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Treadmill Workouts - Walking

Treadmill Walking.

If you're passed "fit" to train (refer to PAR-Q and fitness tests), below is an easy entry level walking workout on a treadmill to get you in the swing of things. Monitor your heart rate throughout to ensure you're training within your suggested heart rate training zone.

Step 1.
First, choose the manual setting on your treadmill and program 3% incline and 3mph for your 2 minute warm-up.

Step 2.
From 3 to 6 minutes, increase incline to 12%. Keep speed the same.

Step 3.
From 7 to 10 minutes, decrease incline to 5% and increase speed to between 3.5mph and 4mph.

Step 4.
From 11 to 14 minutes, decrease incline to 15% and increase speed to 3mph.

Step 5.
From 15 to 18 minutes, decrease incline to 7% and increase speed to between 3.5mph and 4mph.

Step 6.
From 19 to 20 minutes, decrease incline to 3%. Keep speed the same (3.5mp to 4mph).

Step 7.
Select treadmill cool down setting (2 to 5 minutes).

You may also find the following pages useful:
Fitness Programs
Treadmill Workouts
Gym Workouts
Cardio Workout Considerations & Options
Fitness Tests