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treadmill stuff

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gymbabeliz
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2003/11/02 00:06:08 (permalink)

treadmill stuff

Once a week I like to run on a treadmill for 20 mins or so (Yes I like it!!)

My question is....which is it best to do, for both cardiovascular fitness and fat loss out of;

1) keeping it flat and doing an interval type run fast slow fast slow

2) varying the incline and keeping the speed constant

3) randomly mixing up both incline and speed

4) keeping a constant pace and incline.

Maybe there is no overall difference, I just thought I would run it past you guys see what you think. Bear in mind I do other forms of cardio too so i don't necessarily need to know THE definitive best cardio, I'm just asking about effective treadmill cardio.
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    dirtyvest
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    RE: treadmill stuff 2003/11/02 13:22:43 (permalink)
    You could just keep mixing it up and play the variety card.

    Personally I might go for up hill sprints (fast jogs) followed by fast-walk/light-jog flats.

    Dirty
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    Knighty
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    RE: treadmill stuff 2003/11/02 16:18:53 (permalink)
    You could unplug the treadmill and drag it around the gym, like you're dragging a sled GPP style.
    #3
    CheekyChappie
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    RE: treadmill stuff 2003/11/02 16:22:38 (permalink)
    In theory the fat burning all comes down to heart rate and calories expended so I don't see there should be any fatburning difference between a fast, flat walk/run or a slower incline walk/run if they are using the same calories and heart rate. The only difference will be the muscles that are worked, with an incline putting more emphasis on the hamstrings and glutes.

    Basically the most important factor is calories burnt so I would agree with Dirtyvest and mix it up. That way it covers all the bases and it keeps it more interesting for you.
    #4
    hoora
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    RE: treadmill stuff 2003/11/03 15:07:30 (permalink)
    GBL, what do you do in the REST of your week? Other Interval work in addition to weights?

    You might then benefit from a session devoted to aerobic zone training - steady work. also very relaxing after a hard week.
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    gymbabeliz
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    RE: treadmill stuff 2003/11/03 15:35:34 (permalink)
    i do a cycle commute to work, this is at an easy pace but with hills..the hills get my heart beating but the rest of the time is just steady and doesn't really feel like cardio (but I cant go faster because it's just too far!) A one way trip is an hour and I do 4 to 6 of these sessions a week atm.

    I sometimes do a dance aerobics class for 45 mins, maybe every couple of weeks, that is in a format where the heart rate is slowly raised up to a peak and then brought down again.

    I also get a fair amount of activity at gymnastics in short bursts ie practising a floor routine through , rest , then repeat..thats very intense but i can't repeat it enough times to make it up to 30 minutes in one go - all the active bursts are spread over the course of the session so it isnt a dedicated cardio time as such. That's twice a week.

    My hams do need more work than my quads.

    Does that change things and what would you suggest Hoora?

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    hoora
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    RE: treadmill stuff 2003/11/03 15:54:56 (permalink)
    GBL, as you dont 'feel' the exertion in your commuting rides id avoid another steady LSD type session.(it sounds like your heart is quite trained and so can take an hours cycling quite easily. probably 120-140 bpm heartrate??)

    you get short anaerobic burst training in your gymnastics.

    so id say a good 'tempo' one-pace session 20-25 mins. It will feel slightly anaerobic, and youre pushing the lactate threshold( ie uncomfortable towards the end )

    dont go as slow as a jog...3k -5k pace would do the trick. Once a week is all you do of this session.

    Or you could do a fartlek, or if you prefer a structured interval. A good treadmill interval is for example, jogging at 10kph for 5 mins to warm up, then

    1min @11kph
    1min@12kph
    1min@13kph
    1min@14kph
    1min@15kph

    go back down to 11kph and work the ladder again....do 3 ladders.5 mins jog warmdown.

    adjust to suit speed for current fitness, or you may have gym equipment that works on an 'effort' scale
    #7
    gymbabeliz
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    RE: treadmill stuff 2003/11/03 16:44:58 (permalink)
    ok I can try that, I would have thought I'll find that pretty hard all the way through! (i'm not good with sustaining intensity! Maybe I'll start a little slower :) ) .

    Maybe alternate weeks I could do the same type of structured interval using the incline instead of the speed? Would that work to cover all bases?
    #8
    oasis
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    RE: treadmill stuff 2003/11/03 17:10:43 (permalink)
    quote:
    Originally posted by dirtyvest

    You could just keep mixing it up and play the variety card.

    Personally I might go for up hill sprints (fast jogs) followed by fast-walk/light-jog flats.

    Dirty



    Agreed.
    #9
    windows250279
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    RE: treadmill stuff 2003/11/04 10:43:55 (permalink)
    Liz,

    a killer, is put it on 10 for the gradient, then alternate between walking at a fast place and running, 30 secs a piece, after 20 mins you will be completely knackered.

    Windows
    #10
    gymbabeliz
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    RE: treadmill stuff 2003/11/04 11:31:23 (permalink)
    Too many choices!

    This is the treadmill program I've done a couple of times recently..just to add to the options...I saw it on an athletics site and had tried it out. I'm finding the peaks hard, but bearable.

    bear in mind I only have little legs so even the 5mph is a jog speed for me.

    Time mph Incline Est HR
    1 5.0 1 120
    2 5.5 1 125
    3 6.0 1 129
    4 6.5 2 134
    5 7.0 2 141
    6 7.5 2 147
    7 8.0 3 156
    8 8.5 3 165
    9 9.0 1 172
    10 5.0 2 162
    11 5.0 4 166
    12 6.0 6 171
    13 6.0 7 178
    14 6.0 8 179
    15 6.5 10 183
    16 5.0 4 166
    17 5.0 3 152
    18 4.0 2 144
    19 3.5 1 135
    20 3.5 0 130

    So i could stick with that or try some of the other ideas here...


    #11
    gymbabeliz
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    RE: treadmill stuff 2003/11/04 11:35:08 (permalink)
    oops that doesnt look so easy to read , sorry!
    #12
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