Walk the Walk

Hi all, I am back from my mini-vacation. Truth be told, I was at the amazing Canyon Ranch Resort in the Berkshires. Going to a health spa may not be a real vacation for some people, but for me it was just what the doctor ordered. I'm not here to be a walking advertisement for the spa, they have their own PR department for that, but to share with you what I gained from my time there. Even if you think you are the foremost authority on health and fitness, I assure you there is always something more to learn. I met some amazing people, all there for different reasons. Some who were there to jumpstart a weight loss/exercise program, some who were training for a race, or some who just wanted to gain further insight to new approaches on a variety of topics. As I've told you, I have been nursing a back injury for the past few weeks, which has curtailed my normal level of cardio fitness drastically. I was happy that the classes offered were open to all levels, which meant that you work at your own pace. So for me, who uses the treadmill all the time but gets bored easily, I can't tell you how excited I was to find a class designed specifically for the treadmill that gave you a cardio workout no matter what your level.

I can't stress enough that interval training is a win-win proposition to any workout, regardless of whether you use the bike, treadmill, elliptical in the gym or even outside on your own. Studies have shown that incorporating intervals not only improves your cardio health and endurance but also helps the body's ability to burn fat. This can be achieved in many ways but usually you'll find it a mix of hill inclines and speed intervals.

Here's my own variation on the treadmill workout I learned...but definitely adapt it to your own level of fitness and choice of equipment:

• Make a playlist on your ipod specifically geared to this workout. You choose how long, 20 minutes, 30 minutes, etc. Start with a song that's not too fast, but gets you going to warm up (I like the Amy Winehouse song Rehab), use this as your base speed. 
• When the next song begins, increase the incline (2-5% is a good start) without increasing your speed. Your heart should be pumping by now! Listen to the music, if you feel like this is too much, take it down to where it's still more challenging than your base but not enough that you need gasp for breath. if you're ok, keep increasing your incline 2% every minute or so until the end of the song (I recommend not using those 10+ minute rock songs from the 70s, Freebird comes to mind!). Even better, attempt to increase you speed too!
• After your interval you need a few minutes of recovery (back to your base speed and base incline), an important part of interval training, to bring your heart rate back down. 
• Next up, try a speed interval. Bring the incline back down to your base (I usually start with 2% incline because that's similar to how the outside road is), but now increase your speed a few tenths (for example if you are walking at 3.0 raise it to 3.3-3.5 or maybe your base is an easy jog), and every 45 seconds-1 minute keep increasing your speed at least .2-.5 (depending on your level) until the end of that song. 
• Mix it up (hill/speed/hill/speed)...design your playlist that will work for both, but don't forget to work your recovery songs in too! You might for instance decide during a hill interval to end at an incline all the way up to 12% or maybe its short bursts of speed on a mid- incline, you decide. Then save the last few minutes for cool down to get your heart rate back to normal. I bet by 2 sets of hills and speed intervals you'll be ready for a cool down! You'll be amazed at what you can actually do. 

The point is to challenge yourself as much as possible within your own limitations. Of course, the right shoes are a must for whatever workout you choose. Most important... GOOD FORM, which includes correct posture and no holding on. If you are, then you are going too fast or the hill is too steep and as a result you'll lose proper form as well as letting the treadmill do half the work (meaning you don't gain all the benefit of the workout). I must stress that if you have any health conditions or concerns (heart problems, arthritis, back issues, etc), you should consult with your doctor, health professional or trainer before starting any new program.

Very few people have the luxury of recreating the insulated world of a health spa at home. But I believe the most important thing you can take away, and what I learned, is that even the smallest of change can make a whole lot of difference. I can't wait to incorporate this into my cardio routine! I hope you will as well.

Enjoy!

For more information about Canyon Ranch visit www.canyonranch.com