Airyn uses a treadmill. (MP4)
Standing on the treadmill, ‘quickstart’ the machine and start walking. This routine lasts 25 minutes and is for aerobic endurance while on varying speeds and levels for beginners. The highest speed is 5.0 mph and highest incline is level 7.
-Airyn W., Bryan University
Pedal at an easy pace with a light resistance (0-25%) for 5 minutes.
After 5 minutes are up, pedal as fast as you can at the same resistance for 10 seconds. This is the beginning of the intensity period.
Increase the resistance to the highest possible level (or if you need to scale it back, to 75%) and continue pedaling as fast as you can for 20 seconds at the increased resistance.
Decrease the resistance back to the previous light resistance and pedal for 90 seconds at an easy pace again. This is the active rest period.
After 90 seconds, begin the intensity period again with 10 seconds of fast pedaling followed by 20 seconds of intense pedaling with the highest resistance. Continue repeating this protocol until 15 minutes are up.
-Nick M., University of Tennesee Health Science Center
Treadmill warm-up: Start the treadmill on a low level where you can move at a walking pace. As you get comfortable, start to lift your knees for a march-like walk. To modify, do not lift your knees and to advance, pick up speed on the treadmill. Do this for 3-5 minutes to warm up your body.
Treadmill interval: Set the speed on your treadmill for a sprint and run like this for 30 seconds. Then, recover by doing a light jog for 10 seconds. Repeat this interval 5 times. To advance, sprint for about 5-10 seconds longer and recover 5-10 seconds less and to modify, sprint 5-10 seconds less and recover 5-10 seconds longer.
Stairmaster kicks: Begin on the stair master at a very slow pace. Step with your right foot and lift your left leg back with a flexed foot for a little glute pulse. Then, step your left leg on the next step and lift your right leg behind you for a glute pulse. Do this for 3 minutes at a steady pace. To advance, do a couple of pulses in between steps, and to modify, simply just step on the stair master one foot at a time with out the pulses.
Rowing Machine Interval: Repeat the same interval done on the treadmill. Grab the handles on the rowing machine and row as fast as you can for 30 seconds and then recover by slowly rowing for 10 seconds. Repeat this 5 times. To advance, pull fast for about 5-10 seconds longer and recover 5-10 seconds less and to modify, pull fast 5-10 seconds less and recover 5-10 seconds longer.
Medicine Ball Oblique Twist: Stand with your feet hip width a part and lift the medicine ball overhead. Lower it down to one side as you twist, then exhale as you power the ball back up overhead and lower down to the other side. Each twist is 1 repetition, do 16 repetitions for 2 sets.
-Eliza S., University of Massachusetts, Amherst
