| Whoever came up with the old adage, "variety is | | | | mph). |
| the spice of life" may well have been speaking | | | | Minutes 9 to 11: Bump the incline to 6%. Maintain |
| about treadmill workout programs. Far too often, | | | | the same speed. |
| people hop on the treadmill and do the exact | | | | Minutes 11-13: Take the incline to 8% and aim to |
| same routine, day after day and week after | | | | maintain your speed. Can you do it? |
| week. The reality is that your body is one of the | | | | Minutes 13-18: Drop the incline to 1% and return |
| most adaptable machines ever. If you continue to | | | | to your speed level from the 5 to 7 minute mark. |
| perform the same workout, you'll plateau and | | | | Use this five minute period as an active recovery. |
| ultimately fall short of your fitness goals. | | | | You don't want to cool down, but instead you |
| If treadmill use is part of your fitness regimen, | | | | should use this time to prepare for what's to |
| you should vary the type of your workout, as | | | | come... |
| well as the time and speed. Fitness professionals | | | | Minutes 18-20: Start the cycle all over again. |
| agree that cross training is a critical element to | | | | Increase the incline to 2% and increase your |
| helping your body reach its fullest potential. | | | | speed by.5 mph. |
| Alternating speed, incline, and interval workouts is | | | | Minutes 20-22: Take the incline to 4% and |
| one of the best ways to cross train from a | | | | increase your speed.2 mph. |
| cardio and fat loss standpoint. | | | | Minutes 22-24: Incline is at 6% and you should |
| Here's a great 30 minute incline workout that we | | | | strive to maintain your speed. |
| use once a week or so. It is designed equally for | | | | Minutes 24-26: The last hard push of the workout! |
| runners or walkers, thereby taking fitness level | | | | 8% incline and keep the same speed. |
| into account. You can also adapt the times within | | | | Minutes 26-30: Decrease your incline 2% per |
| the workout if you'd like to stretch it out to, say, | | | | minute so you're on a flat level (0% incline) at the |
| 45 minutes. Let's go over it in detail... | | | | 30 minute mark. You should also reduce your |
| Minutes 0 to 5: Warm up by walking at a | | | | speed every minute as this is your cool down. Be |
| comfortable pace at 1% incline. Even runners | | | | sure to take a few extra minutes to get your |
| should walk the first couple of minutes at a | | | | heart rate back to normal if necessary. |
| minimum to allow your body to get loose. | | | | This is one of the best, most challenging incline |
| Minutes 5 to 7: Increase the incline to 2% and | | | | workouts that is sure to test your fitness level. If |
| increase your speed by.5 mph. Runners should | | | | you add this routine into your treadmill workouts, |
| move from an easy, light jog to a slightly more | | | | try to cover progressively more distance over |
| challenging pace. | | | | the 30 minute period. |
| Minutes 7 to 9: Increase the incline to 4% and | | | | Good luck and have fun! |
| your speed by two tenths miles per hour (.2 | | | | |