Doing my first Treadmill Cardio exercise for BFL.. I have a question. What level should I start with on the treadmill? I'm confused about the level incline and my high points. Please answer. Thanks. Will be in the gym in exactly 1.5 hours
It really depends on your fitness level. I am VERY VERY out of shape and also recent ex smoker. I started at level 3.0 for my level five. That workout I just went up a few notches each level and did fast walking at 3.8 for my nine and at 4.0 for my ten.
I'm on my second week now and my nine is jogging at 4.5 and my ten is jogging at 5.0
I also wanted to add that you might not get all your levels right first workout but just really try to hit all of your nines and your ten at the end and you'll have done great!
It depends on your fitness level and if you want to use speed, incline or both as your intervals.
When I started in Jan 09 my high point on the treadmill was 7.5mph ... it is now 9.6 so as you can see it will depend on your fitness level.
I would recommend using the first set to find out what your threshold is .... so say 2 minute warm up then 5.0mph, then 5.5mp, then 6.0mph and then 6.5mph .... if that is too hard then dial it down for the next intervals, and if it is easy then go up for the next ones.
Taushadoll - you are using a treadmill at the gym right?
If you are using one at the gym pull over one of the trainers and explain to them what you are trying to do (show them to book if they don't get it) and have them design an intensity program based on your level of fitness. That's what they are there for - they love to be the guys in the know! =)
Just my two cents but as a long time runner I can testify from personal experience that it is better to start slower than you think you can and bump up your speed and incline than it is to start out too high and have to bump it down. Not only does starting out with too much intensity increase your risk of injury and the probability that you won't finish your routine, but it also can be highly discouraging to have to keep "bumping" the speed and incline down during your workout. On the flip side, if you keep bumping the treadmill speed and incline UP as you progress you have just the opposite response and start feeling powerful and encouraged by what you are doing - and that just creates a desire to keep bumping it up even more as time goes by! =)
So... howd it go?
My treadmill workout went pretty good!! I started my LOW POINT at 2.0 and my HIGH POINT was 4.0. Although my incline was only 2.0 I plan on increasing that to maybe 3.0 nxt week. Now to the Lower body work out...I think I will do that at home.My upper body workout works well at he gym using the machines rather than the free weights. This is day 3!
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