Walking is the most primitive and surprisingly effective cardiovascular exercise you can use. Since everyone knows how to walk properly already, there is no risk of injury from the exercise alone and the varieties of modifications you can use to add or decrease levels of intensity are endless. If you have access to a treadmill, your fitness routine is no longer inhibited by inclement weather.
Step 1
Begin walking on your treadmill at zero incline at a pace you can maintain easily for 5 minutes. You should be able to carry on a conversation without strain.
Step 2
Increase your speed by 5 percent and maintain it for 5 minutes. Maintain a zero incline level and swing your arms with the elbows bent at a 90-degree angle. You should begin sweating lightly now.
Step 3
Increase the incline by 10 percent. For 5 minutes, maintain your current speed, remembering to keep your arms swinging and bent at the elbow. Keep your chin perpendicular to the floor and chest forward and expanded with each breath. Do not hold your breath.
Step 4
Increase your speed by 5 percent for an additional 5 minutes. Traveling up a slight incline, you should be making contact with the surface of the treadmill by striking firmly with the heel first. To maintain your speed and balance on the treadmill, allow your weight to rest primarily in the heel rather than the ball of your foot. Remember to keep those arms swinging.
Step 5
Increase your incline by 10 percent while maintaining the previous speed for a final five minutes. You may be sweating profusely and would have a hard time carrying on a conversation. Hang in there. This is the most intense of your first interval of training. If you made it this far, you can be quite proud of your progress.
Step 6
Return to a zero inclination at the speed at which you began the training session. Maintain this speed for 2 minutes and then rest.
Tips and Warnings
- Swinging the arms consistently increases the cardiovascular benefits of walking.
Things You'll Need
- Rubber soled walking shoes
- Comfortable cotton clothing
- Water bottle
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