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Beginner Treadmill Workout (with a detour)

Posted Nov 18 2008 11:56am

Most of you know my workout history, right? I mention it on my Workout Progress page (which I’m not updating as much as I should). It’s a very summarized version of my personal workout history but if you look at a stream of old posts since starting this blog you’ll get a pretty good picture of my progression these last 3 years.

  1. If you look at my oldest archives (2005-2006) I never mention the "E" word as I wasn’t really exercising. However you can see it old comments that people were curious.
  2. Then October 10, 2006 I recognize the need for more structured workouts. That’s over 6 months after I reached my goal weight.
  3. December 31, 2006 I finally answered the workout question. Didn’t I have anything better to do on New Year’s Eve??? :~P
  4. By July of the next year I was "Thinking About… IT". Is it bad that I crack my self up? ;~P LOL
  5. Within 2 months I was calling myself a Gym Rat!
  6. By November 2007 I was starting to really notice changes in my body from working out and I talk about my stamina increasing.
  7. In March the Running started and I shocked myself with my nre love of long workouts.
  8. Unbelievable, by April of this year people were asking me about Exercise Motivation. ME?!?
  9. June I ran my first ever 5k race!
  10. In August I proclaim my love for Weight Training and dispel some myths.
  11. And of course, most of you know about my recent relay run and pull up brag.

I didn’t plan on sharing all of this with you but when I sat down to write up a simple treadmill routine my trainer had me do the other day I was inspired. Not by the workout itself as much as my mindset while doing it.

Let me explain.

The trainer plops me on the machine and tells me what to do. Then he walks away. At first I was like… "NOOO Don’t leave me. I’m going to be bored. There’s no way I can finish this alone. Especially without my iPod!" Then I realized that was "Old Roni" talking. I could SO do this. I’ve done it and I’m doing it! Then I start thinking (you guys probably hate it when that happens ;~P) Thinking about how far I’ve come and how much I used to LOATHE getting on this stupid gerbil wheel. How a year and half ago I’d be lucky to walk for 5 minutes before wanting to kill myself out of boredom.

Now look at me. For Pete’s sake, who have I become?!? Some crazed workout obsessed women that almost had a cow because she had to move her gym date to meet with a client. (I’m serious, that just happened and I’m pissed). LOL

In all seriousness, I want to shake everyone who wants to lose weight and get fit and tell them it IS POSSIBLE! You just need to do the work and make it a priority. For me it was a slow progression. I think that’s key. You can’t expect to be MizFit overnight! It takes hard work and dedication (I’m sure she’ll tell you the same ;~P). It takes doing what you can, when you can and recognizing that perfection isn’t worth it. But being good to your body and your soul is.

Ok, I TOTALLY took a detour from the point of this post. Sorry. You guys probably think I’m nuts. Who am I kidding, I am. :~)

Finally here’s the workout! This is for the beginners out there. All the "Old Roni’s" who think they can’t do it. The ones who can’t last more the 5 minutes on the treadmill without getting bored.

The idea is to change it up every minute by increasing the incline and speed and then stepping back down. For me, the fact that every minute I’m changing something seems to help. Although it has you looking at the screen all the time which can make it seem slow. I guess it depends on the type of person you are. :~) I like to be "doing something".

By the end of this you’ll get a nice 25 minute walk in. Try to lose yourself in it. Reflect on your day, jam out to your favorite tunes, watch a little TV. Whatever it takes! You deserve 25 minutes to do something nice for yourself, don’t you?

TimeInclineSpeedNotes
003Start by just getting up to speed.
113.1Every minute we’ll be upping the incline and the pace (just by a tiny bit)
223.2 
333.3 
443.4 
553.5 
663.6You made it past 5 minutes.. WHoo HOO! LOL
773.7 
883.8 
993.9 
10103.9Once you get to 10 keep speed the same, this is a walking routine, you don’t want to go much faster - unless you want to that is!
11113.9 
12123.9Once you hit 13… start backing it back down.
13113.8Notice the speed will always equal the incline 11 = 8 + 3 — These are they types of things that my brain get’s preoccuped with. LOL
14103.7 
1593.6 
1683.5 
1773.4 
1863.3 
1953.2 
2043.120 minutes already! You just need to cruise to the end now. :~)
2133.0 
2222.9 
2312.8 
2402.7Your DONE! Fasted 25 minutes, NO?!? Now pat yourself on the back! You did it for YOU! :~)

Note: I’m not a trainer, a doctor or a even a nurse. If you kill yourself by doing this routine it’s on you. ;~P Maybe that’ll teach you not to listen to crazy people on the internet.

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