健身英語第一單元補充資料1 Unit one supplementary materials

Unit one supplementary materials

Treadmill workouts for beginners

Very, Very Beginner Treadmill Workout

(1 minute jogging) + (75% max speed * 4 minutes walking) x 5 = 25 minutes

In this workout, you will jog at 75% of your maximum running speed for 1 minute and then reduce the speed to a decent pace walk for 4 minutes. This is then 5 times for a total of 25 minutes. This interval program means that you'll be spending a total of 5 minutes running and 20 minutes walking.

Next Level Beginner Workout

(2 minutes jogging) + (75% max speed * 4 minutes walking) x 5 = 30 minutes

Notice how this workout is almost identical to the first one, except for one little difference? In this treadmill workout, you'll be jogging twice as long while recovering for the same amount of time (4 minutes) you did in the first workout. The fact that your work to rest ratio is now 1:2 instead of 1:4 makes this workout more challenging because you are spending more of this workout at a higher speed. This workout allows you to run for 10 minutes and walk for 20 minutes.

Advanced Beginner Workout

(2 minutes jogging) + (75% max speed * 2 minutes walking) x 5 = 20 minutes

This treadmill running workout is more challenging because you now have the same amount of work as you do recovery (ie. a 1:1 ratio). You won't have as much time to recover between work bouts and therefore we have reduced the overall time of this workout to 20 minutes, during which you'll have 10 minutes of running and 10 minutes of walking.

Source: http://www.mytreadmilltrainer.com/treadmill-workouts-beginners.html