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Weight Loss Forum / Low Carb / March 2004GREAT treadmill/cardio workout
Found this on the web today and tried it - I went through it once, then did my free weights, then did it again. Whew! I'm pooped! But the treadmill time goes by FAST because you're so busy pushing buttons and watching numbers! This is a great cardio workout!! I will admit, I have short legs (I'm 5'2" on a good day) and I started my workout at 2.5 instead of 3.0. At this time, 3.8 is about max walking speed for me. And no sprinting (yet)... Time Speed 5-10 min 3.0 mph/1% incline- warm-up 1 minute Increase speed and incline 1 increment every 15 seconds 1 minute Remain at above speed and incline 1 minute Lower speed and incline 1 increment every 15 seconds 1 minute With speed at 3.5 mph, increase incline every 15 seconds 1 minute Remain at above speed 1 minute Speed at 3.5 mph, decrease incline every 15 seconds 5 minutes Speed at 4.0 mph, Incline at 1% 1 minute Starting at 4 mph, 2% incline increase speed every 20 seconds 1 minute Remain at 4.3 mph/2% incline 1 minute Decrease speed every 20 seconds 1 minute Sprint as hard as you can!5.0 mph + 5 minutes Cool down This is where I found it: http://exercise.about.com/cs/cardioworkouts/l/blcardiowkouts.htm Hope someone else can benefit! Joan J Great! :: Found this on the web today and tried it - I went through it once, :: then did my free weights, then did it again. Whew! I'm pooped! But [quoted text clipped - 24 lines] :: Hope someone else can benefit! :: Joan J > Found this on the web today and tried it - I went through it once, then did > my free weights, then did it again. Whew! I'm pooped! But the treadmill time > goes by FAST because you're so busy pushing buttons and watching numbers! > This is a great cardio workout!! I will admit, I have short legs (I'm 5'2" > on a good day) and I started my workout at 2.5 instead of 3.0. At this time, > 3.8 is about max walking speed for me. And no sprinting (yet)... [workout snipped] This looks great, but it's pretty complicated - one can do intervals without all the confusing complexity. I only say this because someone who wants to try intervals should not be put off by the complexity of this scheme. You can just do (after a couple of warmup minutes) a minute at mid-intensity, and a minute going as hard as you can, alternate until you are ready to cool down and stop. If you push yourself in the "as hard as you can" bits you will find that you can go harder than you think when it's only a minute. Here is the interval routine I have been using on the treadmill, after asking around here and reading about intervals in a few places on line: Warmup 2-3 minutes at 3.0 mph, 2-4% incline Low interval: 1 minute at 3.0 mph, 6-8% incline (I use 6% after I've lifted weights, 8% on a non-weights day) High interval: 1 minute at 4.5-5.0 mph, same incline Cool down: 2-3 minutes at 3.0 mph, 2-4% incline I repeat the Low/High intervals for about 20 minutes (10 cycles) and then cool down. This may be a little hard for some people, and a little easy for others, but you get the idea - you can set the speed and incline wherever you want. Let me reiterate, I think the workout Joan posted is terrific, but I don't know how I would follow it - print it out and bring it with me to the treadmill? I'd have to concentrate so hard on changing the settings every 15 seconds, I'd probably fall off the treadmill. I find a simpler two-tier structure works for me. carla ::: Found this on the web today and tried it - I went through it once, ::: then did my free weights, then did it again. Whew! I'm pooped! But [quoted text clipped - 36 lines] :: settings every 15 seconds, I'd probably fall off the treadmill. I :: find a simpler two-tier structure works for me. That's the way I do intervals, too. I keep it very simple....go easy during the low part and then like a bat out of hell during the high part. My energy levels at the time determine what high and low mean. Early the in am, the high ain't that high, but in the evenings the high can be much higher. > That's the way I do intervals, too. I keep it very simple....go easy during > the low part and then like a bat out of hell during the high part. My > energy levels at the time determine what high and low mean. Early the in am, > the high ain't that high, but in the evenings the high can be much higher. It's not surprising that my approach to intervals is that same as yours - you gave some sound advice when I was asking about them a while back. :-) I definitely select my "high" depending upon how I feel, even within the workout - if for some reason I don't feel rested after a minute of "low," for example, I'll set the "high" a little lower than the previous "high" for that round. It's a great way to play mental games with myself to keep myself motivated through the workout - I'll give myself a break and only do 4.0 mph for this minute, provided I ratchet it up to 5.0 mph the next minute. carla >Found this on the web today and tried it - I went through it once, then did >my free weights, then did it again. Whew! I'm pooped! But the treadmill time [quoted text clipped - 23 lines] >Hope someone else can benefit! >Joan J Thanks for posting this. I'm trying to work to the point where I can sprint without knee pain - but it's a slow process. I've been doing something similar but increasing the incline instead of adding much speed. Today I'll try this system. Paper If it's not one thing - it's your mother. High Weight 308/225-Atkins Start/221.5/150 |
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