This treadmill workout improves cardiovascular fitness and improves speed on hills and flats – perfect for anyone looking to improve pace for an upcoming race or just decrease the boredom of treadmill work.
5 min. easy warmup
1 min. – jog at 0% incline
2 min. – jog at 3-5% incline
1 min. – sprint at 0% incline
1 min. – easy walk
Repeat this 5 min. interval 4-6 times for a 20-30 min. workout
Bonus: For each 2 min. interval (hill), increase the incline .5-1% each time!
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Now that the new year is in full swing, why not kick your fitness into high gear? We’ve got some great wellness ideas for you. Try them and live your best life in 2018.
Ditch Fried Foods Forever
There’s really no need to keep them in your diet. And what’s great about nutrition in 2018 is that it’s easier than ever to substitute healthy foods. Example: instead of a bag of potato chips, grab a handful of almonds. Easy. French fries? Uh, no. Snap peas? Now you’re talking.
Cardio is Good. Cardio + Strength Training is Better.
If your workouts only focus on cardio and don’t include strength training, you’re missing out on a lot of health benefits. Gaining muscle mass is about more than looking great in the mirror. (Although looking great in the mirror is awesome.) It’s about adding lean muscle mass, which helps your body burn calories efficiently. Make 2018 the year you try high-intensity interval training. Check in with a Snap Fitness trainer to get started.
Clear the Air
Taking good care of your body is important. But so is protecting the air you breathe. This may mean adding an air purifier or air-purifying plant to your home. A plant such a Garden Mum can do wonders to keep allergens out of your lungs.
Make Coffee a Super Food
These days it’s entirely possible to transform your morning coffee into something healthy and nutritious. One thought is to add in a little coconut oil. This will increase your intake of medium-chain fat, which has been shown to have a positive effect on blood lipids, lower triglycerides and raising HDLs. Another idea is to sprinkle in some maca powder, which will provide a generous dose of vitamins and minerals.
Get Serious About Recovery Time
Pushing yourself hard during a workout is great. But just as important as dialing it up while in the gym is dialing it down when you’re not. This means staying hydrated, stretching, getting enough sleep. Let rest be your secret weapon.
Vitamins Can Be Game-Changers
There are so many vitamins on the market that it can be confusing figuring out what to take. The solution? Check in with us. We have our own line of Clean Vitamins, which are made of the best natural ingredients, and super knowledgeable trainers. We can figure out what is best for you.
Self-Care is Job One
Wellness is about more than goals. It’s also about emotional needs. Make sure you strive to obtain inner calm. That can mean taking a long bath, going on a nature hike, luxuriating in a long nap, anything that helps you unwind and decompress. Protect your you-time. You deserve it.
My fitness adventure started with a FitBit and a single footstep. I was determined to lose weight. My goal was to take 15,000 to 20,000 steps a day, no matter what was going on in my life. That’s where it began. And it led me to Snap Fitness.
I never used to be a gym person. I didn’t know how to use most of the equipment and didn’t want people watching me. But I wanted to take my fitness to the next level so I started a Snap Fitness membership.
I was nervous. At first, I would only use one machine, the treadmill. I would jump on it and walk for up to two hours a day. People must have thought I was crazy! But I dropped 30 pounds and it felt great. Suddenly I wanted to do more.
I knew I needed to add strength to my life. I had tried a few supplements and was eating protein but I wasn’t seeing results. I was curious about resistance training. I was still nervous about training in front of people. But I quickly realized that people are kind and supportive when you are doing that improves your life.
I was able to find a program that suits my capabilities. I learned the joy that comes with committing to a routine. It’s not the amount of exercise that you do but that you keep doing it. I caught the bug! I went from being an ambivalent gym person to someone who never missed a day. The gym is just such a great atmosphere. I’ve made many new friends and I’m living a much healthier lifestyle.
I’m coming up on my one-year fitness anniversary. I’m still doing my cardio — I usually do a five-kilometer run every day — and staying on my program to build muscle and definition. It’s all given me such a new lease on life. I’m excited to see what happens next. I’m so grateful to Snap Fitness.