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As a logged in roads preparing for thousands of miles and tracks on roads, the tracks preparing in the roads and tracks, you think the exercise going on is always planning to work. But here is the truth: a training happening to my walking paddle in the house. Because Life Hearer Adult Health Editor Beth Squacq, Walking Is Cardio. I am the most important to me, Impact pressure and the workers are the cardio. It makes it better for recovery days when you want to keep a fit for your overall training load. Especially when I put pressure for the time – or active recovery requires active recovery, which still gives the results – I am turning to the walking pad.
Now, when you hear “walking 12-3-30 regular”. When its promises can go wild online, I have no problem with this exercise. This is simple and challenging: If you can go to 12% (if you have to go to the slightest, we will lose my mind.
12-3-30 True, focus on the steep inclenance. You can walk all you need, but Without solid slopeYou will not activate everything The same muscle groups Used in the run. You are muscles you should be beaten to strike to make miles later on a marathon. trust me.
Walking Pad Workout for My 30 minutes
To exercise this exercise, you need a walking pad that gets up to 12% inclination and 4 miles. For me, that’s Merick w50 (I will review it here if you want to learn more). Like any exercise, you can configure numbers to use your fitness level or walking pad features. If you set some speed or sections, I recommend to stick to the spirit of exercise: Intensive inclination (to engage your muscles) (to engage your mind) (to engage your mind) (to engage your muscles). The deviation within this exercise is more consistent than me, while 12-3-30 I burned two days a day.
Funnatation (five minutes)
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Minute 1-2: 2.5 Mph, Moderate inclination (6-8%)
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Minute 3-5: Gradually increase to 3.2 MPH, increase the inclination to 10%
Main Set (20 minutes)
This is where magic happens.
Minutes 6-9: Power Walk breaks
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30 seconds at speed of 30 seconds, maximum inclination
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90 seconds of speeds of 90 seconds, maximum inclination
Repeat this pattern twice.
Minutes 10-13: Steady State
What do you think so far?
It may feel comfortable – you need to talk to short sentences.
Minutes 14-17: Speed Going
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Minute 14: 3.3 Mph, maximum inclination
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Minutes 15: 3.5 Mph, maximum slope
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Minute 16: 3.7 Mph, maximum slope
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Minutes 17: 4.0 mph, maximum slope (or your maximum sustainable speed)
Minutes 18-25: Pyramid intervals
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1 minute 4.0 mph, maximum slope
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3 second recovery in 3.0 mph, reduce the inclination to 8%
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2 minutes 4.0 mph, maximum slope
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3 second recovery in 3.0 mph, reduce the inclination to 8%
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3.8 3 minutes for MPH, maximum inclination
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3.0 mile or 30 second recovery at the speed of 30 seconds of recovery, 8%
Cool-down (5 minutes)
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Minutes 26-28: Reduce gradual speed 3.0 reduce to MPH and reduce the inclination to 6%
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Walk easily at speeds of 29-30: 2.5 mph and 3%
Progressive Overload Options
If this workout feels very easy, you can progress on:
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Increasing 0.1-0.2 miles at intervals
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Adding one to two minutes from the main sets of intervals
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In the speed ladder category combines short jogging intervals, if your walking pad is adequately faster
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Light hand weight is added to the upper body engage (one to two pounds)
The lower line
As runnerszer, we sometimes confuse more faster or more faster. A good walking pad exercise reminds that the intensity comes in many forms. Creating a challenge, a contaminated session of steep slopes and strategic fastest work, which creates a timely manner to make my operational training. Next time you are pressing for the time, do you want to challenge yourself – your feet will feel it over the game.
