CHASING
THE BALANCE
From the gym to the park it's time to get sweaty.

MAXIMIZE YOUR TREADMILL TIME

Lori Wasserman - Author  | 
October 14, 2013
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Sometimes, you have no choice but to run indoors...like a rat on a wheel.

Whether its cold, raining or super hot outside, putting in adequate time on the treadmill can seem like a prison sentence, no matter how good the tunes are on your iPod.

Interval training will maximize your caloric burn in half the time, and keep you from getting so bored you just avoid the gym entirely.

INTERVAL TRAINING

Here’s how you do it:

30 MINUTE SESSION

  • If you run at 6.0, start your warm up at 3.5 for 3 minutes with no incline. (if you run faster or slower just start at half your top speed + .5)
  • After your warm up shift the incline to 1.5 and the speed to 5.5 for one minute. (again if you run slower or faster take your normal run speed and lower it by .5)
  • Move both the speed and incline up in 1 – 2 minute intervals. Increasing the speed by + .2 and incline by + .2 (or more if you’re not feeling challenged)
  • Every 5 minutes bring the speed down to 3.0 and the incline to 1.0 to rest for 2 minutes, then begin back at 5.5 and an incline of 1.5.

 

As your fitness level increases you can increase time and speed as well as incline.

Ready. Set. Run! Weather be damned!

 

 

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