FitSugar

Get It Up, Your Heart Rate, That Is: Treadmill Hills and Legs

FitSugar — Thu, 16 Jul 2009 08:00:35 -0700

If the Summer heat is forcing you to work out indoors, here is a treadmill workout that will certainly bust through your cardio-machine boredom.

Next time you're at the gym, try this hill climbing treadmill workout combined with a bit of strength training that will blast away calories and really work the muscles in your lower body. This workout will certainly help get your backside ready for the beach.

Check out the workout.

Get It Up, Your Heart Rate That Is: Treadmill Hill Hike

FitSugar — Mon, 06 Apr 2009 04:30:00 -0700

I'm so psyched for Spring because the fresh air and singing birds motivate me to get out and go hiking. It's one of the best forms of exercise because it's free, burns tons of calories, and is an excellent cardiovascular workout. To get you ready for the steep hills, here's a 45-minute treadmill workout to try. It involves walking and jogging up steep inclines so you'll strengthen your quads and work your booty. To see the workout read more.

Time	Speed	Incline
0:00-5:00	3.0	2.0
5:00-8:00	3.5	4.0
8:00-11:00	4.0	5.0
11:00-16:00	4.5	8.0
16:00-21:00	4.0	10.0
21:00-26:00	4.5	8.0
26:00-31:00	4.5	10.0
31:00-34:00	4.0	8.0
34:00-37:00	3.5	10.0
37:00-40:00	3.5	5.0
40:00-45:00	3.0	2.0

Fit's Tip: Be sure to stretch out your calves, as well as your quads, and hamstrings after working on these challenging hills.

Source

Print It: FitSugar Treadmill Workouts

FitSugar — Mon, 16 Mar 2009 05:50:00 -0700

Even if you're a cardio fanatic, running on a treadmill can become a bit stale. To fight boredom you need to mix up your program with intervals and adding incline work. I just made a downloadable version of four of my favorite treadmill workouts, so now you don't have to go to the gym empty handed and come up with cardio routines on the fly. You can print out this PDF of treadmill workouts and take it to the gym. After printing, just fold the paper into fourths so you can easily follow the workout you've selected.

Get It Up, Your Heart Rate, That Is: Beginner Treadmill Workout

FitSugar — Wed, 14 Jan 2009 03:30:00 -0800

If beginning or returning to running for cardio is one of your 2009 goals, you should try this simple treadmill workout. Using a treadmill during the inclement weather of Winter is a fine way to get into the sport. I am a firm believer in easing into your relationship with running since you need to give your body time to adjust to the physical demands. Mixing walking and running is a great way to get your heart rate up while priming your body for distance and speed. I have made a 40-minute walking/running workout, and if you're new to running you should certainly check it out.

Take a look at the workout when you read more.

Time	Speed	Incline
0:00-5:00	3.0	1.0
5:00-10:00	3.5	1.0
10:00-12:00	5.5	1.0
12:00-16:00	3.5	1.0
16:00-18:00	5.5	1.0
18:00-22:00	3.5	1.0
22:00-24:00	5.8	1.0
24:00-28:00	3.5	1.0
28:00-30:00	5.8	1.0
30:00-35:00	3.5	1.0
35:00-40:00	3.0	1.0

For a printable version that you can take with you to the gym, click here. As always, if this workout is too hard or too easy, feel free to decrease or increase the speed. I would keep the incline set to 1.0 because this helps prevent shin splints. Try to do this workout three times in one week. The following week, after warming up for the first 10 minutes, run for three minutes and walk for three minutes, keeping the last two segments at two minutes each, then cool down with walking. Try it. You just may get hooked on running.

Source

Get It Up, Your Heart Rate That Is: Intervals For Treadmill

FitSugar — Tue, 02 Dec 2008 05:30:00 -0800

There are a thousand and one ways to work out on a treadmill, but my favorite is intervals. Once you set your pace on the treadmill, you can't really cheat and slow down since the speed is constant. The set speed helps me push myself out of comfort zone, which is one of the elements of interval training. I like the following workout because the recovery time of a minute, at a slow speed, is just enough for my heart rate to go down and for me to rev myself for the next interval. We all know that interval training can help you lose belly fat.

