MY NEW SOLE F63 TREADMILL

After owning an elliptical for seven years I decided to sell it and go back to a treadmill.  I would have loved to have kept both but I just don’t have room for the two.  So I got myself a Sole Fitness F63 Treadmill right from their website.  It has a 60” length belt which is excellent for me because I love to do fast-paced power walking to really stretch out my legs.

 

The elliptical is an excellent at/cardio machine and I used it often but my favorite aerobic training aside from mountain biking is a good track work out.  My local school has an excellent new synthetic track but due to the schools schedule I am unable to use it as often as I’d like.  I am so excited I have gone back to the treadmill so I can do my favorite track training anytime I want.  I love to exercise at home as it is just easier for me.  I get it done early and then I can start my day right away, without the fuss of bringing my things to a gym, dressing for public or the added traveling time.  I just works for me and has for years.

Below is my favorite track workout.  It may look easy on paper but trust me it is a good workout.  If you are just starting out you will have to work up to the speeds I currently do.  Just push your pace harder each time but don’t overdo it.  An injured body is not a healthy BodyFiiT body.  If you are an avid runner you might not think to power walk, but give it a try to switch up your regular routine, you might find you like it.

 

TO GET THE MOST OUT OF THIS WORKOUT:

– Really stretch your legs out in front of you while walking.

– Keep your posture correct and engage your core.

– Swing your arms strong like you are totally in charge.

– Stretch after your muscles have warmed up to prevent tearing and other injury.

– Your body should feel strong yet not tense.

You should feel like you worked your whole body when you’re done, I know I do.  I find my posture improves and my whole body feels stronger and more energized after just a few days of this training.

13 Laps, 3.25 miles in 41:30 minutes @ incline 3

1 Lap Warm Up then Start Rounds with 2 Laps Fast Power Walk and 1 Lap Jog/Sprint.

1 Lap Warm Up Walk (3 up to 4.5 mph) 4: minutes
2 Laps Fast Power Walk (4.7 mph) 6:25 minutes
¾ Lap Jog (5.5 – 6 mph) 1:55 minutes
¼ Lap Sprint (9-10 mph) :25 seconds

*Slow Down (to 4 mph) for 1/4 Lap then Complete Power Walk.

2 Laps (includes slow down) Fast Power Walk (4.7 mph) 6:25 minutes
¾ Lap Jog (5.5 – 6 mph) 1:55 minutes
¼ Lap Sprint (9-10 mph) :25 seconds

*Slow Down (to 4 mph) for 1/4 Lap then Complete Power Walk.

2 Laps (includes slow down) Fast Power Walk (4.7 mph) 6:20 minutes
¾ Lap Jog (5.5 – 6 mph) 1:55 minutes
¼ Lap Sprint (9-10 mph) :25 seconds

*Slow Down (to 4 mph) for 1/4 Lap then Complete Power Walk and Cool Down Lap.

2 Laps (includes slow down) Fast Power Walk (4.7 mph) 6:20 minutes
1 Lap Cool Down (4 down to 2.5 mph at end) 4:50 minutes

If this is not enough for you go for 16 Laps! (4 miles)
Just add 1 more round of 2 laps fast power walk and 1 lap Jog/Sprint before you complete the cool down lap. I find when I do 13 laps I do it more often and consistency is key!

For 16 Laps, 4 miles in 50:10 minutes add:

2 Laps (includes slow down) Fast Power Walk (4.7 mph)  6:20 minutes
¾ Lap Jog (5.5 – 6 mph) 1:55 minutes
¼ Lap Sprint (9-10 mph) :25 seconds

Let me know if you give this a try and if it is challenging enough for you!

Stay BodyFiiT (-: