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Beginner Treadmill Walking Workout

Once you know your RPEs, you can start this exercise plan, designed by Sidorenko. For best results, alternate between the Speed Workout and Incline Workout two to five times a week. Why switch it up? Muscles that repeat the same movements all the time just don't work as hard to help you lose weight. Changing your routine challenges your body to get healthier.

When these beginner workouts feel too comfortable—you find yourself increasing your initial inclines and/or speeds to get to the suggested RPEs—move on to the intermediate level.

Speed Workout

Adjust the treadmill speed to increase and decrease your RPE. Repeat this workout for 45 minutes to an hour.

  • WARM UP: Walk 3-5 minutes at RPE of 2.
  • INCREASE INTENSITY: Walk 3 minutes at RPE of 3.
  • WORK IT: Walk 30 seconds at RPE of 5.
  • STICK WITH IT: Walk 30 seconds at RPE of 3.
  • COOL DOWN: Walk 3-5 minutes at RPE of 2.

Incline Workout

Adjust the treadmill speed and incline to increase and decrease your RPE. Repeat this workout for 45 minutes to an hour.

  • WARM UP: Walk 3-5 minutes at RPE of 2.
  • INCREASE INTENSITY: Increase speed until you're at RPE of 3-5. Walk 3 minutes.
  • WORK IT: Stay at the same speed but increase treadmill incline by 3%. Walk 1 minute at RPE of 4-5.
  • STICK WITH IT: Decrease incline until you're at RPE of 3-5. Walk 2 minutes.
  • COOL DOWN: Decrease incline and speed until you're at RPE of 2. Walk 3-5 minutes.

 

Originally published on FamilyCircle.com in May 2010.

All content on this Web site, including medical opinion and any other health-related information, is for informational purposes only and should not be considered to be a specific diagnosis or treatment plan for any individual situation. Use of this site and the information contained herein does not create a doctor-patient relationship. Always seek the direct advice of your own doctor in connection with any questions or issues you may have regarding your own health or the health of others.

 

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