JACKSONVILLE, Fla. – The YMCA is sponsoring a big event this Tuesday. Treadmill Tuesday is a way to help keep you on that New Year goal of losing weight.
To participate, visit your neighborhood Y for free or post a photo of the treadmill dashboard summary displaying the total distance and time. Tag @FirstCoastYMCA and use #My30 and #TreadmillTuesday.
Beginner 30-minute Treadmill Workout:
Interval based workout
· 2 minutes walking/1 minute jogging or running
· Walking speed between 2.5-3.5 mph
· Jogging/Running speed between 4-6.5 mph
· Incline set at 1-2% for entire 30 minutes
*Goal is to gradually shift the interval to longer jogging/running segments and shorter walking intervals
Intermediate 30-minute Treadmill Workout:
· Interval based workout
· 1 minute walking/2 minutes jogging or running
· Walking speed between 3-4 mph at 3% incline
· Jogging/Running speed between 5.5-7 mph at 2% incline
*The intermediate workout is a continuation of the beginner interval as stamina is increased
Advanced 30-minute Treadmill Workout: (online)
· 2-2 incline/interval
· 2 minutes walking at 3% incline
· 2 minutes running at 2% incline
*alternate the 2-2 ratio: incline by 1% each walking segment and speed by .2 mph each running segment