Excellent common sense article. Slow gradual increases in pace and intensity can avoid injury and pain. Stretching after warm ups can improve flexibility and joint movement. Cross train with weights on off days. Ft Pro
I am a total beginner. Just getting out of my apartment and walking the sidewalk at my complex is all I can do. By the time I get home, I am dragging and sweat is pouring down. I pull myself up the stairs totally out of breath. That takes a total of 30 minutes at a steady pace that is I will admid slow. I feel as though that is a huge change for me and commitment is difficult. It is truely all I can do right now.
4/14/2012 9:37:44 PM
How can I get this on my fitness tracker
2/7/2012 11:27:27 PM
Does the intensity include incline, because I have been doing 1 hr, 4 to 5 times a week with the average incline of about 8 and have not been able to drop a lb. My speed has been around 3.9 miles. Am i just building muscle here, as I have been doing this for over 3 months now. Any suggestions.
I think some members might be equating the intensity scale with "speed" or "pace." A 2.8 is not the speed on your treadmill, it's just a way to measure how hard you think you're working, on a scale from 1 to 10. The treadmill will record your distance and total time, and from that you can figure out your pace to record in your Fitness Tracker. (I haven't found a Pace Calculator on SP yet; but there are lots of sites online.) For those of us who hoof it in the great outdoors instead, SP has Fitness Maps, a really great feature that helps you figure out your distance and your pace, and a click allows you to add it to your Fitness Tracker. It's found under the Healthy Lifestyle tab, then click on Fitness, then Fitness Maps.
I have been doing the interval training on the treadmill for a few weeks now, and it makes the time go by so much faster, and I find I am not out of breath so much when I am finished. (since you have the rest periods in between each challenge) I think it is a much better way to workout, and enjoyed reading the article and related posts...:D
The numbers they give you are not what you input into your treadmill. The numbers are based on on a scale between 1-10 that you rate how you are feeling during the workout. The scale is below the workout.
I tried the intermediate program yesterday. It was a really intense workout for me. I did, however, have to run when I was at 6.5 and at 7! Also, I had to change the 5s to 4.7. At 5 I thought I would fall off the treadmill. :-)
I AM 76 AND CAN'T COME EVEN CLOSE TO THE REQUIREMENTS FOR THE "BEGINNER" INTENSITIES. I THOUGHT MY ACTIVITY LEVEL WAS PRETTY GOOD, BUT GUESS NOT. COULD THERE BE A BEGINNER WORKOUT FOR US WHO ARE WAY OVER THE HILL? RIGHT NOW 2.8 IS MY TOP SPEED AND ONLY FOR A COUPLE MINUTES.
11/19/2010 1:22:43 PM
This is making my treadmill time much more interesting and it feels a lot shorter. With winter coming on, walking outdoors is becoming difficult so anything that makes the treadmill more fun is welcome. And because of the lower intensity intervals, I can go faster during the high intensity times. Love it!
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