Interval Walk 5

Hey, hey, get healthy U TV squad. We are back on the treadmills today and I am here to bring you interval walk number five. I'm Chris Freitag as you know, and I am excited to spend the next 20 minutes with you. This is gonna be a down and dirty, quick interval workout. We're gonna go 1 to 1 efforts.

I'll get more into the plan as we get moving. But let's just start by turning on the tread belt if you haven't done. So already, we're gonna do about a three minute warm up just to get our body prepared for the intervals to come. And I wanna talk quickly about safety as we get started. I have my belt at one point.

Oh, right now. So really easy. As a matter of fact, I think I'm gonna take it up to about 1.5. Let's keep that warm up at about 1.5 to 3 MPH for the first three minutes. So safety make sure you know where the safety key is in case you need to use it, make sure you know your speed toggle and your incline toggle.

But we all have different treadmills. So make sure you're aware of where it is. You got the hand rails on the side in case you need balance. I have a towel with me today. If you want a water bottle with, you, feel free to use your water or have your water with you, it jiggles in this treadmill.

So I didn't want to bother you with that. So I don't have it with me but take your water. Um, any time that you need it throughout the workout. All right, let's get going. Let's talk posture.

So I'm at a 1.5 I'm actually gonna take it up to a two point. Oh, now as we're getting going, so I want your shoulders up back and down. You wanna stall, stand really nice and tall when you walk, let's just take our head forward and back and just relieve some of the tension in our neck right there. That feels really good. Couple more shoulder rolls and then think about your core.

So you want your abs tight, your pelvis, slightly tucked under, don't arch your low back and then take a, just a normal stride. You everyone's treadmill is a little different size, but just walk heel to toe, stand tall. Now, you don't wanna be too close to the front of the treadmill or too far back. So just make sure you're right in the middle of the treadmill. Feeling good.

All right, let's continue this warm up. So I'm gonna take my tread up to a 3.0 you decide where you want to be, like I said, about 1.5 to 3.0 for the warm up and we're just gonna start to breathe a little deeper. Inhale and exhale. Indoor walks can be really, really beneficial. It's just a good time.

If you wanna just get your heart rate up, burn some calories. If you wanna clear your head, if you wanna just get extra steps in for the day, it always just feels good. And an interval walk is going to be work to rest. And I said today, our plan is 1 to 1 in terms of the efforts. So we're gonna work for a certain amount and then we're gonna to rest for a certain amount equal amounts.

All right now as we get going too, we're going to incorporate our power walking arms. You're gonna use those arms. If at any point you need to put the hands on the handrail, feel free to do that. All right, let's get it going. I'm gonna go up.

I'm feeling pretty good. I'm gonna go up to like a 3.4 in this warm up here. We still have 20 seconds. I'm sorry, 30 seconds left in our warm up. All right, and then let's talk incline.

So outside there always is like a little bit of incline. So I'm gonna keep my tread today at 2.0 for this, um, interval walk. So just take your incline up, you decide maybe you wanna go 0.511 0.5. I'm gonna go at 2.0 and we will be good. Ok, let's begin.

We three minutes has already passed. Look at that time flies when you're having fun. All right, our first set of intervals is going to be two minutes on two minutes off. These are our longest intervals for this 20 minutes. So we're gonna ramp up in that two minutes and then we have a nice two minutes to take it back and then we'll do it again.

Then we're gonna go one minute on one minute off and then we're gonna go 30 seconds on 30 seconds off and it will be 20 minutes. All right. Are you ready team? Let's go. So, we're gonna take it up now, where will it feel good for you?

I'm gonna talk about perceived exertion to, to walk for these two minutes. All right, we've started the timer. So here we go. I'm gonna take mine up now. Somewhere between a 3.5 and a 40, that's a really good power walking, push walk for me.

I've got a 2% incline. But what really matters is your perceived exertion, how you feel, how you're breathing. I want you to get to a point where you can talk, but you couldn't talk incessantly. You'd have to say a few words and then take a breath, kind of like I'm doing, I want you to feel like you wanna use your arms. I want you to feel like you're breathing a little heavier.

So on a rate of perceived exertion, we do a 1 to 10 for our rate of perceived exertion. I want you to be at about a five or six in the warm up, about a 7678 right now. So that's where I want you to be for me personally. Once I go past five MPH, I have to break into a jog to keep up. So I love to walk at about 4.0 that's kind of my sweet spot, but it's up to you.

Ok? So let's take it up even a little bit more. What does that mean to you? Can you take it up? 0.1 0.2 0.3 in terms of speed?

You tell me breathe in hell and exhale. You know, when people ask me does is walking worth it, Chris, I'm like, try it. Walking works. You get those steps in, you energize your body, you get the blood pumping and you hear me say all the time motion is lotion. You get that synovial fluid moving in your joints makes you feel good, gets rid of the stiff and soreness and the achiness.

All right, let's keep going here. Who you're doing? Great. This is just our first two minute interval. We're not over pushing it, breathe, inhale and exhale.

