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Originally Posted by Baby Teddy  Ohh that sounds fun!! What do you do on the tread?
Right now I am working with a trainer for an hour twice a week. She is kicking my butt!! In between I do spin or eliptical and sometimes yoga...but I always like to change things up because I get bored. 20 minutes sounds fantastic!!! |
It kicks butt, and it goes fast...which is so great.
The first minute, I just walk comfortably..then the 2nd minute, I run - the goal being 90% of my max heart rate (calculated by: 220 - your age) for 1 minute. You do this alternating for 20 minutes.
If it's too much for someone, they can instead do a 30 second sprint, w/ 1 minute recovery, and alternate that way. For someone in great shape...they can do 1 min at the fast speed, and recover for only 30 seconds.
In addition to the 1:1 ratio I do, if I'm feeling really great - I do the 1st 2 minutes as described above; but then the next minute - I kick up the speed by an add'l 1mph, but only do it for 30 seconds, then recover for 30 seconds. On the next minute, I go back to 1min/1min off. Hope that made sense, oy.
There are some really cool published studies out there about doing a 2-3x week HIIT training vs. a more traditional work-out like 30-40 mins, 5x a week.