Week 4:
Moderate Incline – Jogging to Running – Treadmill
Day 1:
This is the first day in our last week. Congratulations for making it. This is the last cycle in this program. After which, it will be time to move on to another plan. I would suggest that you stay with the intermediate level for at least one more cycle, but you are the best guide of you fitness level. See how this week goes and you can decide. As always, if any step is too much, then go back down to the previous day.
| Activity | Incline | Speed | Duration |
| Warm-up |
0.0 |
2.0 |
5 |
| Ramp-up |
1.0 |
4.0 |
5 |
| Peak |
2.0 |
4.5 |
5 |
| Ramp-down |
1.0 |
4.0 |
5 |
| Cool-down |
0.0 |
2.0 |
5 |
| Total |
|
|
25 |
Beginner Level Plan
This is for those who are new to running, but who have been exercising for a while. Running is a bit more strenuous than the other routines, so you should start with walking, elliptical training, or stationary biking if you are new. As with any routine, you should consult your physician before beginning a structured exercise program to make sure that you are physically able to exercise.
Periodization Promotes Continued Weight Loss
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 a proper stretching at www.gettingfit.com/warmup.html
TMB
