GREAT treadmill/cardio workout

Found this on the web today and tried it - I went through it once, then did
my free weights, then did it again. Whew! I'm pooped! But the treadmill time
goes by FAST because you're so busy pushing buttons and watching numbers!
This is a great cardio workout!! I will admit, I have short legs (I'm 5'2"
on a good day) and I started my workout at 2.5 instead of 3.0. At this time,
3.8 is about max walking speed for me. And no sprinting (yet)...

Time Speed
5-10 min 3.0 mph/1% incline- warm-up
1 minute Increase speed and incline 1 increment every 15 seconds
1 minute Remain at above speed and incline
1 minute Lower speed and incline 1 increment every 15 seconds
1 minute With speed at 3.5 mph, increase incline every 15 seconds
1 minute Remain at above speed
1 minute Speed at 3.5 mph, decrease incline every 15 seconds
5 minutes Speed at 4.0 mph, Incline at 1%
1 minute Starting at 4 mph, 2% incline increase speed every 20 seconds
1 minute Remain at 4.3 mph/2% incline
1 minute Decrease speed every 20 seconds
1 minute Sprint as hard as you can!5.0 mph +
5 minutes Cool down

This is where I found it:
http://exercise.about.com/cs/cardiow...rdiowkouts.htm

Hope someone else can benefit!
Joan J

Great!

Joan J. wrote:
:: Found this on the web today and tried it - I went through it once,
:: then did my free weights, then did it again. Whew! I'm pooped! But
:: the treadmill time goes by FAST because you're so busy pushing
:: buttons and watching numbers! This is a great cardio workout!! I
:: will admit, I have short legs (I'm 5'2" on a good day) and I started
:: my workout at 2.5 instead of 3.0. At this time,
:: 3.8 is about max walking speed for me. And no sprinting (yet)...
::
:: Time Speed
:: 5-10 min 3.0 mph/1% incline- warm-up
:: 1 minute Increase speed and incline 1 increment every 15 seconds
:: 1 minute Remain at above speed and incline
:: 1 minute Lower speed and incline 1 increment every 15 seconds
:: 1 minute With speed at 3.5 mph, increase incline every 15 seconds
:: 1 minute Remain at above speed
:: 1 minute Speed at 3.5 mph, decrease incline every 15 seconds
:: 5 minutes Speed at 4.0 mph, Incline at 1%
:: 1 minute Starting at 4 mph, 2% incline increase speed every 20
:: seconds 1 minute Remain at 4.3 mph/2% incline
:: 1 minute Decrease speed every 20 seconds
:: 1 minute Sprint as hard as you can!5.0 mph +
:: 5 minutes Cool down
::
:: This is where I found it:
:: http://exercise.about.com/cs/cardiow...rdiowkouts.htm
::
:: Hope someone else can benefit!
:: Joan J

"Joan J." wrote in message
...
Found this on the web today and tried it - I went through it once, then
did
my free weights, then did it again. Whew! I'm pooped! But the treadmill
time
goes by FAST because you're so busy pushing buttons and watching numbers!
This is a great cardio workout!! I will admit, I have short legs (I'm 5'2"
on a good day) and I started my workout at 2.5 instead of 3.0. At this
time,
3.8 is about max walking speed for me. And no sprinting (yet)...

[workout snipped]

This looks great, but it's pretty complicated - one can do intervals without
all the confusing complexity. I only say this because someone who wants to
try intervals should not be put off by the complexity of this scheme. You
can just do (after a couple of warmup minutes) a minute at mid-intensity,
and a minute going as hard as you can, alternate until you are ready to cool
down and stop. If you push yourself in the "as hard as you can" bits you
will find that you can go harder than you think when it's only a minute.

Here is the interval routine I have been using on the treadmill, after
asking around here and reading about intervals in a few places on line:

Warmup 2-3 minutes at 3.0 mph, 2-4% incline
Low interval: 1 minute at 3.0 mph, 6-8% incline (I use 6% after I've lifted
weights, 8% on a non-weights day)
High interval: 1 minute at 4.5-5.0 mph, same incline
Cool down: 2-3 minutes at 3.0 mph, 2-4% incline

I repeat the Low/High intervals for about 20 minutes (10 cycles) and then
cool down. This may be a little hard for some people, and a little easy
for others, but you get the idea - you can set the speed and incline
wherever you want.

