This is for everyone who had been following along with my original incline workout. I was all set to lay a few new workouts on you but I do want to remind everyone that you need to be your own guide. If you are bored or your workout doesn't feel hard than you need to work to change that. After watching the Biggest Loser last night and thinking about my own loss of motivation I have really been thinking about the importance of challenge in our weight loss and fitness quests.
Watching last night I was reminded of how hard it is to challenge yourself. I used to have a trainer and I would leave my pilates workouts wobbly and sore... guess what? I NEVER feel that way when I train at home. And not because I don't want to but I think because it is just really hard to push yourself that far on your own. So I'm going to try and workout with that in mind and try to do a little more than I WANT to do. Do a few more rep, use higher weights, and walk at higher inclines for longer times.
Everyone's body is different as is everyone's fitness level. I want you all to look at these incline workouts with that in mind. I'm going to list what I am doing. You might not be there yet... or you might be but just haven't pushed it that far yet. If you aren't working out for longer than 30-45 minutes because you don't think you can, well, I urge you to try. I think you'll find that you can and that your fitness level is higher than you think. Those folks on Biggest Loser are working out for 6 hours a day. A. Freaking. Day. And they aren't passing out... oh... and they are doing that 100 pounds overweight. So think about what you are doing and think about how you feel afterward. After a hard workout I feel very differently than I do after a mediocre one. I am sweatier, my sinuses tingle (yes that might be weird but it always happens if I really push myself), and I feel GOOD. Getting to that point isn't always easy and doesn't itself always feel good... it is the reward you get from making yourself a little uncomfortable.
So keeping all that in mind... and the importance to change it up and trust yourself to be able to do that.... here are my current interval workouts:
I am still walking on the treadmill at 3.0 mph for the duration of the workout.
I like to change my interval based on the track display on my treadmill's monitor and not by the clock. I typically change it either every 1/12th of a mile (about 1.75 minutes) or every 1/8th of a mile (about 2.5 minutes). So the workouts are listed by 1/4 mile increments which will be divided by commas.
Workout #1 0% 9% 0%, 9% 0% 9% (that is an incline change every 1/12th mile) repeat for 60 minutes
Workout #2 0% 7%, 0% 8%, 0% 9%, 0% 10%, 0% 11%, 0% 12%, 0% 12%, 0% 11%, 0% 10%, 0% 9%, 0% 8%, 0% 7% (1/8th mile changes) this takes 60 minutes
Workout #3 0% 9% (1/8th changes for 1 mile), 6%, 9%, 0%, 9% (1/4 mile change for 1 mile), 0% 9% (1/8th changes for 1 mile)
Workout #4 0% 12% 0% (1/12th changes) repeat for 60 minutes
Workout #5 0% 10% (1/8th changes for 1 mile) 0%, 12%, 0%, 12% (1/4 mile changes for 1 mile) 0% 10% (1/8th changes for 1 mile)
All these are written for 60 minutes when I have the time and energy I'll just continue the pattern for 70 or 80 minutes. Sometimes when I'm doing a long one I'll throw in a long 1/4 mile interval at the highest incline and then give a 1/4 mile rest at 0% for my last 1/2 mile.
Hopefully this makes some sense. If not ask away...