To check out the treadmill workout, just read more.

Time	Speed	Incline
0:00-5:00	3.5	1.0
5:00-10:00	4.0	2.0
10:00-12:00	6.5	1.0
12:00-13:00	3.5	1.0
13:00-15:00	6.6	1.0
15:00-16:00	3.5	1.0
16:00-18:00	6.7	1.0
18:00-19:00	3.5	1.0
19:00-21:00	6.8	1.0
21:00-22:00	3.5	1.0
22:00-24:00	6.9	1.0
24:00-25:00	3.5	1.0
25:00-27:00	7.0	1.0
27:00-28:00	3.5	1.0
28:00-30:00	7.1	1.0
30:00-40:00	3.5	2.0

Print this workout and take it to the gym. Test it out and let me know what you think. As with any workout, feel free to modify the speed as necessary. If it is too hard, make the speed a little slower. If you want to sprint, make the speed a little higher.

Source

Get It Up, Your Heart Rate, That Is: Hills on Treadmill

FitSugar — Wed, 01 Oct 2008 03:30:00 -0700

Many runners dread hills and actively avoid them, which if you live in the SF Bay Area can be a rather difficult task. Running hills is a great way to build both speed and stamina, so you shouldn't avoid those hills especially if you're training for a race. It is rare to find a course that is completely free of incline. Don't worry if hills are hard to come by in your neck of the woods, I created a nice entry level hill workout for the treadmill. It is a basic workout - a slow climb and a slow descent. The gradual increase of incline will help you build your hill running stamina. Feel free to play around with the elements - speed, incline and duration - to make the workout work for you.

To see the hill treadmill run, just read more.

Time	Speed	Incline
0:00-5:00	5.0	1.0
5:00-8:00	6:5	1.0
8:00-13:00	6.0	2.0
13:00-18:00	6.0	3.0
18:00-23:00	6.0	4.0
23:00-28:00	6.0	3.0
28:00-33:00	6.0	2.0
33:000-38:00	6.0	1.0
38:00-43:00	5.0	1.0

Source

Get It Up, Your Heart Rate That Is: Treadmill Hill Hike

FitSugar — Thu, 28 Aug 2008 05:30:00 -0700

If the heat of August is forcing you to move your workouts inside, you can still challenge yourself with virtual hills. Yep, I am talking about working the incline on the treadmill. By increasing the incline, you can really work your backside while getting your heart rate up too. Think of this workout as a hike that features a really steep hill. While the scenery at your gym will not compare to the wonders of nature, at least you don't need to carry a backpack. Plus, the treadmill has a convenient cup holder for your water bottle so you can stay hydrated easily.

To see this treadmill hike, just read more.

Time	Speed	Incline %
00:00-05:00	2.0	0.05
05:00-07:00	3.0-3.5	2.0
07:00-09:00	3.0-3.5	4.0
09:00-11:00	3.0-3.5	6.0
11:00-13:00	3.0-3.5	8.0
13:00-15:00	3.0-3.5	10.0
15:00-17:00	2.5-3.0	12.0
17:00-19:00	2.5-3.0	14.0
19:00-20:00	2.5-3.0	15.0
20:00-22:00	2.5-3.0	14.0
22:00-24:00	2.5-3.0	12.0
24:00-26:00	3.0-3.5	10.0
26:00-28:00	3.0-3.5	8.0
28:00-30:00	3.0-3.5	6.0
30:00-32:00	3.0-3.5	4.0
32:00-34:00	3.0-3.5	2.0
34:00-40:00	2.0	0.05

Try it and let me know what you think. Of course, if the incline or the speed feel like they are too hard, tone it down a notch. I would lower the speed to 2.0 if you are a beginner. If the incline feels too steep, just increase the incline by one percent every two minutes.

Fit's Tip: You must stretch your legs after this workout. Stretch your calves, your hamstrings, and glutes.

