If the same old, same old on the treadmill is getting to you, there's an easy way to spice things up. Try an interval or incline workout. Either are perfect for challenging your fitness level and chasing away boredom. The fact is, the more you change up your treadmill exercise program, the more you'll improve your fitness level.
Fitness, in essence, is pushing through your workouts even when you're not at your best. Breaking through the mental barriers is important, since you realize the effort you put in today will pay off tomorrow and beyond.
With that said, here's one of our favorite 45 minute incline workouts. It's easily adaptable for both walkers and runners, and the varying inclines will challenge even the most fit participants. Here we go....
Minutes 0 to 6: 1% incline at your warm up pace, walking or jogging.
Minutes 5 to 10: 2% incline and add at least.5 mph of speed.
Minutes 10 to 15: 3% incline at the same pace or add.5 mph. Remember the goal is to cover as much distance in the 45 minutes as you can. Week to week try to improve your overall distance.
Minutes 15 to 18: 1% incline, active recovery, reduce speed to minute 5 to 10 level.
Now we'll get into some serious incline work with rolling hills. Over the next 12 minutes, your incline will go up and down. Commit to walking or running the same pace during these 12 minutes.
Minute 18 to 19: 2% incline at your chosen pace.
Minute 19 to 20: 1% incline
Minute 20 to 21: 4% incline
Minute 21 to 22: 1% incline
Minute 22 to 23: 6% incline (are you holding on to your speed?)
Minute 23 to 24: 1% incline
Minute 24 to 25: 2% incline
Minute 25 to 26: 1% incline
Minute 26 to 27: 4% incline
Minute 27 to 28: 1% incline
Minute 28 to 29: 6% incline
Minute 29 to 30: 1% incline
Ok, now you're done with the rolling hills. Let's take an active recovery period...
Minutes 30 to 34: 1% incline, adjust speed downward if necessary. Remember, your goal is to cover as much distance in the 45 minute workout as you can.
Now, for the next six minutes, you'll alternate going fast and slow in one minute intervals.
Minutes 34 to 40: Walk (or run) at 1% incline, alternating a fast pace and slower pace each minute. That means you'll do 3 minutes fast and 3 minutes slower. The difference between the two speeds should be no greater than 1 mph. This part of the workout is extremely challenging!
Minutes 40 to 42: One last push. At 1% incline, walk or run at your fastest pace of the workout. You decide, but push yourself to cover maximum distance.
Minutes 42 to 45: Cool it down at 1% incline
Summary
This is a fantastic treadmill incline workout to do once a week. Mix this in with speed workouts or your normal running and walking routines. If you follow the workout program as shown, it is guaranteed you'll experience an enjoyable and very challenging 45 minutes!
ไม่มีความคิดเห็น:
แสดงความคิดเห็น