To begin, hit the quick start button on the treadmill. Then find a walking speed that feels good. For someone around 5’9” or 5’10” try starting at a 3.5 mile an hour speed. No matter what speed you start at, the goal is to increase your speed by .1 mph every minute. You should have a power walking mentality. Like an army soldier make sure that you stand nice and tall. Try to swing your arms up very high as you walk.
During your ten minute warm up you would increase your speed a total of ten miles per hour. Make sure that you find a comfortable pace to begin your warm-up. If you are shorter, start with a slower pace. For a taller person, start faster. Just make sure that no matter what speed you start your warm-up at, you feel comfortable, and you continue to increase your speed throughout your entire warm-up. Don’t start too fast or you will not be able to comfortably increase your speed throughout your entire warm-up. During your warm-up make sure to take long strides and really dig in your heels. This will help loosen you up. You should be loose and warm before you start your workout to prevent injury.
After your treadmill workout, try doing some stretches on the floor. The first stretch you should try is the catapult kicker. In the catapult kicker you bend your knee and hit your foot, first in the front, then bring your leg around to the back. Continue kicking front, back, front, back, about twenty times.
For your next stretch, do the quad stretch grabbing your right foot with your left hand and bringing it up to your bottom. Next switch legs. For the next stretch try putting your foot up to your knee and bending down, making sure your head is down and putting your hand on your knee. For each of these stretches you should be stretching for four to five seconds.
Get back on the treadmill and get ready for your advanced interval cardio workout. Make sure that the treadmill is not inclined, in fact, if your treadmill has a declined setting try walking on a decline. Start out your workout at a moderate jog for about 60 seconds to get the heart rate up. Your treadmill should be set at about half of what you normally run at. Use the bars to lift yourself off of the treadmill and slow the treadmill down. This first part is an important warm up before you start running at your fastest.
Next run your absolute fastest for sixty seconds. Visualize yourself relaxing on the outside so that you will be relaxed on the inside. Make sure you keep your eyes focused right on the center in front of you to help yourself concentrate while running. After sixty seconds slow it down and check your heart rate. Make sure you keep your head up while slowing down and make sure that your heart rate is dropping. When your heart rate has slowed down, get on the floor, do some more stretches, and start the process over again. Many hard core lifters look past cardio when they get into the gym but it is an excellent way to get warmed up for you weight bench or olympic weight bench workouts.
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