Source

Get It Up, Your Heart Rate That Is: Interval Sprints on Treadmill

FitSugar — Thu, 15 May 2008 05:30:00 -0700

The NYC gym Peak Performance is where celebs like Claire Danes, who trains with gym owner Joe Dowdell, get their sweat on. I just tried this anaerobic interval sprint workout for the treadmill created by Peak Performance trainer Kaitlin Kay. Let me just remind you that interval training is a great way to dramatically improve your cardiovascular fitness while also increasing your body’s potential to burn fat, making this a great workout if you are training for a race or trying to lose weight. You should, however, have a strong running base before adding sprinting intervals into your workouts.

To see this killer workout that Kaitlin dreamed up for all you Sugar users, just read more.

The incline setting should be zero for the entire workout.

	Time	Speed	RPE*
Warm up	0:00-5:00	5.0	3
Sprint	5:00-6:00	8.0	7-8.5
Recover	6:00-7:00	5.0	3-5
Sprint	7:00-8:00	8.0	7-8.5
Recover	8:00-9:00	5.0	3-5
Sprint	9:00-10:00	8.0	7-8.5
Recover	10:00-11:00	5.0	3-5
Sprint	11:00-11:45	9.0	7.0-8.5
Recover	11:45-12:45	5.0	3-4
Sprint	12:45-13:30	9.0	7-8.5
Recover	13:30-14:30	5.0	3-4
Sprint	14:30-15:15	9.0	7-8.5
Recover	15:15-16:15	5.0	3-4
Sprint	16:15-16:45	10.0	7-8.5
Recover	16:45-17:45	5.0	3-4
Sprint	17:45-18:15	10.0	7-8.5
Recover	18:15-19:15	5.0	3-4
Sprint	19:15-19:45	10.0	7-8.5
Recover	19:45-20:45	5.0	3-4
Cool down	20:45-25:45	3.5	2-3

*RPE = Rate of perceived exertion (for explanation click here)

I just tried this at the gym and it is a killer workout! Speed 5.0 never seemed as sweet as it did when ending the third sprint interval at speed 10.0. Looking to take this workout to they gym? Click here for a printer friendly version.

Fit's Tip: Remember to do some high knee lifts before hopping on the treadmill!

Source

Get It Up, Your Heart Rate That Is: Two Mile Variety

FitSugar — Wed, 20 Feb 2008 10:15:00 -0800

This is an easy cardio workout that anyone can do. You go at your own pace and then you're able to switch it up entirely by trying out a new machine. If you're gym is super crowded when you go, then you may be better off tying my other cardio routines so you don't have to wait in line midway through your workout.

Start by getting on a treadmill or elliptical. Warm up at an easy pace for five minutes.
After your warm-up, go two miles at a moderate/hard pace. Try and keep your heart rate in 65-80 percent of your max.
Once you've completed your two miles then hop on a stationary bike, rower, or StepMill for an additional 15 minutes. Be sure to keep your heart rate up and not let it dip below 65 percent of your max.
Cool down for five minutes.

Not sure what your heart rate is? Check out my calculator to get an idea.

Source

A Week In Review: FitSugar Roundup

FitSugar — Sat, 07 Jul 2007 04:00:00 -0700

You have got to try Head to Knee Pose. It feels great for your entire body.

Before you head out for the day wearing flip-flops, you might want to read this post: Flip-Flops: Cute, But Zero Support. Your feet will appreciate it.

You have seen Jessica Simpson drink it...but is Fuze for you?

Before heading to the grocery for your weekly food shopping, I would check out this list of fruits and veggies with the highest amounts of pesticides. The big bummer is that peaches contain the highest amount.

I am all ears to hear your favorite summer time snack. Speak Up and share!!!

Do you know about PCOS? Read this post:What's the Deal With: Polycystic Ovarian Syndrome, to learn more.

If you're dieting here are some great tips from Diets in Review. They are truly useful!

I have a great new treadmill workout for you to try. It will help you build up your running stamina.

Do you want in on the secrets of fit people? Read and learn, my friend.

Bauer Griffin