TreadmillTreadmill Walking

 

Today’s high-tech treadmills offer a variety of workouts—from hills and interval training—for novice, intermediate, and advanced exercisers alike, so there is a good chance you’ll never get bored. If you’ve not used a treadmill before, this plan is a great way to get started. Before you start to do the plan weeks below, experiment with the speed and incline to get a feel for the varying settings.


Before you begin: Don’t forget to warm up first by walking in place for a few minutes, and then spend a few minutes stretching all of the major muscle groups, including shoulders, arms, and legs. If you don’t follow this plan exactly, but instead increase or decrease the pace to suit your own abilities, refer to the chart below the plan to assess the intensity level when calculating activity POINTS® values.

Week 1: Do the plan 3 times this week to start.
Speed and Incline Time Total Time Per Workout
2.5 miles per hour, at an incline of 0.5 percent 4 min. 15 minutes
3 miles per hour, at an incline of 1.5 percent 2 min.
3.5 miles per hour, at an incline of 3.0 percent 2 min.
3 miles per hour , at an incline of 1.5 percent 2 min.
2.5 miles per hour, at an incline of 0.5 percent 5 min.
Tip: Remember to take normal strides just as you would on the ground. As you walk, keep your shoulders back and chin up. Don’t look down at your feet.
Week 2: Walk 3 times this week, adding an extra day if you're up for it.
Speed and Incline Time Total Time Per Workout
2.5 miles per hour, at an incline of 0.5 percent 4 min. 20 minutes
3.5 miles per hour, at an incline of 1.5 percent 3 min.
3.5 - 4 miles per hour, at an incline of 3.0 percent 5 min.
3 miles per hour , at an incline of 0.5 percent 3 min.
2.5 miles per hour, at an incline of 0.5 percent 5 min.
Tip: While working out, avoid holding on to the railings, because this position doesn’t stimulate actual walking and often creates poor body alignment.
Week 3: Do the plan 3 or 4 times this week.
Speed and Incline Time Total Time Per Workout
2.5 miles per hour, at an incline of 0.5 percent 5 min. 30 minutes
3.5 miles per hour, at an incline of 1.5 percent 5 min.
3.5 - 4 miles per hour, at an incline of 3.0 percent 10 min.
3 miles per hour , at an incline of 0.5 percent 5 min.
2.5 miles per hour, at an incline of 0.5 percent 5 min.
Tip: Mix up your treadmill routine by experimenting with the different training settings, such as hills and intervals.

After each workout:
Stretch for at least five minutes to keep your muscles loose and limber. Remember, stay hydrated by drinking at least one 12-ounce bottle of water

A Reliable Way to Determine The Intensity Level:
Listen to your body's clues to determine the level of intensity of a given activity or workout. Your perceived rate of exertion has been shown to be a pretty accurate measure of intensity level1, so use the chart below as a guide.

Can you
talk?
Can you
sing?
Is your
breathing...
Do you
sweat?
Your intensity
level is...
Yes Yes Regular No Low
Yes No Often and Deep After 10 min. Moderate
Only in short phrases No Rapid and Deep After 3-5 min. High

1 Pollock ML et al. Med. Sci. Sports Exerc. 1998; 30 (6), 975.

Before you start

  1. Talk with your doctor before beginning any exercise program. Do not exercise if you have physical problems that might influence your ability to become more active. Stop exercising and call your doctor if you feel dizzy, nauseated, short of breath, or if you feel pain in your chest. If you are more than 40 pounds overweight, you should not work out at a high intensity level without professional supervision. Read our comprehensive safety tip



 

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