Week 3:Moderate Resistance 1 (Mod R1): Start the warm-up phase at Minimum Resistance Min R1 level and Min S1. In the last minute of the warm-up phase, increase the resistance to Mod R and speed to Min S2. In the last minute of the ramp-up phase, increase the speed to Mod S. Adjust the resistance until you notice that it requires a moderate amount effort to move the machine. This level is what we will call Mod R1 for short. Write the number down because you will need it later.
Day 1:Now, it’s time to take up our incline again. This speed will stay at last week’s level. The incline should feel like a small ramp. As always, if any step is too much, then go back down to the previous day.
| Activity | Incline | Speed | Duration |
| Warm-up |
Min R1 |
Min S1 |
5 |
| Ramp-up |
Mod R |
Min S2 |
5 |
| Peak |
Mod R1 |
Mod S |
5 |
| Ramp-down |
Mod R |
Min S2 |
5 |
| Cool-down |
Min R1 |
Min S1 |
5 |
| Total |
|
|
25 |
This is the Intermediate Level plan. This is for those who have completed the basic program, or who have been exercising 3 or more times per week at a moderate pace for more than a month. If you are new to exercising, or if you haven’t been exercising in a while, you should consult your physician before beginning a structured exercise program to make sure that you are physically able to exercise. You should start with the Beginner Level.
Each exercise plan is built upon, periodization, which is the idea of cycles which increase in intensity in a fixed pattern. Each week increases the intensity of the exercise. While each day during that week increases the duration so you get the maximum benefit. As you continue to exercise, your body becomes more efficient, and the more efficient that you become, the less energy you use. This is why variation in your routine is important. To get the most out of your routine, you have to challenge your body in new ways, which is why none of these routine is for longer than 4 weeks.
Always make sure that you stretch before and after exercising. You can get some tips on proper stretching at www.gettingfit.com/warmup.html
TMB
