Blog

Sharing with you the Enashipai Experience

Friday, 12 August 2016 12:14

Cardio Walk

After warming up, walk between 3 and 4 mph. Choose a pace that has you breathing harder than usual but still allows you to talk without gasping. Remember to cool down afterward. 

Weeks 1 to 4: Walk for 20 minutes. Total workout time: 30 minutes
Weeks 5 to 8: Walk for 30 minutes. Total workout time: 40 minutes
Weeks 9 to 12: Walk for 40 minutes. Total workout time: 50 minutes 

Speed Intervals
After warming up, walk at a moderate pace (3 to 3.5 mph) for 5 minutes. Now you'll begin your intervals: Increase to a fast walk (3.5 to 4.5 mph; see below for durations), followed by 5 minutes at a moderate pace (3 to 3.5 mph). You'll repeat the fast/moderate intervals a total of 3 times. Finish with the cooldown.
Weeks 1 to 4: Do 1-minute speed intervals. Total workout time: 33 minutes
Weeks 5 to 8: Do 2-minute speed intervals. Total workout time: 36 minutes
Weeks 9 to 12: Do 3-minute speed intervals. Total workout time: 39 minutes

Incline Intervals
After you warm up, walk for 5 minutes at 3 to 4 mph with your treadmill at a 0 or 1 incline. Then increase the incline (see below for specifics) for 5 minutes. As you raise the incline, you may need to slow your speed to maintain good form. You'll repeat the flat/incline sequence a total of 2 times. Then walk for another 5 minutes at 0 or 1 incline before cooling down.
Weeks 1 to 4: Increase your incline to 4 or 5. Total workout time: 35 minutes
Weeks 5 to 8: Increase your incline to 6 or 7. Total workout time: 35 minutes
Weeks 9 to 12: Increase your incline to 8 or 9. Total workout time: 35 minutes

Power Mix
After warming up, try this sequence. Always cool down afterward.
Speed Pyramid: Walk for 30 seconds at 3.5 mph; increase to 4.5 mph for 30 seconds. Walk for 45 seconds at 3.5; increase to 4.5 for 45 seconds. Walk for 1 minute at 3.5; increase to 4.5 mph for 1 minute.

Incline Pyramid: Start at an incline of 4, and walk for 1 minute. Elevate to 5 for another minute. Continue to increase the incline every minute up to an incline of 8, and then decrease the incline every minute, back down to 4. Try to maintain 3 to 4 mph throughout.

Recovery: Walk at 3 to 4 mph (0 incline) for 5 minutes.
Weeks 1 to 4: Do the workout one time through. Total workout time: 28.5 minutes.
Weeks 5 to 8: Do the following sequence: speed pyramid, incline pyramid, recovery, speed pyramid, recovery. Total workout time: 38 minutes
Weeks 9 to 12: Do the workout 2 times through. Total workout time: 47 minutes

SHARE