In my normal workout programming, there’s a treadmill workout scheduled once every two weeks. I call it the Redline workout.
The purpose of this workout is to take you up to the top end of your heart rate training zone, then you recover. Of course, be sure to check with your doctor if you aren’t sure if you should be doing this type of workout.
Here’s how it works:
- After warming-up, set the treadmill to a comfortable walking pace. For me, it’s between 3.0 and 3.5 mph.
- Next, set the incline to the maximum. Monitor your heart rate … when it gets to the top of your training zone (I like to go to 90%), lower the incline to 0 and allow your heart rate to come down to the lowest number of your target range (I use 70%). Recover there for 1 to 3 minutes, depending on your fitness level.
- Then, increase the incline all the way again. Repeat this cycle for 20 minutes (longer if you like, but keep it under 45 minutes)
- Keep track of how many times you are able to do this cycle of “incline/recovery”
- If you can’t get to 90% of your max heart rate by walking at 3 or 3.5 mph, increase the speed slightly on the next climb. Repeat that process until you find your “magic number”
This type of workout is great for fat loss, and is also helpful in treating metabolic syndrome. This type of intense workout mproves how your body handles blood sugar and responds to insulin, a hormone that controls blood sugar. Also, HDL (“good”) cholesterol increased by about 25% in the study group that did this workout 3 times per week.
My plan uses many different forms of interval training, so I will get these same benefits without getting burned out doing the same workout all of the time.