This month try our interval workout on either the treadmill or the elliptical.
Check out this month’s video: Fitness n’ Fuel – Cardio and carbs
See both options below:
TREADMILL
Warm up 5-10 minutes 6.0-6.5
Incline remains at 1%
Time Rest Speed
2 min 6.0-7.0
90 sec 7.1-8.0
1 min 6.0-7.0
60 sec 8.1-9.0
1 min 6.0-7.0
30 sec 9.1+
2 min 4.0-6.5
2 min 6.5-7.5
90 sec 7.6-8.5
1 min 6.0-7.0
60 sec 8.6-9.5
1 min 6.0-7.0
30 sec 9.6+
2 min 4.0-6.5
(Ride rails on rest)
30 sec 30 sec 8.5+
30 sec 30 sec 8.5+
30 sec 30 sec 9.0+
30 sec 30 sec 9.0+
30 sec 30 sec 9.5+
30 sec 30 sec 9.5+
15 sec 45 sec 10.0+
15 sec 45 sec 10.0+
Cool Down 5-10 min & stretch
ELLIPTICAL
Warm up 5-10 minutes easy/moderate pace with resistance level 3-5.
If your elliptical has a cross ramp, keep the incline at 0-3.
Time Rest Resistance
2 min 5-8
90 sec 7-9
1 min 5-8
60 sec 10-12
1 min 5-8
30 sec 13-15
2 min 3-5
2 min 6-9
90 sec 7-10
1 min 5-8
60 sec 11-13
1 min 5-8
30 sec 14-16
2 min 3-5
30 sec 14-16
30 sec 5-8
30 sec 15-17
30 sec 5-8
30 sec 16-18
30 sec 5-8
15 sec 18-20
45 sec 5-8
15 sec 18-20
45 sec 5-8
Cool Down 5-10 min & stretch
NUTRITION TIP: Carbohydrates are the best source of fuel for runners. They provide instant, easily digestible fuel. Include a carb source at every meal and snack. Healthy sources include whole grain breads, pasta, rice, cereal, crackers as well as potatoes, vegetables and fruits.
How to Choose a Personal Trainer
Thanks to the internet and social media, I’ve come across
