Optimum Performance Workout

Build Muscle, Lose Fat, and Increase Power and Strength

High-Intensity Interval Training

Optimum Performance Workout - Build Muscle, Lose Fat, and Increase Power and StrengthThe treadmill is the best exercise machine for building aerobic capacity and burning fat. HIT on the treadmill involves running or walking for 30 to 60 seconds at maximum effort followed by slow walking or rest. Increase the exercise intensity by walking or running faster and raising the treadmill grade. Use the built-in programmer— if available— because it will automatically change the speed and elevation of the treadmill during the workout. You can substitute sprints on a running track, elliptical trainer, or stationary bike for variety. Practice HIT two days per week.

HIT Treadmill Walking Program

Getting in shape for the HIT treadmill walking program: Begin by walking at a brisk pace that you can manage easily. For example, set the treadmill speed at 3 mph and the elevation at a 0 percent grade and walk for 2 minutes. Then, raise the elevation to 10 percent and walk for 1 minute. Return to a 0 percent grade and walk for another minute. Alternate between walking at a 0 percent or 10 percent grade each minute for a total of 10 minutes. Gradually increase the time and intensity of exercise. Begin the HIT walking program when you can walk briskly for 20-60 minutes without stopping.

The HIT walking program involves walking repeated high-speed intervals for 60 seconds at 100 percent of maximal effort with 4 minutes rest between exercises (complete rest or slow walking). Adjust the speed and elevation of the treadmill to achieve maximum exercise intensity.

HIT Treadmill walking

Time per Interval

Exercise Intensity

Repetitions

Rest Between
Intervals

60 seconds (adjust speed or grade for maximum effort) 100 percent maximum effort 8-12 repetitions 4 minutes light exercise or rest between repetitions

HIT Treadmill Running Program

Getting in shape for the HIT treadmill running program: Run on the treadmill for 30-45 seconds, and then walk for 30-60 seconds. Gradually, increase running time and decrease walking time until you can run continuously for 20-30 minutes without rest. Try to run at a fast pace. You can begin the HIT treadmill running program immediately if you have been running regularly.

HIT Treadmill Running

Time per Interval

Exercise Intensity

Repetitions

Rest Between
Intervals

30-45 seconds (adjust speed or grade for maximum effort) 100 percent maximum effort 6-10 repetitions 4 minutes slow walking or rest between repetitions

Aerobics: Treadmill Walking or Running

Aerobics are important for losing gut fat. Walk or run on the treadmill for 30 to 60 minutes, 2 to 4 times per week. Exercise at a pace you can comfortably carry on a conversation or train at your target heart rate. Heart rate is a good measure of exercise intensity.

Determining your target heart rate: First, estimate your maximum heart rate by subtracting your age from 220. For example, the predicted maximum heart rate for a 20-year-old is 200 beats per minute (220-20 = 200). Try to exercise between 60 to 90 percent of maximum heart rate. This range of heart rates, called the target heart rate zone, corresponds to an increased metabolic rate that produces positive changes in fitness. Calculate target heart rate range by multiplying the maximum heart rate first by 0.6 and then by 0.9. These two heart rates represent the upper and lower limits of the ideal exercise intensity. Exercise heart rates vary greatly, so use this as a general guide.

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