stepping at a comfortable pace for a few minutes with cranking up the speed and/or increasing the incline for a minute or two. Print and save this routine.
[post_ads]“Walking on an incline increases intensity, burns more calories, and tones your buttocks and hamstrings,” says Shirley Archer, author of The Walking Deck: 50 Ways to Walk Yourself Healthy (Chronicle Books). Plus, a treadmill is easier on your knees and feet than concrete or asphalt.
The key to getting the most out of a treadmill workout is interval training: alternate stepping at a comfortable pace for a few minutes with cranking up the speed and/or increasing the incline for a minute or two. Print and save this routine.
The Routine
Set the treadmill at a 1 percent incline to begin.
0:00-5:00: 5-Minute Warm-Up
- Beginners: Start walking at 2 mph
- Intermediate: Start walking at 2.5 mph
5:00-10:00: 5 Minutes of Intensity
- Beginners: Increase speed to 3 mph
- Intermediate: Increase speed to 4 mph
10:00-11:00: 1 Minute of Work
- Beginners: Increase speed to 3.5 mph
- Intermediate: Increase incline to 4 percent
11:00-14:00: 3 Minutes of Recovery
- Beginners: Reduce speed to 3 mph
- Intermediate: Maintain speed; decrease incline to 1 percent
14:00-15:00: 1 minute of work
- Beginners: Increase speed to 4 mph
- Intermediate: Increase speed to 4.5 mph; take incline to 5 percent
15:00-18:00: 3 Minutes of Recovery
- Beginners: Reduce speed to 3 mph
- Intermediate: Reduce speed to 4 mph; drop incline to 1 percent
18:00-20:00: 2 Minutes of Work
- Beginners: Increase speed to 4 mph
- Intermediate: Increase speed to 4.5 mph; take incline to 5 percent
20:00-26:00: 6 Minutes of Recovery
- Beginners: Reduce speed to 3 mph
- Intermediate: Reduce speed to 4 mph; drop incline to 3 percent
26:00-30:00: 4-Minute Cooldown
- Beginners: Reduce speed to 2 mph
- Intermediate: Reduce speed to 3 mph; take incline down to 1 percent
More Read :
