Week 4: Steeper Incline – Brisk Walk Pace
Day 5: After today, we’re at the end. Great work! When you’ve completed today, you will be done with this plan. As I state in every post, it is important to switch up your routine. I would suggest that you move on to another plan at the beginner level. After two cycles at the beginner level, you may want to try the intermediate level. There’s not a hard or fast rule. As always, if any step is too much, then go back down. There is no shame in staying a beginner for good. The only shame would be to quit now.
| Activity | Incline | Speed | Duration |
| Warm-up |
1.0 |
2.0 |
5 |
| Ramp-up |
2.0 |
2.5 |
5 |
| Peak |
4.0 |
3.5 |
15 |
| Ramp-down |
2.0 |
2.5 |
5 |
| Cool-down |
1.0 |
2.0 |
5 |
| Total |
35 |
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. 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. This 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
