FITNESS MOVES

walk wisely

Pump up your treadmill workout.

by Robert Powell, Ph.D., CEP, CSCS, CDE

Treadmill walking is a great way for PWDs to improve blood sugar, lose weight, gain energy, and reduce risk for cardiovascular and diabetes complications. Maximize your health benefits with our treadmill training program—designed to reduce boredom and help you conquer any terrain that life throws at you.

The Routine

• Alternate the three interval stages—Slow and Steady, Chase with Pace, and Conquer the Climb—throughout your time on the treadmill.

• Beginners should start with the Slow and Steady pace and spend most of their time there by returning to it between the other two effort levels.

• For a longer workout, perform more rounds of each stage.

• For a more intense workout, alternate the stages randomly and spend more total treadmill time in the moderate- to high-intensity stages.

Progression Pointer Based on individual fitness levels, you may need to start with 15 minutes and build to the recommendation of 30 minutes.

Warm-Up Before starting the routine, walk on the treadmill for 5–10 minutes (5 minutes if you are new to exercise; 10 as you become more fit) at 0% grade. Choose a light walking speed that does not tire you. Slowly increase the speed until you’re breathing harder but can still talk. This speed will be similar to your Slow and Steady speed stage. Slow back down for a minute to catch your breath before starting.

Stage 1: Slow and Steady

Choose a speed slightly faster than your warm-up speed. You should be able to walk comfortably for an extended period (2 or more minutes) without getting out of breath, similar to a brisk pace. Aim for 2 or more rounds at this stage. Progress to more over time.

Benefits Helps lower blood sugar, increases calorie burn, and increases oxygen uptake and delivery to the working muscles to improve fitness.

Mindful Tips This will be your light-intensity and active-recovery pace. Be sure that the speed is slow enough that you can catch your breath between the more intense stages.

Stage 2: Chase with Pace

Choose a speed that is 1–2 miles per hour faster than your Slow and Steady pace for 1–2 minutes. Aim for 2 or more rounds of this stage. Progress more over time.

Benefits Uses more glucose for energy and increases cardiorespiratory fitness.

Mindful Tips This is your moderate-intensity pace. You should be able to talk briefly (but not sing).

Stage 3: Conquer the Climb

Choose a speed that is 0.5 to 1 mile per hour faster than your Slow and Steady pace and increase the treadmill incline by 1–2% or a grade that you can walk for 30 seconds to 1 minute. Aim for 2 or more rounds at this stage. Progress to more over time.

Benefits Uses more glucose for energy, increases fitness, and improves ability to walk up hills, steps, etc.

Mindful Tips This is your high-intensity pace. Your breathing rate should be elevated enough that you have difficulty speaking.

Cooldown

With the treadmill at 0% grade, walk on the treadmill for 5–10 minutes. Slowly reduce the speed until you come to a stop. Finish with the Stretch the Effort routine.

Stretch the Effort

Lower-Leg/Calf Stretch

Stand with your hands pressed into the wall or treadmill handrail. Take 1 or 2 steps back with your right leg. Bend at your left knee to lower your body, keeping your right heel in contact with the floor to stretch the right calf muscle. Hold for 20 seconds and then alternate legs. Repeat 3 times.

Hamstring Stretch

Stand with feet together. Slide your hands down the front of your thighs until you feel a slight stretch in your back legs, hips, and lower back. Hold for 20 seconds and slowly return to standing. Perform 3 times.

Quad Stretch

Stand with feet together. Keeping thighs together, bend your right leg backward toward your buttocks and grasp your right foot with your right hand. Pull back until you feel a stretch in the front hip and thigh. Hold for 20 seconds. Switch legs and repeat. Repeat 3 times. If you have trouble balancing, lie down on your side with legs stacked and grab your foot to flex your leg back as far as possible.

Benefits Improves flexibility of your lower body.

Mindful Tips Only stretch to the point of slight discomfort. Breathe regularly during each stretch.

what you’ll need

• Treadmill

• Comfortable clothing

• Supportive shoes