Sometimes summer is just to warm to workout outside, so instead of skipping it, sweat in the cold air inside on the treadmill! Too boring, you say? I have the antidode: action on the machine.
Minutes 1–3 (Warm up) Walk at 1.5 incline and speed of 3.5
Minutes 3–6 (Steady state) Jog at same incline at speed of 6.
Minutes 5–15 (Intervals!) Run one minute at 7.5 fast interval, one minute at 5.5 recovery interval. Repeat several times.
Minutes 15–27 Toning — forward works glutes and calves, backward works quads! Set uphill incline at 15 (as high as it goes) and speed at 3. Walk forward for 2 minutes.
If you are coordinated and feel strong enough to try this (I take no responsibility for tripping) LOWER speed to 2 and turn around while steadying yourself on the handles. Walk uphill backwards and pick your feet up high to avoid tripping. It will feel faster than the speed reads so I encourage starting at a low speed and increasing it only if you want more of a challenge). Do this for 2 minutes (or 100 steps, don’t turn your neck around to look at treadmill clock, you could lose your balance.) Turn back around and repeat faster forward uphill walk and slower backwards uphill walk several times.
Minutes 27–30 lower speed to 2.5 and cool down. Follow with a stretch of your calves, quads, hamstrings glutes and hip flexors (there is a free 5 minute stretch video at www .YouTube .com/ N i k k i F i t n ess).
Do this 30 minute multitasking machine workout twice a week
Okay...all I really want to know is which burns more calories and helps you lose more weight...an increased incline or an increased speed?! I can't do both! I need to concentrate on one thing at a time. And yes, I suck with usually only walking at a 2.8 on no incline. But I would like to start picking one up or the other or should I gradually increase one and then the other and do this back and forth until they are much higher? Does anyone know the answer to my age old question? Because I just don't see me keeping up with nikki's regiment there! LOL
Consider it done: 1, 2, 3, 4, 5, 6, 7, 8, 13, 14, 18, 19, 20, 21, 22, 23
Just getting started: 9, 11, 24, 25
Needs attention: 10, 12, 15, 16, 17
I don't know the answer. My doctor's theory is that it doesn't matter what you do, just do something. He says go for a two mile walk every day, park in the back of parking lots, take the stairs, play ball with the kids, just do something. I think he is correct but quite frankly, even that seems difficult some days. ;-)
ReplyDeletepersonally on my elliptical i average 4.5-5 miles per hour which = 3 to 3.5 miles in 45 minutes. i work up a pretty good sweat, its considered a "light jogging" pace.
ReplyDeletethen again ellipticals (or mine because its not electrical like those in the gym) use your own body weight and have no inclines or declines...
sometimes on a weekend or if i want to watch 2 1 hr shows i'll go at a slower pace (2-3 mph) and hold hand weights.
Janice~~I think you are correct...as long as it is movement. I think I'm going to try to do a little of both each time and increase them as I can! Thanks!
ReplyDeleteBlaez~~Well, look at you go hot stuff!! LOL Okay...I'm still in the 2.5-3.0 range at an increase of 1.0! Maybe some day I will get to your level of workout! LOL
i'm only considered hot stuff if i do it more than once a week!! hahaha
ReplyDeleteLOL @ Blaez! Muah! Love ya!!
ReplyDelete