(Part 2) The One Hour Challenge: Exercising With Your Treadmill

From our previous article, we have discussed about the relevance of treadmill exercise and how to make it more exciting. We also discussed the “No Excuses” training program for people who have little time to spare working out. In this article we are going to tackle on the second program designed by Wasilewski himself, it is called the “Interval Treadmill Trek”.

The Interval Treadmill Trek Program:

Begin With The Treadmill:

Duration                The Right Intensity               Inclination percentage              Perceived Level of Exertion

1 min.                3.5 – walk/slow jog                                4%                                                                        4

1 min.                4.5 – speed walk/run                             6%                                                                       6-7

1 min.                3.5 – walk/slow jog                                4%                                                                         4

1 min.                4.5 – speed walk/run                             6%                                                                        7

1 min.                3.5 – walk/slow jog                                 4%                                                                       4

To stop, gradually slow down the speed.

Next is Floor Exercises:

Do a set of 30 triceps-dips on a chair or bench and 30 push-ups.

Go Back to the Treadmill:

Duration       The Right Intensity               Inclination percentage              Perceived Level of Exertion

1 min                        3.5 – walk/slow jog                                 4%                                         Level 4

1 min                      4.5 – speed walk/run                                6%                                        Level 6-7

1 min                       3.5 – walk/slow jog                                  4%                                         Level 4

1 min                       4.5 – speed walk/run                               6%                                        Level 7

1 min                       3.5 – walk/slow jog                                  4%                                         Level 4

To stop, gradually slow down the speed.

Proceed with Floor Exercise:

After the last treadmill season proceed with a set of 75 ab crunches with 25 each to the right, left and center. Before stretching plank on your elbows with at least 1-2 minutes on each side.

For 30 Minutes Workout

This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.

Duration                The Right Intensity                          Inclination percentage

5 min.                         3.5 – 4.5 – walk                                                1-2

1 min.                        5.0 – 5.5 – speedwalk or jog                        2-3

2 min.                        4.0 – 5.0 – walk/slow jog                             0-1

1 min.                          5.0 – 5.5 – speedwalk or jog                      2-3

2 min.                         4.0 – 5.0 – walk or slow jog                        0-1

1 min.                        5.0 – 5.5 – speed walk or jog                       2-3

2 min.                         4.0 – 5.0 – walk or slow jog                        0-1

1 min.                          5.0 – 5.5 – speed walk or jog                     2-3

2 min.                          4.0 – 5.0 – walk or slow jog                       0-1

1 min.                         5.0 – 5.5 – speed walk or jog                     2-3

2 min.                        4.0 – 5.0 – walk or slow jog                        0-1

1 min.                        5.0 – 5.5 – speed walk or jog                      2-3

2 min.                        4.0 – 5.0 – walk or slow jog                        0-1

1 min.                       5.0 – 5.5 – speed walk or jog                       2-3

2 min.                       4.0 – 5.0 – walk or slow jog                          0-1

5 min.                       3.0 – 4.0 – walk                                                  0

For 20 Minutes Workout

Need a shorter time? This 20 minute workout will surely make you sweet, a lot.  As you may have noticed the first part is all about running. In this 20 minute workout you will be dealing with both running workouts and inclinations that will be frequently changes as you go along.

Running on a Treadmill:

Duration                The Right Intensity                          Inclination percentage

1 min.               6.5 mph /5.5 mph /4.5 mph                     0%

1 min.                7.0 mph /6.0 mph /5.0 mph                     0%

1 min.                7.0 mph /6.0 mph /5.0 mph                     3%

1 min.                7.5 mph /6.5 mph /5.5 mph                     0%

1 min.                8.0 mph /7.0 mph /6.0 mph                     0%

2 min.                9.0 mph /7.5 mph /6.5 mph                     0%

1 min .               6.5 mph /5.5 mph /4.0 mph                     6%

1 min.                7.0 mph /6.0 mph /4.5 mph                     0%

45 sec.             10.0 mph /9.0 mph /6.0 mph                   0%

You may also apply resistance training like bands, weights, or calisthenics. Do follow up exercises such as lunges and squats.

Inclination Workout on a Treadmill

Duration                The Right Intensity                          Inclination percentage

1 min.                4.0 mph /4.0 mph /4.0 mph                     9%

1 min.                4.0 mph /4.0 mph /3.5 mph                     12%

2 min.                4.0 mph /3.5 mph /3.0 mph                     15%

1 min.                7.0 mph /6.0 mph /4.5 mph                     0%

1 min.                5.5 mph /5.0 mph /4.5 mph                     0%

1 min.                5.5 mph /5.0 mph /4.5 mph                     3%

2 min.                4.0 mph /3.5 mph /3.0 mph                     15%

1 min.                4.0 mph /4.0 mph /4.0 mph                     9%

You may also apply resistance training like bands, weights, or calisthenics. Do follow up exercises such as lunges and squats.

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