Tag Archive: fitness training


Interval Treadmill Workout for Winter Months

Do you love to run or are you getting ready for your Spring Marathons’? During the cold winter months it is hard to get a run in outdoors.  Here are some helpful treadmill tips and workouts to keep up your endurance and help you meet your running goals!

Tips:

Always run with a slight incline – Running on a slight incline, 1-3 grade, will simulate a more realistic runners gait.

Do not hold on to the handrail or console – Holding on to the handrail or console creates asymmetries in your stride creating increased susceptibility to injuries. Also holding on can suppress neurological health. During normal neurological development, your arms and legs develop an alternating “cross-crawl” pattern. This pattern stimulates healthy brain function along with optimizing your upright walking motion.

The Hill Workout

  1. Warm-up for 10 minutes, treadmill should be at 1 degree
  2. Elevate Treadmill to a 1.5 degree incline and run for 2 minutes
  3. Return back to 1 degree incline for 2 minutes
  4. Elevate Treadmill to 2.5 degrees and run for 2 minutes
  5. Return back to 1 degree incline for 2 minutes
  6. Elevate to 3 degrees and run for 2 minutes
  7. Return back to 1 degree for 2 minutes
  8. Repeat to 4 -1-5-1-6-1-7-1-8-1
  9. Finish your workout running an easy 10 min cool down

The Speed Workout – Intermediate Runners

  1. Warm-up for 10 minutes. Treadmill should be at 2 degree incline, 4 mph pace
  2. Run 6 mph pace 4 minutes
  3. Run 6.3 mph pace 8 minutes
  4. Run 6 mph pace 8 minutes
  5. Run 6.3 mph pace 8 minutes
  6. Run 6 mph pace 8 minutes
  7. Run 6.3 mph pace 8 minutes
  8. Run 6 mph pace 4 minutes
  9. Cool down 4 mph pace 5 minutes

 

Ashlee Chambers ~ Red Fishnet

 

 

 

 

 

Want to obtain better muscle definition?

Follow My simple guidelines~

http://ashleechambers.com/train-with-me-services

 

The first step is to take out all junk and processed foods from your diet. Secondly,  you want to make sure you keep your metabolism up. So make sure you are eating every 3-4 hours from the time you wake up until you go to sleep.

Add circuit training to your workout routine. Aim to complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest to let you heat rate go down, and then complete it again one to three more times.

Don’t eat everything in sight – increasing visible muscle isn’t about eating lots of food regardless of what it is. Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.

Don’t neglect cardio training because if you want that lean look, you’ll have to do some! When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover (let you heart rate go down) before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.

Don’t take long rest periods during weight training sets as reducing your rest time won’t impact on you muscle development but will increase your metabolism, helping you get leaner.

 

Do circuit training. The goal is to get your heart rate up to max then rest until your heart rate drops a little above resting and repeat! Here is how to do that~ Aim to complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.

Do supersets. This is where you perform one set of an exercise for one muscle group, and then another set for an opposite muscle group. I.e. bicep curls followed by overhead tricep presses. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.

DO on-line training or live personal training with ME! I will create circuit training, weight training and diet programs tailored just for YOU! Click My link and LET’S GET STARTED!!!  http://ashleechambers.com/train-with-me-services

 

Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Once you have mastered the workouts and the diet your physique will see results!