Optimum Treadmill Fitness

Treadmill Fitness

Treadmill Cardio : Intensity Training

      Treadmill Trainer : Endurance Training (30 Mins)

      Target : Achieve 85% Intensity of THR

    • Warm up, Speed: 3.0 MPH, Time: First 3 Mins, Incline 0%
    • P. Walking, Speed: 4.0 MPH, Next Min. 4th Minute, Incline 1%
    • Jogging, Speed: 5.0 MPH, Next Min. 5th Minute, Incline 1 % Incremental
    • Jogging, Speed: 6.0 MPH, Next Min. 6th Minute, Incline 1% Incremental
    • Jogging, Speed: 7.0 MPH, Next Min. 7th Minute, Incline 1% Incremental
    • Jogging, Speed: 6.0 MPH, Next Min. 8th Minute, Incline 1% Decremented
    • Jogging, Speed: 5.0 MPH, Next Min. 9th Minute, Incline 1% Decremented
    • P.Walking, Speed: 4.0 MPH, Next Min. 10th Minute, Incline 1% Decremented

      Repeat 7 Minutes Endurance Cycle 2 More Times

    • Slow Down, Speed: 3.0 MPH, Time: 6 Mins

      Check Midway after 7.0 MPH Speed of Second Cycle, you would have achieved 85% Intensity. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results. If you feel overexerted lower the incline by 1%

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      Treadmill Trainer : Extreme Training :

      Speed Cum Endurance Training (45 Mins)

    • Target : Achieve 85% Intensity of THR

    • Warm up, Speed: 3.0 MPH, Time: 5 Mins, Incline: 0 %

      Treadmill Speed Training

    • Jogging, Speed: 6.0 MPH, 6-10 Minutes, Incline 0%
    • Running, Speed: 8.0 MPH, 11-15 Minutes, Incline 0%
    • Running, Speed: 10.0 MPH, 16-18 Minutes, Incline 0%
    • Jogging, Speed: 6.0 MPH, 19-20th Minute, Incline 0%

      Treadmill Endurance Training

    • Jogging, Speed: 6.0 MPH, 21-25th Minute, Incline 2% Incremental
    • Jogging, Speed: 6.0 MPH, 26-30th Minute, Incline 2% Incremental
    • Jogging, Speed: 6.0 MPH, 31-35th Minute, Incline 2% Incremental
    • Jogging, Speed: 6.0 MPH, 36-40th Minute, Incline 3% Decremental
    • Slow Down, Speed: 3.0 MPH, Time: 6 Mins

      Check after 10.0 MPH Speed , you would have achieved 85% Intensity. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results. If you feel overexerted lower the incline by 1%.