Treadmill Hiking Workout
By Kim Watters, Fitness Manager
In this workout, you'll build endurance for hiking. For added conditioning, carry a 10-lb (or more) backpack and wear your hiking boots! The speeds and inclines listed are samples only and are for intermediate exercisers (those who have been exercising for 3 or more months). Increase or decrease the speed according to your fitness level. To determine your exertion level, visit the Perceived Exertion Scale
|
TIME |
INSTRUCTIONS |
ENDING SPEED/INCLINE |
|
5 minute warm up |
3.0 mph/1% incline |
3.0 mph/1% incline |
|
5 minutes |
Increase incline 1 increment every minute |
3.0 mph/5% incline |
|
1 minutes |
Increase incline to 10% |
3.0 mph/10% incline |
|
5 minutes |
Starting at 10%, reduce incline 1 increment every minute |
3.0 mph/5% incline |
|
1.5 minutes |
Increase incline every 15 seconds |
3.0 mph/12% incline |
|
30 seconds |
Remain at above speed/incline |
3.0 mph/12% incline |
|
1.5 minutes |
Decrease incline every 15 seconds |
3.5 mph/1% incline |
|
5 minutes |
Speed at 4.0 mph, incline at 1% |
4 mph/1% incline |
|
5 minutes cool down |
Speed at 2.5, incline 0% |
