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Heart Smart Exercise
Blog about Fitness, Exercise and Exercise Equipment
Stay slim on your treadmill all season with this 7-day plan from Jenny Hadfield, author of Running for Mortals.
Monday
· Power walk: 30 minutes
· Strength-train: 20 minutes
Total: 50 minutes
Tuesday
· Warm up: Walk easily, then briskly: 3 minutes
· Power walk: 2 minutes
· Run fast (but don't sprint): 2 minutes
· Repeat Steps 1 & 2: 10 times
· Cool down: Walk easily: 2 minutes
Total: 45 minutes
Wednesday
· Warm Up: Walk easily: 5 minutes
· Do your favorite strength-training move: 12 reps
· Power walk at 4% to 6% incline: 3 minutes
· Repeat Steps 1 & 2: 6 times
· Cool down: Walk easily: 5 minutes
Total: 40 minutes
Thursday
· Warm Up: Walk easily, then briskly: 3 minutes
· Power walk: 2 minutes
· Run fast (but don't sprint): 2 minutes
· Repeat Steps 1 & 2: 6 times
· Cool down: Walk easily: 3 minutes
Total: 30 minutes
Friday
· Repeat Monday's routine
Saturday
· Warm Up: Walk easily, then briskly: 5 minutes
· Power walk: 2 minutes
· Run fast (but don't sprint): 4 minutes
· Repeat Steps 1 & 2: 6 times
· Cool Down: Walk easily: 4 minutes
Total: 45 minutes
Sunday
· Rest
Originally published in FITNESS magazine, November/December 2008.
Bike
Melting 500 calories is as easy as the 1-2-3 routines below. Choose your favorite or do all three and you'll be trim in no time.
Spin away calories with this stationary-bike workout from Orest Ludwig, a personal trainer at the Sports Center at Chelsea Piers in New York City.
|
Minutes |
RPM* |
RPE** |
|
0:00–5:00 |
80 |
5 |
|
5:00–10:00 |
80 |
7 |
|
10:00–12:00 |
80 |
8 |
|
12:00–13:00 |
85 |
6 |
|
13:00–15:00 |
90 |
8 |
|
15:00–16:00 |
85 |
6 |
|
16:00–18:00 |
95 |
8 |
|
18:00–19:00 |
85 |
6 |
|
19:00–21:00 |
95 |
8 |
|
21:00–25:00 |
90 |
6 |
|
25:00–26:00 |
100 |
8 |
|
26:00–27:00 |
90 |
6 |
|
27:00–28:00 |
100 |
8 |
|
28:00–29:00 |
90 |
6 |
|
29:00–30:00 |
100 |
8 |
|
30:00–33:00 |
90 |
6 |
|
33:00–35:00 |
95 |
8 |
|
35:00–40:00 |
80 |
6 |
|
*RPM: The number of times you turn (Rotate) the pedals Per Minute. Check by holding your hand above your knee and counting the number of times your knee strikes your hand in one minute. |
|
**RPE: Rate of Perceived Exertion. How hard you’re working on a scale of 1 to 10, 1 being the easiest. To bump up your RPE, turn up the tension on your bike. |
 |
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|
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Stairclimber
If you consider yourself the queen of the stair-climbing machine, try this boredom-busting calorie burner from Keli Roberts, the group fitness manager at Equinox Fitness Club in Pasadena, California. To avoid cheating on the calorie burn, remember to stand upright with your abdominals firm, and don't lean into the side rails. To get an even better workout, go hands-free and pump your arms, as if you were running.
|
Minutes |
RPE |
|
0:00–5:00 |
Warm up, RPE 4–5 |
|
5:00–10:00 |
Pick it up, RPE 5–6 |
|
10:00–15:00 |
Getting warmer, RPE 6–7 |
|
15:00–18:00 |
Go all out, RPE 8–9 |
|
18:00–21:00 |
Recover, RPE 5–6 |
|
21:00–51:00 |
Repeat minutes 15:00–21:00 five more times |
|
51:00–60:00 |
Cool down, RPE 3 |
|
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|
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|
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|
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|
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|
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|
 stepper US $80.00
|
| http://www.phpbay.com/affiliates/jrox.php?id=1715 |
Treadmill
Try this running workout from Robert Pennino, a certified USA triathlon coach. Be sure to keep the incline of your treadmill at 1 percent throughout the workout. If the pace seems too fast, modify to suit your fitness level.
|
Minutes |
Pace |
|
0:00–10:00 |
Warm-up jog; 5.0 mph |
|
10:00–10:20 |
Sprint at 7.5 mph |
|
10:20–11:20 |
Jog at 5.0 mph |
|
11:20–14:00 |
Repeat minutes 10:00–11:20 twice |
|
14:00–17:00 |
Jog at 5.0 mph |
|
17:00–27:00 |
Run at 6.5 mph |
|
27:00–31:00 |
Jog at 5.0 mph |
|
31:00–35:00 |
Run at 6.5 mph |
|
35:00–39:00 |
Jog at 5.0 mph |
|
39:00–55:00 |
Repeat minutes 31:00–39:00 twice |
|
55:00–60:00 |
Gradually slow pace to cool down at jog/walk |
Originally published in Fitness magazine, January 2006.
|
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|
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|
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|
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|
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|
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|
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|
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Burn fat and calories and build your lower body with this 300-calorie-burning treadmill routine from a fitness pro.
To get your best body in less time, try this 20-minute run-walk from Aundrea Hasselbach, founder of tread20.com. You'll blast fat and calories and tone your lower body.
|
Minutes |
MPH |
Incline |
|
0:00-3:00 |
3.0 |
1 |
|
3:00-3:30 |
3.5 |
2 |
|
3:30-4:00 |
3.5 |
4 |
|
4:00-4:30 |
3.5 |
6 |
|
4:30-5:00 |
3.5 |
7 |
|
5:00-6:00 |
5.0 |
1 |
|
6:00-7:00 |
4.0 |
1 |
|
7:00-7:30 |
4.5 |
2 |
|
7:30-8:00 |
4.5 |
4 |
|
8:00-8:30 |
4.5 |
6 |
|
8:30-9:00 |
4.5 |
7 |
|
9:00-10:00 |
3.5 |
1 |
|
10:00-11:00 |
6.0 |
1 |
|
11:00-12:00 |
3.5 |
1 |
|
12:00-12:30 |
5.0 |
2 |
|
12:30-13:00 |
5.0 |
4 |
|
13:00-13:30 |
5.0 |
6 |
|
13:30-14:00 |
5.0 |
7 |
|
14:00-16:00 |
3.5 |
1 |
|
16:00-17:00 |
6.0 |
1 |
|
17:00-20:00 |
3.0 |
1 |
Originally published in Fitness magazine, December 2005.