Treadmill workouts!
Hi Dawn! I love using the treadmill for cross training! Just like any other equipment or exercise program it can get stale if your not creative and have a visualization for it's use! To help get you started with ideas on a program ,I first want you to know that you have many options available especially if you have a tv vcr right there! You can use this for intervals,upperbody toning with hand weights(pop in an upperbody tape and do compound moves walking and toning at the same time--also you can do punches,jabs hooks upper cuts to work the arms back and abs while walking),lowerbody training with lunges, you can pop in Imax (any intense video)watch that and when the intervals are coming jump off safely and do them then return to the treadmill for the recovery period and repeat cycle) You can also order these videos from treadmoves
http://www.treadmoves.com/videos.html they are also on the
www.ciavideo.com website you have to click on online catalog
For a couple of treadmill workouts here's some to print out!
Cardio Guerilla:12 minute Cardio Guerilla~Minutes 1-4 warm up @50%of perceived maximum effort MINUTE 5 sprint for 20 secs~rest for 10 secs~sprint for 20 secs~rest for 10 secs MINUTE 6(same) sprint 20-rest 10 sprint 20 rest 10 MINUTE 7(same )MINUTE 8 (same) MINUTES 9-12 Cool down @50% of perceived maximum effort
The 14 min version:4 min warm up
30 sec sprint 10 sec recovery
do this 9xs total
4 min cool down (maybe throw in some walking lunges for a 2 min)You can also add in upperbody after the intense cardio for an added upper body pump- 1 set of 20 pushups,(to warm the chest up) now 2 sets of 16 for the following~ chest flys,chest presses,lat rows,upright rows,front raises,shoulder press,tricep kickback,bicep curl,hammer curl,concentrated curl,tricep extension or you can do upper one day and then lower the next day by doing intense cardio then lower body training: Standing Legs
(you can do each exercise for 45 secs to keep your heart rate up ) or 1 set of 12 to start then you can do a circuit of 2 sets of 12 or 3 sets of 12 for a complete lower body workout!
Goodmornings
Squats( wide leg)
Plie squats(tilt toes outward)
Stationary lunges(just pivot to the right or left out of plie position)
Squat with alternating outter thigh lifts(squat lift squat lift)
Squats with alternating front kicks(squat kick squat kick)
Side Lunges(feet together lunge to the side feet together lunge to other side)
Curtsie back lunges(feet together and back and feet together and back)
Crossover front lunges
Step ups (alternating right up left up right down left down--left up right up
left down right down)
Deadlifts
Plie with calf raises
Treadmill program:Warm-up – Take the first 5-10 minutes to let your body move at an easy pace, slowly picking up the pace toward the end to a moderate pace.
Workout – This is where you do your hill-climbing, speed intervals, or faster-paced walking or running.
Cool-down – Use the last 5 minutes to return to an easy pace to let your heart rate return to its normal, lower state and to let your muscles relax.
Stretch – Finish up with a stretch of your muscles to make sure they’ll be ready to go next time.
interval running
1. 3 minutes warmup 5.0 mph
2. 4 minutes higher effort 7.0 mph
3. 2 minutes recovery 5.0 mph
4. 4 minutes higher effort 7.0 mph
5. 2 minutes recovery 5.0 mph
6. 4 minutes higher effort 7.0 mph
7. 2 minutes recovery 5.0 mph
8. 4 minutes higher effort 7.0 mph
9. 3 minutes recovery 5.0 mph
Now all you need is the treadmill! Go for it!Your friend in fitness~~Francine
