Tag Archives: FItSugar

One, Two, Three

7 Feb

Good morning! Today is going to be a great day (minus the fact that I have an essay test today and another test Thursday); it began with an interval workout, trained a client and will be non-stop work and school untill 4pm tonight!

In my efforts to provide you with tons of workouts to complete on the pink treadmills to raise money for Miles 4 Kay, I’ve created another one to add to the list:

  • warm-up ~5 minutes
  • 1 min. @ 8.0 mph
  • 1 min. @ 7.0 mph
  • 2 mins. @ 8.0 mph
  • 2 mins @ 7.0
  • 3 mins. @ 8.0
  • 3 mins. @ 7.0   ^repeat 3X
  • 3 mins. @ 8.5
  • 2 mins. @ 6.5
  • 2 mins @ 6.2
  • cool down

But don’t stop if you’re not at a mile (i.e. 5.43 or 6.88)! Keep running until you reach one (6.0 or 7.0). Remember, every mile logged on the pink treadmills raises $.10!

Happy Running!!

 

Killer Treadmill Interval Sesh

14 Dec

Running on a treadmill doesn’t have to be as bad as it sounds! Yes, running for a straight 30 minutes at the same speed and incline leads you nowhere (literally), but with a little roleplay, a treadmill sesh can be fun and quick!

I was reading one of my favorite resources for all things girly, FitSugar, when I stumbled upon a blogger’s 40 minute interval treadmill workout.  Caitlin’s workout combines sprints, inclines, sideways shuffles and even backwards running! Intrigued, I decided I’d give it a go-I love being motivated by other blogger’s workouts!

This workout is challenging! If you’re new to HIIT, try walking through it first and make notes of when it started to get hard, when you were breathing heavy, etc. Based on the FITT principle (frequency, intensity, time, type), an exerciser shouldn’t increase 2 areas at the same time; each time you workout, focus on 1 area at a time. This workout goes against that but if you’re conditioned and want a challenge, you can handle it!

Time Speed Incline
1-5 minutes Warm-up 0%
5-6 minute Medium pace run 1%
6-7 minutes Slower pace run 2%
7-8 minutes Medium pace run 3%
8-9 minutes Slower pace run 4%
9-10 minutes Medium pace run 5%
10-11 minutes Slower pace run 6%
11-12 minutes Medium pace run 7%
12-13 minutes Slower pace run 8%
13-16 minutes Medium pace run 0%
16-17 minutes Steep hill run (very slow) 8-10%
17-18 minutes Shuffle sideways (very slow) 8-10%
18-19 minutes Shuffle sideways (very slow) 8-10%
19-20 minutes Medium pace run 0%
20-21 minutes Steep hill run (very slow) 8-10%
21-22 minutes Shuffle sideways (very slow) 8-10%
22-23 minutes Shuffle sideways (very slow) 8-10%
23-24 minutes Steep hill run (very slow) 8-10%
24-27 minutes Medium pace run 1%
27-28 minutes Sprint 2%
28-29 minutes Recover Jog 2%
29-30 minutes Sprint 2%
30-31 minutes Recover Jog 2%
31-32 minutes Sprint 2%
32-33 minutes Recover Jog 2%
33-34 minutes Sprint 2%
34-35 minutes Recover Jog 2%
35-36 minutes Sprint 2%
36-40 minutes Jog 0%

If you’re a newbie and still want to reap the benefits of HIIT but at a lower intensity, ask and you shall receive! I’ve regressed this workout for you; when you’re able to complete the regressed version, move onto the full one! Exercise progressions take time; pace yourself, challenge yourself and reward yourself when you’ve reached a small goal!

*FitBit

Feel weird shuffling sideways on a treadmill? Don’t be! Ease into it; try going to the gym at a less popular time or picking a treadmill that’s closer to the wall. If people are looking at you like your crazy, it’s probably because they’re jealous they didn’t come up with a creative way to use the treadmill-pretty soon you’ll be seeing many more sideways shufflers in the gym all thanks to you! 😀

Killer Treadmill Interval Sesh for Newbies!

14 Dec

Just because you might be new to HIIT or exercising in general doesn’t mean you have to be limited to any activity! There are ways to progress (make harder) and regress (make easier) all exercises and workouts. This regression of the Killer Treadmill Interval Sesh is just for you! Most importantly, always get clearance from a physician before starting ANY exercise program. I am not YOUR personal trainer, but I am an ACE certified personal trainer.

I’ve cut the workout in half, but by all means, if you can complete all 40 minutes-go for it!

Time Speed Incline
1-5 minutes Warm-up 0%
5-6 minute Medium pace power walk 1%
6-7 minutes Slower pace power walk 2%
7-8 minutes Medium pace power walk 3%
8-9 minutes Slower pace power walk 4%
9-10 minutes Medium pace power walk 5%
10-11 minutes Slower pace power walk 5%
11-12 minutes Medium pace power walk 5%
12-13 minutes Slower pace power walk 5%
13-16 minutes Medium pace power walk 0%
16-17 minutes Steep hill power walk 6-8%
17-18 minutes *Right-angled walk 6-8%
18-19 minutes *Left-angels walk 6-8%
19-20 minutes Steep hill power walk 0%

Cool down at an easy-pace walk with 0% incline.

*FitBit

Angled walks means position your upper body to the right so you have to bring your left leg over your right leg. Position your upper body to the left so you have to bring your right leg over your left leg. This movement works your inner (ADductors) and outer (ABductors) thighs a little more than walking straight. When you can completely turn to the side and “shuffle” (side-step), this move will really target those areas!

How do you make exercise progressions/regressions to your workouts?