The 30-Day Treadmill Workout

The 30-Day Treadmill Workout

Today’s post is brought to you by Shape.com

Against all odds, you might just fall in love with the treadmill this month, thanks to this killer workout program that uses speed, hill, and endurance intervals—plus body-weight moves with the treadmill…

Image result for treadmill workouts

In addition to helping you beat boredom, the roughly 30-minute-long interval workout will help you become a stronger runner by improving your endurance, speed, and power over the month, while also sculpting your entire body with killer hill intervals and body-weight moves that incorporate the turned-off treadmill. (You can also opt to do them on a mat instead.) Don’t worry, you’ll also have time for recovery—which can mean a jog or a walk if you’re a beginner—to get your heart rate down and prepare you for the next interval. And most importantly, since the program is built around your own personal base pace (more on how to figure out that number below), it’s designed for all levels of athletes—even those brand new to running.

How it works: The first week, you’ll follow the workout as-is. If you’re new to running, start implementing this workout into your routine two days per week, Arzon suggests. The rest of the week you’ll spend doing low-impact workouts like spinning or yoga, plus one “long” run—whatever that means to you. While this is a great opportunity for those training for longer races to get their miles in, it can also be swapped for 60 minutes of sustained cardio, such as 30 minutes on the StairMaster and 30 minutes on elliptical, Arzon says. For the rest of the month, you’ll focus on improving one component of the workout each week—speed, hills, or endurance—while keeping the other areas the same. (This ensures you don’t increase your total distance by more than 10 percent per week, a good safety measure.) Even though you’re only making one component harder at a time, you’ll probably see improvement across the board, she says.

Before you begin your treadmill workout, start with some pre-run dynamic stretches that will improve your range of motion and loosen up your muscles to help reduce your risk for injury. And after you finish your cool-down sesh, turn the treadmill off and use it for some quick static stretches that will help loosen up tight quads, glutes, lats, and hamstrings.

Treadmill Challenge Chart

www.ScullyFit.com

ScullyFit Launches at Riverwalk Apartments

ScullyFit team

 

Scully Team members spent time at Riverwalk at Millennium Apartments this morning rolling out the ScullyFit brand and demoing the communities cutting edge fitness equipment.

Residents got to learn what ScullyFit is all about and got to see and try the many features the equipment and software has to offer. From running virtual active courses with interactive gradual terrain changes around the globe to the new Sprint8 app specializing in automatic HIIT (high intesnsity interval training), the top of the line equipment at Riverwalk has something to keep everyone engaged, no matter what your fitness level.

In addition to our exclusive cardio experience, residents also toured the group fitness studio offering classes in various formats led by virtual trainers. The best part of this technology is it makes instructor-led workouts available 24 hours a day – so no matter what your schedule is, there is a class at a time convenient for you! Available class styles include Bodyweight Training, Plyomentric Training, Zumba, Kickboxing, Spin, Step and Body Pump.

Any Scully residents residing at communities that feature this equipment should contact the leasing office to schedule a demo if they have not yet experienced it. Our staff would be happy to show you how it all works!

For any Riverwalk residents working the 9-5 grind that were unable to make it today, there will be another chance to check it all out on Wednesday, August 19th from 6:30pm to 8:00pm. Make sure you stop by to enter to win a Fitbit ChargeHR!

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www.scullyfit.com