pyramid intervals treadmills

Pyramid Intervals – Getting Top Value from Cardio Treadmill Workouts

Here is 40 minute cardio treadmill work out. Basically, the pattern is:

  • 10 minute Warm Up (slow speed)
  • 2 minute Power walk (faster and at an incline)
  • 5 minute Brisk (running at less than full sprint)
  • 5 Minute Slow (a little bit faster than warm up)
  • 2 minute Power walk (faster and at an incline)
  • 5 Minute Slow (a little bit faster than warm up)
  • 2 minute Power walk (faster and at an incline)
  • 5 Minute Slow (a little bit faster than warm up)
  • 2 minute Power walk (faster and at an incline)
  • 2 minute Cool Down (slower than Warm Up)

pyramid and cardio treadmill-workout

Notice that there is a constant switching of pace throughout the workout. This benefits the cardiovascular system.

The treadmill is a great cardio workout no matter if a person walks or runs on it. The only problem that people complain about is it can be very repetitive and boring. Even if the workout area has a television set, there still are times when it all is extremely monotonous. While Pyramid or uneven workout durations improves the otherwise monotonous nature, there are few more ways that a person can do some improvements in the treadmill cardio workout to makes things more interesting.

Let the Music Play

Workouts to background music can be extremely enjoyable and make the minutes fly by. A lot of treadmill enthusiasts use their IPods during the workout, and this does relieve the tedious repetition. Something to think about while wearing the iPod is to focus attention on one particular spot in front of the treadmill. This could be the far wall or an item on a table. Focused attention means that a person is not distracted by other motion, and cannot only enjoy the music that much better but the running is even less of a chore because of it.

Proud Chest

Anyone who goes to a yoga class knows that the yoga instructor keeps referring to a proud chest. In yoga, this is sticking the chest out and having shoulders back. This is also an excellent posture for running. When a person uses the proud chest, he or she puts less stress on the legs and is able to breathe more fully. That last point is good to remember, because the legs use up a lot of oxygen. The better the breathing, the more oxygen is inhaled, and the less fatigued the legs become.

Lunge and Incline

Just for a little variety, a runner can lower the speed and increase the incline grade of the treadmill. The runner then switches the pace too deep lunges as opposed to jogging or walking. This gives the gluteal muscles (aka the butt) and the thighs a really good workout.

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