Cardio Round-Up: Two Run/Walk Workouts
The cardio craze is in full effect and skin is in. People are looking to rev up their aerobic fitness with more running, biking, and jumping rope than they did in the spring.
The run/walk workout is how many people start getting active, but even if you are in great shape, some run/walk workouts can still be a challenge. Here are two workouts that will help push you beyond your limits. As you get more fit, increase the intensity of these workouts, extend run time, and lower recovery to continue to get results.
Treadmill/Run Incline Challenge
If you're using a natural hill instead of a treadmill, run 30 seconds up hill and walk down to the bottom of the hill for recovery. Add 10-20 seconds more at each interval to get to the top of the hill by the end of the workout.
Warm-Up for 5-10 minutes with a walk or light jog.
Run 1/4 mile at 75% intensity at Incline 3.
Walk 1 min 30 sec at Incline 1.
Run 1/4 mile 85% intensity at Incline 5.
Walk 1 min 30 sec at Incline 1.
Run 1/4 mile 100% intensity at Incline 7.
Walk 2 min at Incline 1.
Run 1/4 mile 100% intensity at Incline 8.
Walk 2 min at Incline 1.
Repeat the 1/4 miles at progressively lower inclines until you get to Incline 5.
Remember to incorporate 2 minute walking recovery before starting the next 1/4 mile.
Cool down 5-10 minutes.
Track Run with Milestone Body Weight Exercises
Warm-Up for 5-10 minutes with a walk or light jog.
Plot 4 spots along your route or track that are equidistant, your milestones. Here you'll do body weight exercises at reps of 10.
Jog or Run a 1/4 mile or one lap. At your first milestone do 10 reps of the one-leg squat and reach, switch and do ten reps on the opposite leg.
Jog or Run a full lap and sprint or walk to your third milestone. Do 10-20 reps of push ups depending on your fitness level.
Jog or Run a full lap and sprint or walk to your fourth milestone. Do 25-50 to long-arm crunches.
Repeat the circuit with jumping jacks, around-the-world lunges, planks, and bicycle crunches.
Your thoughts...
How would you modify this workout for better results?
Comments
I am a 71 year old senior are there cardio workouts for seniors that would give good results but not be too intense. I do walk and do Yoga but need more cardio.
If these sessions for 'revving up aerobic fitness', then greater gains will be made by training aerobically. Running at 100% intensity has very limited application. Beginners should be especially wary of training at such high levels.
'get to the top of the hill by the end of the workout', The top? How big is the hill?
There seems to be some important detail missing from the sessions.
It doesn't seem clear what these sessions are trying to achieve.
For basic beginners running training then C25K would be ideal or other running training plans.
People will get more benefits from the time they spend training if it is correctly structured.
Original Post by: dannyjeterWhat do you mean by the different intensity
Thanks for your question, the percentages pertain to your heart rate. If there is a heart monitor and maximum heart rate chart on the treadmill you are using, you can use the percentages to determine what level to exercise at to get the proper results. You should not go past that level of intensity at each interval.
Original Post by: runningtrainingIf these sessions for 'revving up aerobic fitness', then greater gains will be made by training aerobically. Running at 100% intensity has very limited application. Beginners should be especially wary of training at such high levels.
'get to the top of the hill by the end of the workout', The top? How big is the hill?
There seems to be some important detail missing from the sessions.It doesn't seem clear what these sessions are trying to achieve.
For basic beginners running training then C25K would be ideal or other running training plans.
People will get more benefits from the time they spend training if it is correctly structured.
Multiple studies show high intensity interval aerobic training is superior to moderate intensity training for improving aerobic capacity. The Couch to 5K Plan is very similar to this workout and I believe both are suitable for beginners to gradually improve their overall endurance as well. While a beginner can do the workouts above, it is best for people who already have a regular workout routine to increase their exertion and challenge their cardiovascular fitness without the need for sprinting. For those who are unaware, here is a link to the Couch to 5K Running Plan. http://www.coolrunning.com/engine/2/2_3/181.shtml
Original Post by: carolyn_rOriginal Post by: runningtrainingIf these sessions for 'revving up aerobic fitness', then greater gains will be made by training aerobically. Running at 100% intensity has very limited application. Beginners should be especially wary of training at such high levels.
'get to the top of the hill by the end of the workout', The top? How big is the hill?
There seems to be some important detail missing from the sessions.It doesn't seem clear what these sessions are trying to achieve.
For basic beginners running training then C25K would be ideal or other running training plans.
People will get more benefits from the time they spend training if it is correctly structured.
Multiple studies show high intensity interval aerobic training is superior to moderate intensity training for improving aerobic capacity. The Couch to 5K Plan is very similar to this workout and I believe both are suitable for beginners to gradually improve their overall endurance as well. While a beginner can do the workouts above, it is best for people who already have a regular workout routine to increase their exertion and challenge their cardiovascular fitness without the need for sprinting. For those who are unaware, here is a link to the Couch to 5K Running Plan. http://www.coolrunning.com/engine/2/2_3/181.shtml
Thanks Carolyn,
I'm not disputing that HIIT sessions can have their place in a training schedule. I'm just anxious about having beginners running at 100% maxHR.
I am sorry I do not not see any similarity between the workout above and C25K which includes only walking and jogging.
I'd suggest that those who want to launch into HIIT should work on strengthening their muscles and connective tissues for a good few weeks first, otherwise they are placing themselves at a high risk of injury. Even then, some people should be thinking very carefully before training at 100% maxHR.
The often cited work of Tabata on HIIT was targeted at Olympic standard athletes, and other studies too used highly trained athletes as their subjects. I think readers of this site such be fully aware of the correct way to adapt to HIIT.
This would have been great for me a few years ago, however I am having major problems with my legs(tendons) and knees. Biking is the only thing that works for me right now. Would the same theory work with biking? Changing the intensity, during the ride? I don't see why it wouldn't.
dianemar, with the bike you can do short sprints - whether it is for a couple of blocks then less intense or a good hill climb or three.
Maybe someone could post a REAL beginner's work out. I'm just now at the point where I can walk between 1/4 to 1/2 a mile at a time. At 350+ lbs, jogging or running is NOT an option for me.
Original Post by: onmyway2boraboraMaybe someone could post a REAL beginner's work out. I'm just now at the point where I can walk between 1/4 to 1/2 a mile at a time. At 350+ lbs, jogging or running is NOT an option for me.
Walk up hill while doing you 1/4 to 1/2, treadmills simulate this well.
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What do you mean by the different intensity