Workouts On Treadmill For Cold Days

Published Date: January 4th, 2013

Treadmill workouts for winters or cold days

Fast and furious

This is for those days when you want to finish your workout in record time, getting the maximum bang for your buck in 30 minutes or less.

Start with a brisk walk or easy jog for three to five minutes. Then increase the incline to one per cent and crank up the speed to 80 per cent of your maximum effort for two minutes. Slow it down to a walking pace for 60 seconds, then crank her back up for another two minutes. Repeat five to seven times, depending on how much time you have budgeted for the workout. Cool down with an easy jog for one minute, followed by a brisk walk for one minute and an easy walk for the last 60 seconds.

Mountain climber

Replicating hill training on the treadmill has a hidden bonus - you can skip the body-jarring downhill portion of the workout while keeping the heart-pounding, strength-building incline part of the run.

Jog easily for three to five minutes, then increase the incline to three per cent. Run at 60 per cent to 70 per cent of your maximum effort for two minutes. Reduce the incline back to one per cent and jog easily for 60 seconds. Increase the incline again, this time to four per cent and repeat the two-minute interval, maintaining your 60 per cent to 70 per cent of max effort.

Reduce the incline again to one per cent and take a 60-second respite either jogging easily or walking briskly. Increase the incline by one per cent one more time and maintain your efforts for another two minutes followed by another one-minute recovery. Repeat the whole sequence again, starting with the three-per-cent incline and progressing from there.

The ladder

Begin with a three-to five-minute easy run, then increase the incline to one per cent and your normal pace by 15 to 30 seconds per kilometre. Maintain that pace for three minutes. Increase the speed again and maintain it for another three minutes. Repeat the sequence twice more, increasing the pace each time.

Now work down the ladder, decreasing your pace at the start of every three-minute interval until you're back to your original pace. Finish the workout with an easy three-to-five-minute run.

The sprinter

Run easy for three to five minutes, then increase the incline by one per cent and the pace to about 70 per cent of your max effort.

Maintain that pace for five minutes. Then, increase your speed to 80 to 85 per cent of maximum effort for 30 seconds, then bring it back down to a comfortable pace for five more minutes.

Repeat the 30-second sprints followed by five minutes of moderate-intensity running for five to six times.

src:  http://www.theprovince.com/health/diet-fitness/Treadmill+workouts+good+alternative+cold+days/7776003/story.html

 

"Workouts On Treadmill For Cold Days" is posted under: Treadmill Guide