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Heart Smart Exercise
Blog about Fitness, Exercise and Exercise Equipment
Beat boredom with this 30-minute treadmill routine.
By Natalie Gingerich, Prevention
Spice up a humdrum treadmill routine and burn 60 percent more calories with this powerful butt and thigh shaper from Jackie Warner, owner of Sky Sport and Spa gym in Beverly Hills, Calif. A steep incline and manageable pace engage more leg muscle.
|
TIME |
EFFORT |
PACE |
|
0 – 5 Minutes |
Warm up at a comfortable pace |
3.0 – 3.5 mph |
|
5 – 7 Minutes |
Slow pace and bump incline to 15 percent. Take long lunging strides, bending front knee 45 – 90 degrees each time (keep front knee behind toes and, if needed, hold railing lightly for balance) |
2.5 – 3.0 mph |
|
7 – 9 minutes |
Lower incline to 1 percent and increase pace to a fast power walk |
4.0 - 5.0 mph |
|
9 -10 minutes |
Slow to a comfortable pace |
3.0 - 3.5 mph |
|
10 - 25 minutes |
Repeat minutes 5-10 three more times |
|
|
25 – 30 minutes |
Cool down at a comfortable pace |
3.0 - 3.5 mph |
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