The exercises provided by TRUE Fitness are for educational purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, before beginning this or any exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. TRUE disclaims any liability from and in connection with this program.
Now that you have built up your client’s stamina with the beginner Alpine Runner walking workout, they should be ready to increase the speed. Walking, jogging or running at an incline offers many more benefits than exercising on a flat surface. By increasing the incline on the treadmill, you are almost doubling the effectiveness of your client’s cardio workout.
Research from a University of Georgia report found that uphill running activates 9 percent more muscle each stride compared with exercising at the same relative intensity on level ground. This workout incorporates some H.I.I.T. training concepts where the exerciser will be alternating between running, walking and at some points, not moving at all. Additionally, the speed and incline vary and change to ensure their heart rate stays up and you burning calories.
This running workout will require the user to straddle the treadmill and hold onto the handles or arms for added support. Be sure your client is aware of this and that you are nearby to assist if they need help.
Knowing 80-90% of your client’s maximum heart rate will be helpful so that you know when you need to adjust the speed, incline, or rest interval. For example if your client is barely able to complete an interval, check their heart rate. If they have exceeded 80-90% of their maximum heart rate, increase the duration of the upcoming rest interval and decrease the speed.
Keeping the incline will maintain the intensity of the next interval, yet the reduced speed will help keep your client safe and in control, compared to running. There will be less risk of tripping up on the treadmill when the speeds are decreased, especially if your client is starting to reach their limit.
All it takes to do this workout is about 30 minutes, and that gives you time before and after the workout to prepare and recover. This workout already includes a cooldown, but be sure to take more time to cool-off if needed, at least until your heart rate returns to its normal resting rate. Cooling down after a workout like this, it is vital so your body recovers properly and in a healthy way.
When doing incline training workouts, you are increasing the activity of major muscles like: calf muscles, glutes and hamstrings therefore, stretching afterwards is a must. Utilize the TRUE Stretch and do the following stretches. Hold each stretch for 3 to 5 seconds and repeat each 5 times while breathing in your normal rhythmic pattern.
Like the Alpine Runner walking workout, the overall goal of this workout is to start small and finish big, it will be a gradual process with the end goal being able to consistently walk at a 9% incline range at your normal walking speed. Keep in mind that as you start to increase the incline, you may have to decrease the speed. It is all about keeping a steady heart rate! Also remember – listen to your body and take breaks if you need it and only go as fast, slow or high as you feel comfortable.