Let me reiterate, I think the workout Joan posted is terrific, but I don't
know how I would follow it - print it out and bring it with me to the
treadmill? I'd have to concentrate so hard on changing the settings every
15 seconds, I'd probably fall off the treadmill. I find a simpler two-tier
structure works for me.

carla

carla wrote:
:: "Joan J." wrote in message
:: ...
::: Found this on the web today and tried it - I went through it once,
::: then did my free weights, then did it again. Whew! I'm pooped! But
::: the treadmill time goes by FAST because you're so busy pushing
::: buttons and watching numbers! This is a great cardio workout!! I
::: will admit, I have short legs (I'm 5'2" on a good day) and I
::: started my workout at 2.5 instead of 3.0. At this time,
::: 3.8 is about max walking speed for me. And no sprinting (yet)...
:::
:: [workout snipped]
::
:: This looks great, but it's pretty complicated - one can do intervals
:: without all the confusing complexity. I only say this because
:: someone who wants to try intervals should not be put off by the
:: complexity of this scheme. You can just do (after a couple of
:: warmup minutes) a minute at mid-intensity, and a minute going as
:: hard as you can, alternate until you are ready to cool down and
:: stop. If you push yourself in the "as hard as you can" bits you
:: will find that you can go harder than you think when it's only a
:: minute.
::
:: Here is the interval routine I have been using on the treadmill,
:: after asking around here and reading about intervals in a few places
:: on line:
::
:: Warmup 2-3 minutes at 3.0 mph, 2-4% incline
:: Low interval: 1 minute at 3.0 mph, 6-8% incline (I use 6% after I've
:: lifted weights, 8% on a non-weights day)
:: High interval: 1 minute at 4.5-5.0 mph, same incline
:: Cool down: 2-3 minutes at 3.0 mph, 2-4% incline
::
:: I repeat the Low/High intervals for about 20 minutes (10 cycles) and
:: then cool down. This may be a little hard for some people, and a
:: little easy for others, but you get the idea - you can set the speed
:: and incline wherever you want.
::
:: Let me reiterate, I think the workout Joan posted is terrific, but I
:: don't know how I would follow it - print it out and bring it with me
:: to the treadmill? I'd have to concentrate so hard on changing the
:: settings every 15 seconds, I'd probably fall off the treadmill. I
:: find a simpler two-tier structure works for me.
::

That's the way I do intervals, too. I keep it very simple....go easy during
the low part and then like a bat out of hell during the high part. My
energy levels at the time determine what high and low mean. Early the in am,
the high ain't that high, but in the evenings the high can be much higher.

On Sat, 20 Mar 2004 22:50:01 GMT, "Joan J."
wrote:

Found this on the web today and tried it - I went through it once, then did
my free weights, then did it again. Whew! I'm pooped! But the treadmill time
goes by FAST because you're so busy pushing buttons and watching numbers!
This is a great cardio workout!! I will admit, I have short legs (I'm 5'2"
on a good day) and I started my workout at 2.5 instead of 3.0. At this time,
3.8 is about max walking speed for me. And no sprinting (yet)...

Time Speed
5-10 min 3.0 mph/1% incline- warm-up
1 minute Increase speed and incline 1 increment every 15 seconds
1 minute Remain at above speed and incline
1 minute Lower speed and incline 1 increment every 15 seconds
1 minute With speed at 3.5 mph, increase incline every 15 seconds
1 minute Remain at above speed
1 minute Speed at 3.5 mph, decrease incline every 15 seconds
5 minutes Speed at 4.0 mph, Incline at 1%
1 minute Starting at 4 mph, 2% incline increase speed every 20 seconds
1 minute Remain at 4.3 mph/2% incline
1 minute Decrease speed every 20 seconds
1 minute Sprint as hard as you can!5.0 mph +
5 minutes Cool down

This is where I found it:
http://exercise.about.com/cs/cardiow...rdiowkouts.htm

Hope someone else can benefit!
Joan J

Thanks for posting this. I'm trying to work to the point where I can
sprint without knee pain - but it's a slow process. I've been doing
something similar but increasing the incline instead of adding much
speed. Today I'll try this system.

Paper

If it's not one thing - it's your mother.
High Weight 308/225-Atkins Start/221.5/150

"Roger Zoul" wrote in message
...

That's the way I do intervals, too. I keep it very simple....go easy
during
the low part and then like a bat out of hell during the high part. My
energy levels at the time determine what high and low mean. Early the in
am,
the high ain't that high, but in the evenings the high can be much higher.

It's not surprising that my approach to intervals is that same as yours -
you gave some sound advice when I was asking about them a while back. :-)

I definitely select my "high" depending upon how I feel, even within the
workout - if for some reason I don't feel rested after a minute of "low,"
for example, I'll set the "high" a little lower than the previous "high" for
that round.

It's a great way to play mental games with myself to keep myself motivated
through the workout - I'll give myself a break and only do 4.0 mph for this
minute, provided I ratchet it up to 5.0 mph the next minute.

carla