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Get it up - your heart rate, that is: Treadmill Walking

You can get a great work out walking on the TreadMill. The trick is to make sure you are really pumping your arms as you walk. Keep your elbows bent so your hands cross your chest while you pump.

Here's a program to try:

00:00-05:00 incline 1, speed 2.5 - Warm up
05:00-10:00 incline 3, speed 3.0 - 3.5
10:00-15:00 incline 5, speed 3.0 - 3.5
15:00-20:00 incline 5, speed 3.5 - 3.8
20:00-25:00 incline 8, speed 3.5 - 3.8
25:00-30:00 incline 8, speed 3.8 - 4.0
30:00-35:00 incline 8, speed 2.5 - WALK BACKWARDS
35:00-40:00 incline 5, speed 3.5 - 3.8
40:00-45:00 incline 5, speed 2.5 - Cool down

Walking backwards is great since it challenges your muscles in a whole new way. Make sure the machine speed is slow because it is hard to walk fast when going backwards.

Fit's Tip: If this is too hard or easy, adjust the levels accordingly. The key is to keep your heart rate up and to work harder as time progresses.

Join The Conversation
DStirk DStirk 10 years
i've walked backwards on the treadmill before and the only problem is that everyone in the gym was looking at me like i was crazy... but whatever, kind of fun.
rubialala rubialala 10 years
I'm totally with BlondeSugar, I can barely walk forwards on the treadmill. It would be hysterical trying to walk backwards! I'd fall down for sure. Wouldn't you love to see that happen at your gym?!? :ROTFL: Also, I had shin splints all the time when I used to play soccer and if I only use the treadmill for my cardio, my shins hurt a LOT. If I add in the elliptical and stationary bike (15 minutes each), then I don't get the shin splints as often. Here is some additional info on shin splints.
Fitness Fitness 10 years
Katie225 - I am with Beach Barie on this one. Orthodics are great and if you have insurance it should cover some of the cost. I had lots of Pilates clients with foot problems and orthodics helped them tremendously. Do you stretch your calves enough after working out? If the calves are really tight they can cause pain on the bottom of the foot. I too love the Elliptical - it has a certain grace to it- ya know?
BeachBarbie BeachBarbie 10 years
katie, you should get orthodics (sp)..custom made inserts for your shoes. I used to work in a physical therapy office, and we had a ton of people come in just to get the molds made. The molds are then sent to a company to make the insert. People were very happy with them. I hope this helps..if I couldn't walk without pain, I would go nuts.
katie225 katie225 10 years
i hate walking on treadmills because my shins start to hurt really bad. and then for some reason, the sides on the outside of my feet. i've tried changing to better shoes, but even with $70 adidas strapped on, everything still hurts. instead, i do elliptical. i wish i could walk/run without pain, though.
karmasabitch karmasabitch 10 years
Oh he11 no.. I'm with BS, I have a hard enough time walking forward on a treadmill. I use the arm rests unless I'm walking super slow.. I think I'd fly off if I were pumping my arms and going over 3.0.. and walking backwards? That's never going to happen.. I'd fly off for sure and end up in the ER :ROTFL: It's a good idea for anyone that actually has balance skills though ;)
BlondeSugar BlondeSugar 10 years
I can barely walk forwards with out killing myself.
Shiloh-Jolie-Pitt Shiloh-Jolie-Pitt 10 years
I would have never thought of walking backwards on the treddy... I'll try it right now! ______________________________________ ~~ Deck the halls with tchotchkes ~~
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