Wednesday, August 15, 2012

Treadmill Tough Guy

After trying out Orange Theory last week, I became fascinated with intervals on the treadmill. It really got my heart rate up, and forced me to push myself, rather than to just truck along at the same pace for 30 minutes where I focus on a television, instead of my heart rate.




I began researching this training trend and found a great way to burn 300 calories in 30 minutes!
Minutes
Incline Percentage
Speed
Activity
0:00 to 1:00152.5 to 3.5Holding the front rail, walk at an easy pace, performing butt kicks.
1:00 to 2:00152.5 to 2.5Holding the front rail, walk, rolling onto your toes to perform a calf raise with each step.
2:00 to 3:00 152.5 to 3.5Walk sideways for 30 seconds, switch sides and repeat.
3:00 to 5:001 2.5 to 5.5Break into a speed walk or an easy run.
5:00 to 11:00 14.5 to 8.5Alternate between a one-minute sprint and a one-minute easy run/walk for three sets.
11:00 to 11:3062.5 to 6.5Keep the intensity at a steady run/walk as you adjust the incline.
11:30 to 12:0002.5 to 6.5Keep the intensity at a steady run/walk as you adjust the incline.
12:00 to 12:3082.5 to 6.5Keep the intensity at a steady run/walk as you adjust the incline.
12:30 to 13:00 02.5 to 6.5Keep the intensity at a steady run/walk as you adjust the incline.
13:00 to 13:30102.5 to 6.5Keep the intensity at a steady run/walk as you adjust the incline.
13:30 to 16:0002.5 to 6.5Keep the intensity at a steady run/walk as you adjust the incline.
12:00 to 22:00 14.5 to 8.5Alternate between a one-minute sprint and a one-minute easy run/walks for three sets.
22:00 to 26:0012.5 to 6.5Run at an easy-to-moderate pace.
26:00 to 30:0002.5 to 3.5Cool down.


Fitness Magazine, August 2012

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