My "Economics"

Wednesday 11 February 2009

శ్రీ శ్రీ

నిప్పులు చిమ్ముకుంటూ
నింగికి నే నెగిరిపోతే ,
నిబిడాశ్చర్యంతో వీరు

నెత్తురు కక్కుకుంటూ
నెలకు నేరాలిపోతే
నిర్దాక్షిణ్యంగా వీరే ”
- శ్రీ శ్రీ

Wednesday 21 January 2009

Untitled

12-Week Treadmill Workout

Indoor walking routines for every person

by Marianne McGinnis, Prevention.com


Even avid exercisers find excuses to skip workouts in winter. So we asked Norma
Shechtman, the American Council on Exercise's Group Fitness Instructor of the
Year for 2003, to develop a lower-body routine that burns fat, builds muscle,
is at least a little fun -- and can be done indoors.


12-Week Treadmill WorkoutShe
surprised us by bringing up an old standby that's probably sitting in your basement:
a treadmill. "Many people think of treadmills as monotonous," she
says. "I wanted to prove that you can have 3 whole months of workouts with
so much variety you'll never get bored." The treadmill is the most popular
piece of home exercise equipment, and for many walkers and runners, it's the
only way they can stick with their workouts during the cold winter months.


Here you'll find a 12-week program that includes challenging power mixes, hill
climbs to keep things interesting, speed intervals to crank up your calorie
burn, and unique strength moves to get your legs as ready for shorts season
as you probably are.


























































12-Week Fat-Burning Workout





 

Weeks 1 to 4



Weeks 5 to 8



Weeks 9 to 12

Monday

Cardio Walk



Cardio Walk

Strength Moves



Cardio Walk

Strength Moves

Tuesday

Speed Intervals



Speed Intervals



Speed Intervals

Wednesday


Cardio Walk



Cardio Walk



Cardio Walk

Thursday

Incline Intervals



Incline Intervals



Incline Intervals

Friday

Rest



Cardio Walk

Strength Moves


Cardio Walk

Strength Moves


Saturday

Power Mix



Power Mix



Power Mix

Sunday

Rest



Rest



Cardio Walk


Click here
for our preferred treadmill


Essentials / Cardio Walk / Speed Intervals



Essentials:



Warm up (5 minutes)

Walk slowly (1.5 to 2 mph) for 1 minute. Slow your speed (to no more than 1.8
mph), and walk on your toes for 30 seconds, then switch to your heels for 30
seconds. Repeat the toe and heel walking one more time. Raise your incline to
6, and stretch your legs by taking longer strides for 1 minute. Lower the incline
to 0, and speed up to 2.5 to 3 mph for 1 minute.


Cool down (5 minutes)

At the end of your walk, reduce your speed to 2.5 to 3.5 mph, and walk for 3
minutes. Then slow down to 1.5 to 2.5 mph, and walk for 2 more minutes.


Stretch

To avoid tight calves, try this stretch: Standing on the edge of a step, gently
lower one heel. Hold for 45 to 60 seconds, then switch legs.



Cardio Walk:



After warming up, walk between 3 and 4 mph. Choose a pace that has you breathing
harder but still allows you to talk without gasping. Remember to cool down afterward.


Weeks 1 to 4

Walk for 20 minutes. Total workout time: 30 minutes


Weeks 5 to 8

Walk for 30 minutes. Total workout time: 40 minutes


Weeks 9 to 12

Walk for 40 minutes. Total workout time: 50 minutes



Speed Intervals:



After warming up, walk at a moderate pace (3 to 3.5 mph) for 5 minutes. Now
you'll begin your intervals: Increase to a fast walk (3.5 to 4.5 mph; see below
for durations), followed by a 5-minute moderate pace (3 to 3.5 mph). You'll
repeat the fast/moderate intervals a total of three times. Finish with the cooldown.


Weeks 1 to 4

Do 1-minute speed intervals. Total workout time: 33 minutes


Weeks 5 to 8

Do 2-minute speed intervals. Total workout time: 36 minutes


Weeks 9 to 12

Do 3-minute speed intervals. Total workout time: 39 minutes

Click here
for our preferred treadmill


Incline Intervals / Power Mix



Incline Intervals:



After warming up, walk for 5 minutes at 3 to 4 mph with your treadmill at a
0 or 1 incline. Then increase the incline (see below for specifics) for 5 minutes.
As you raise the incline, you may need to slow your speed to maintain good form.
You'll repeat the flat/incline sequence a total of two times. Then walk for
another 5 minutes at 0 or 1 incline before cooling down.


Weeks 1 to 4

Increase your incline to 4 or 5. Total workout time: 35 minutes


Weeks 5 to 8

Increase your incline to 6 or 7. Total workout time: 35 minutes


Weeks 9 to 12

Increase your incline to 8 or 9. Total workout time: 35 minutes



Power Mix:



After warming up, try this sequence. Always cool down afterward.


Speed Pyramid

Walk for 30 seconds at 3.5 mph; increase to 4.5 mph for 30 seconds. Walk for
45 seconds at 3.5; increase to 4.5 for 45 seconds. Walk for 1 minute at 3.5;
increase to 4.5 mph for 1 minute.


Incline Pyramid

Start at an incline of 4, and walk for 1 minute. Elevate to 5 for another minute.
Continue to increase the incline every minute up to an incline of 8, and then
decrease the incline every minute, back down to 4. Try to maintain 3 to 4 mph
throughout.


Recovery

Walk at 3 to 4 mph (0 incline) for 5 minutes.


Weeks 1 to 4

Do the workout one time through. Total workout time: 28.5 minutes.


Weeks 5 to 8

Do the following sequence: speed pyramid, incline pyramid, recovery, speed pyramid,
recovery. Total workout time: 38 minutes


Weeks 9 to 12

Do the workout two times through. Total workout time: 47 minutes

Click here
for our preferred treadmill


Strength Moves


12-Week Treadmill Workout - Side SteppingWalk
at a very slow speed (about 0.5 to 1 mph) for the first two exercises, then
stop the treadmill for the third. If you have time, repeat the whole 3-minute
sequence. As you get fitter, you can increase the speed, but we recommend staying
at or below 2 mph.


Side Stepping

With the treadmill moving slowly and your right hand on the console, turn to
the left so your right shoulder is facing forward. 12-Week Treadmill Workout - Lunge SteppingAs
the belt moves your feet to the left, step your right foot to the right, and
then step your left foot to the right. Continue side stepping for 30 seconds.
Repeat facing the right side for 30 more seconds. (Works inner and outer thighs
and hips)


Lunge Stepping

Holding the front rail, let the belt take your feet back until your arms are
extended, then take a large step forward with your right leg. Bending your right
knee, lower your left knee toward the belt, then press off with your left foot
and stand back up. 12-Week Treadmill Workout - SquatsContinue
by stepping forward, alternating legs, for 30 seconds. (Works thighs and butt)


Squats

Stop the treadmill, and straddle the belt so you're standing on the frame. With
your hands lightly resting on the front rail, sit back as if in a chair, but
don't extend your knees past your toes. Press into your heels, and stand back
up. Repeat 12 times. (Works butt and thighs)

Click here
for our preferred treadmill