Today I left my desk at 1:11 p.m., filled my water jug with water and headed to the bathroom downstairs. I could see on the walk that the fitness room was pretty busy, but that did'nt stop me from heading in after I washed my hands.
All the business dudes were working out so I changed in peace and made it to the far treadmill and switched up my dance today. Speed Intervals are probably the best way to use a treadmill because it minimizes the amount of time on the machine, but maximumizes the benefits. Basically, what you do is run at 2 different speeds for rigidly timed intervals. This is how I do them.
I do a warm up jog for about 5 minutes, really slow. I do intervals of 1 minute. So I run for 1 minute (intense), then jog for 1 minute (recovery). My jog speed is usually around 4.5-5 and my run speed is around 8 or 8.5. I change these depending on how I feel that day. Today I did intervals for 15 minutes total. So 1 slow 1 fast 1 slow 1 fast...Our machines have a button to set intervals so it's easy, but you can do it manually. Just make sure you do a cool down run for about 3-5 minutes at the end.
Everyone has a different way to do these, you'll find what feels best. This video is a really great instruction for this, just block out the dude explaining it and listen to the information.
I did some strecthing and showered and was in my seat at 1:55 p.m.
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