Posted by quinmelle
Wednesday, December 21, 2011 at 7:55pm filed under Cardio - Walking

Calories Burned:  227 calories per hour   (based on a body weight of 150 lbs.)
walk on the tread mill for 40 minutes
incline between 3 and 12
resting 1 1/2 minutes x2
so the first 4 minutes walking at 2.6 depending on the pace of the treadmill the one i use is fast. so 3.2 is light jogging
i don't want that so i start with 2.6 and incline 3
after 4 minutes incline between 3 and six for 6 minutes at speed of 2.8  you all you got coz it gets intense i use music for this coz its easier and you feel it more
keeping at 2.8 speed  change incline to three for 1 minute to get you heart rate doun and then get ready for real work
incline at 6 for two minutes and the switch it up to 9  for 3 minutes and then six continue on that for about 10 minutes. at this time you want to get don't don't slow you speed just incline to three for about 1 minute when you check your heartrate on the tread mill it depends  any way get back into it so reduce speed to 2.6 and then incline to 9 for about one minute same thing three minutes to 12 and one minutes to 9  do it for 6 minutes and then bring to six for five minutes and the 3 for five minutes and the 0 untill you can talk again  this is hard the first two week but after you will be suprised you are doing week six it gets much much easier. good luck.

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