If you're pressed for time, here's a workout to try on your treadmill. This one is called the "No Excuses" routine because it delivers maximum results for the time invested. When you get comfortable with this 15 minute routine, and you have time... Repeat it!
The "perceived exertion rate" in these workouts is based on a scale of 0-10 and used to measure the intensity of the exercise. For example, 0 (nothing at all) is how you feel at rest, 10 (very, very heavy) is how you feel after extremely strenuous exercise.
No Excuses routine
Start on the Treadmill:
Time / Speed / Intensity / Perceived Exertion
5 min. 3.5 mph - warm up 1% level 2-3
1 min. 4.5 mph - speed walk / run 6% level 6
2 min. 3.5 mph - walk / slow jog 4% level 4
1 min. 4.5 mph - speed walk / run 6% level 6-7
1 min. 4.5 mph - speed walk / run 6% level 7
1 min. Slowly take it down to STOP 1% level 2-3
Duncan Isenhower For a decade, Duncan has managed the installation, service and repair of machines for the top manufacturers of fitness equipment including Precor, Cybex, Technogym, Startrac, Freemotion just to name a few. Providing friendly, top quality, "white glove" service propelled Duncan onto the short list of highly-requested service technicians covering Central Texas. At Austin Fitness Rentals, Duncan is leading the expansion efforts of the finest rental and service team in Texas. His goal is to provide the best solution to meet all of your equipment needs. When he’s not providing stellar customer service, you can most likely find Duncan on the golf course or playing in a gig somewhere in or around Austin.