New Tredmill Routines (Help for New ones to keep me going)?!
Question:
New Tredmill Routines (Help for New ones to keep me going)?
Ive been doing between 30-55 min on tredmill (I have one at home) I have a routine ive been doing ( im 5'0 so im short and my legs are short- smiles):
*walk at 3.0 for 3 min or so- get warmed up
*move up to a fast walk 3.5-3.8
*then ill run at 5.8 until I just cant go any more and ill reduce to 3.0 to get my breath, i usually check my pulse then to make sure im in the fat burning zone
***and i repeat until my time is up.
Anything I can do at home to change it up- I usually watch TV while im on- it helps from me getting bord.
Answers:
If you want to increase your workout efficiency, you need to increase the speed or elevation.
Say, start with warm up at 3.5-3.8 mph now, then go up to 5.0 for 5 minutes, then to 6 or even higher as you can tolerate. That would help you get to be faster and more efficient. What you are doing is a bell curve increase, which would increase the speed while building up your endurance.
The other way to do it is to also start with faster warm up speed, but instead of running at 5.8 mph, cut down to 5.5 mph and try to run longer. While it may not increase your speed, you can learn to able to keep up longer runs and be much more helpful with endurance.
A third way to do it is to increase the incline while keeping the same speed. That can tone other muscles, as well as hep with endurance.
Heart rate monitor and TV are both excellent. You can also start participate in some 5K or 10K races. That way, you can learn to visualize the finish and imagine yourself crossing finishing line at the end of each training.