The training program on a treadmill
Choose your level
Novice: You have to be ready to engage in aerobic exercise for at least 3 months. Minimally take 2-4 weeks of endurance training, and only then move on to interval training.
Continuing: You belong to this group when engaged in aerobic exercise at least 3 times a week for 3 months or more.
Advanced: You can focus on the level of requirements for this group, if you were doing aerobic workouts 4-5 times a week for at least 6 months.
All workouts should begin with a warm up – 5 minutes of low intensity running cardio activity: leisurely run around the room or exercise on the cardiovascular equipment. As much time you need to take to complete the training for a hitch. Cardiac function should be changed gradually, the most harmful for our heart, not only rapid start intense dliteny load, but its sharp termination.
Select the intensity level of aerobic exercise that allows you to maintain a constant heart rate throughout the duration of your workout.
The principle of formation training
Every two weeks for beginners and intermediate can either increase the intensity or increase the training time by 5%.
Most importantly, it is not necesary to increase the intensity and duration of training at the same time!
Control yourself constantly. Follow the heart beat.
You constantly have to watch during exercise your heart rate. Your task is to not let your heart rate exceed a certain level, your SPE.
Proposed programme of cardio on the treadmill for 30 minutes, consists of warm-up, uniform load, workout buttocks and tempo.
Duration – 5 minutes
The running speed is 5-6. 5 km/h
Gradient – 0%
Start your workout at minimum speed. After two minutes, increase the speed of 0.3 km/h every 30 seconds. Gradually bring the speed up to 5.5 km/hour.