Treadmill Routine, brought to you by www.FunFitnessSolutions.com, Teresa Warner, Certified Personal Trainer

brought to you by www.FunFitnessSolutions.com

Interval Treadmill Cardio Session

The interval (hard) parts should be hard enough that you can't carry on a conversation comfortably, but not so hard that you jeopardize your health or cause pain. (On a scale of difficulty from 1 to 10, you should aim for 8-9.) The recovery (less intense) part brings your heart rate down and you can carry on a conversation, but you still feel that you're working hard. (From 1 to 10, about a 5-6.)

Stretch after each session.

Walking:

Beginners:

Minutes	Speed	Incline
warm-up (3)	2.0-2.5	0
2	3.0	0
2	3.0	2
2	3.0	4
1	2.8	0
2	3.0	2
2	3.0	4
2	2.8	6
2	3.0	4
1	2.8	0
2	3.0	0
2	3.2	0
2	3.0	2
2	3.0	4
2	2.8	6
2	3.0	4
2	3.0	2
cool-down (3)	2.5-2.0	0

Minutes	Speed	Incline
warm-up (3)	2.0-2.5	0
2	3.0	0
2	3.0	2
2	3.0	4
1	2.8	0
2	3.0	2
2	3.0	4
2	2.8	6
2	3.0	4
1	2.8	0
2	3.0	0
2	3.2	0
2	3.0	2
2	3.0	4
2	2.8	6
2	3.0	4
2	3.0	2
cool-down (3)	2.5-2.0	0

Intermediate:

Minutes	Speed	Incline
warm-up (3)	2.5-3.0	0
2	3.6	0
2	3.6	3
2	3.6	5
1	3.4	0
2	3.6	3
2	3.6	5
2	3.4	7
2	3.6	5
1	3.2	0
2	3.6	0
2	3.8	0
2	3.8	3
2	3.6	5
2	3.6	7
2	3.6	5
2	3.8	3
cool-down (3)	3.0-2.5	0

Advanced:

Minutes	Speed	% Incline
warm-up (3)	3.5-4.0	0
2	4.2	0
2	4.2	3
2	4.2	5
1	4.0	0
2	4.2	3
2	4.2	5
2	4.0	7
2	4.2	5
1	3.8	0
2	4.2	0
2	4.4	0
2	4.2	3
2	4.0	5
2	4.0	7
2	4.0	5
2	4.2	3
cool-down (3)	4.0-3.0	0