Choose a challenging treadmill setting at which you can sustain for no more than one minute. After one minute you should feel like you just challenged yourself.
Here is what you do next:
1 Minute Work – 2 Minutes Recovery: Next, after going all-out for one minute (the work interval), go easy for one to two minutes (the recovery interval). “Easy” may be a 2.5 mph walk at zero incline, or a 3.5 mph trot. But after one to two minutes, you should feel ready to charge full force again, though your heart rate may still be slightly elevated.
Use the Rate of Perceived Exertion Scale: An RPE of 1 means very easy. A 9 to 10 means you’re so out of breath you cannot speak, and people nearby can hear you heaving. For the fittest people, shoot for level 9-10 work intervals. Beginners should aim for level 6 or 7.
Do 5 to 8 Cycles: An all-out effort, followed by a recovery interval, is one cycle. Aim for five to eight cycles. Always warm up first for about 10 minutes, and this should include intervals a few levels below your maximum level.
Check with your doctor before starting a new routine! Don’t forget to drink lots of water, and stretch!
Posted on February 8, 2012, in Fitness, Health, Life, Lifestyle, Motivation, Success, Uncategorized, Weight Loss and tagged blogs, Determination, eating, Exercise, fat, fear, Fit, Fitness, focus, gym, Health, healthy, hurt, journey, Life, Lifestyle, motivation, negative, personal trainer, Personal Training, positive, pride, sports, strength training, success, Support, Weight Loss, Weight Training, weights, Winter, Working Out. Bookmark the permalink. 1 Comment.