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Treadmill:
Warm up for about 2 min sat a good clip, say 4mph
then crank the grade up to 6% for 4 mins
then flat for 1 min
then 7 for 4 mins
then flat for 1 min
then 8 then 1 then 9 then 2 mins and you're done.
15 Minute total.
I really hate spending hours doing cardio, so I love doing Hills!
What I mean is: increase incline at 6 degrees brisk walk or run at 4.2mph for 1 minutes and then flat for 1 minutes with 3mph walk then 7 incline brisk walk or run at 4.2mph for 1 minutes and flat for one minutes with 3mph walk and 8 is the same and the "rest" meaning incline increase 9,10 etc...brisk walk or run at 4.5-5mph but at flat I would still do 4.2mph can I do that? Also, is 15 minutes intervals 4x a week enough?
You'll have to gauge it. Is this all you're doing in terms of fitness or is this only the cardio portion of an overall balanced plan for wellness? You may need more or less- depends also on how your body responds to the training. Every body is different.
Katalin, you just have to play with and see what your body tells you. The first time I did it I was completely worn out and I was only walking at 3.8 mph.
What I'm currently doing now is walking 2 minutes at 2mph to warm up then i go to 4mph at a 4% incline for 2 minutes, then I go flat for 1 minute, then 4% incline for 2, flat for 1, 4.5% for 2, then flat for 1, then 5% for 2, then 2 minutes of walking again at 2mph. I still don't know if I'm doing it exactly the way it should be done but it makes me body feel bad in all the wrong places
My trainer said there really isn't one right way to do it; you just have to know your body and how far you can push.
Mike you can correct me if I'm off base here
Nothing to correct here. You're right. It's very individual. The principles are the same but how the body will respond to the training is a big variable: some people need more intensity, some less, some need longer workout periods, some longer rest periods. Katalin will figure all of this out as she continues doing it. Best thing is to not be afraid of listening to the body, as you said.
You'll have to gauge it. Is this all you're doing in terms of fitness or is this only the cardio portion of an overall balanced plan for wellness? You may need more or less- depends also on how your body responds to the training. Every body is different.
This is only the cardio portion, I do weights also.
[quote=natalayjones;4253070]Katalin, you just have to play with and see what your body tells you. The first time I did it I was completely worn out and I was only walking at 3.8 mph.
then I go flat for 1 minute, then 4% incline for 2, flat for 1, 4.5% for 2, then flat for 1, then 5% for 2,
Katalin, you just have to play with and see what your body tells you. The first time I did it I was completely worn out and I was only walking at 3.8 mph.
then I go flat for 1 minute, then 4% incline for 2, flat for 1, 4.5% for 2, then flat for 1, then 5% for 2,
What's the mph?
When you are on a treadmill and you adjust your speed, it's in miles per hour (mph).
[quote=natalayjones;4253070]Katalin, you just have to play with and see what your body tells you. The first time I did it I was completely worn out and I was only walking at 3.8 mph.
then I go flat for 1 minute, then 4% incline for 2, flat for 1, 4.5% for 2, then flat for 1, then 5% for 2,
How fast (mph) are you going at 4%, 4.5% and 5% incline?
Katalin, you just have to play with and see what your body tells you. The first time I did it I was completely worn out and I was only walking at 3.8 mph.
then I go flat for 1 minute, then 4% incline for 2, flat for 1, 4.5% for 2, then flat for 1, then 5% for 2,
How fast (mph) are you going at 4%, 4.5% and 5% incline?
i keep it at 4mph. i just recently started working out and that has proved to be my max brisk walking speed so far - if I go any faster than that i end up doing this really unsteady jog thing and have to grip the bars to keep from falling It's working for me though I wore a skirt the other day and some random guy told me my legs look really nice Sexy panties here I come!
i keep it at 4mph. i just recently started working out and that has proved to be my max brisk walking speed so far - if I go any faster than that i end up doing this really unsteady jog thing and have to grip the bars to keep from falling It's working for me though I wore a skirt the other day and some random guy told me my legs look really nice Sexy panties here I come!
That is most awesome. Keep on keepin' on!
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