We have 20 seconds left in this two minutes. We've got it all right. So we're gonna challenge ourselves today. Use those arms in hell. And ex hell, we're almost ready to dial it back.

Just a little bit. Here we go. 321, just dial it back a little bit. So that was our first interval. Not your hardest interval.

We're just easing into it. I'm taking mine back down to about a 3.5. Yep. And once I get going 3.5 kind of just feels comfortable to me. It's like a little bit more relaxed of a walk and then I take it up for maybe a little higher, get a little bit out of my comfort zone for those intervals.

But don't worry so much about the speed, worry about your perceived exertion how you're feeling. So, as we tailor this back, I want you to be back to like a five or six on that rate of perceived exertion from 1 to 10. All right. Feel free to smile. Feel free to use your water bottle or your towel when you need it.

Ok. So these are our longest intervals. Two minutes of just tailoring it back. Breathe awesome. So good.

I just, I'm a walker. I just love the way I feel when I walk. I, I, especially from the mental standpoint, I just feel like it clears my head and it makes me just feel better about me. It's as simple as that. It's also a time when I think it's a time when I, um, feel like I'm not worried about the future or the past.

I'm just in the moment. I just love it. All right. We have about 40 seconds and then we take it up a notch. Now, this next two minutes, what are you gonna do?

I'm gonna go a little harder. I'm gonna put my speed up a little bit and I might even add a 0.5 on my incline. How do you feel at home? What could you do differently? We wanna push a little bit on the work and then we tailor it back on the rest.

Ok? 20 seconds till we take off, breathe and just be aware that some days are gonna be better than others. So some days you're gonna do this walk with me and you're gonna be like, you know what I'm going full out like I feel it and other days you might be like, you know, I'm just barely getting by you, do you? The bottom line is you push play. All right.

Here we go in 432, take up your speed. These are longer intervals. I'm going way up. Now, I'm going a little past my comfort zone. Who here we go 0.5 more on the incline and now I am really using those power walking arms.

All right, let's go breathe. So think of this as mall walking. Like you are really, really pushing it. Our rest time is more like window shopping where we're just kind of strolling along. But this is our work time.

You gotta breathe through your mouth in Helen ex head. I'm feeling it. Take that natural stride. Breathe. Right.

I love it. Come on, baby, you got this just a little push and often in my mind too. The one thing I love about intervals is that whole mental side of saying I can do anything for two minutes. I can do anything for one minute. I can do anything for 30 seconds.

Right? Ok. Come on. 01 minute down, one minute to go. Remember these are our longest intervals for this walk and we're only doing it three times and then we go into shorter intervals.

All right, here we go. Feeling good today. Breathe. Who do your best? Forget the rest.

That's our motto for the day. Ok. Come on 30 seconds right here. Push through at any point when you're like, I can do more. I can do more.

Take that speed up, take that incline up and it's a beautiful dance between speed and the incline. Let's talk about that on the recovery. Ok. Here we go. Come on 20 seconds.

Let's do this way to go. Team, stay with me. You're pushing, breathe. I'm walking faster than I actually normally would like I told you four is usually my sweet spot. I'm going faster.

Come on 321. Take it down. Ok. So I'm gonna take my speed down a little bit for these next two minutes. So I can talk a little better.

I'm gonna take my incline down 0.5 and there we go. All right. So that dance between incline and speed for some of you. You like the speed, you like it, you can walk fast, you enjoy it for some of you. The fast walking isn't your thing, but you can take that incline up.

It's all about getting the heart rate up. So don't get it caught up. You know how high your incline is or how fast you're going. Think about how you're feeling that rate of perceived exertion. So if you would rather go a little higher on the incline, but a little slower on the walk, do it.

You do you? All right. Team. Yes, we can today. So this is our recovery.

I took it down. I'm just breathing and you can tell my body language is a little different instead of having to pump my arms to keep my body on the treadmill. I've got my arms down at my side. It's a little easier. This is our recovery.

We have one minute of recovery. I'm gonna do one more, two minute effort. All right, team buckle up. We're gonna do it. Now.

What are you gonna do differently this time? That's the question I asked you. What are you gonna do differently. Great. Oh, all right.

Here we go. I got my timer right here. I love it. I, and I, I just love the whole work to rest thing. It just keeps my, uh, keeps me interested.

So kind of fun. All right. Here we go. 20 seconds. We're taking off.

So we have our last two minute push and then we're gonna go with shorter pushes. So, challenge to change. Are you ready? All right, I'm gonna take that incline back up to where I had it last time, but I'm going to even challenge myself another 0.5. All right.

How about you? And I'm gonna take my feet up ready and here we go. Come on, go. All right. That's my inclined speed.

Let's go. Team. You got it. Who? Oh man, I'm doing one extra two minutes.

Did I say in the beginning we're only doing two of these or did I say three? Now? I can't even remember but it doesn't matter because guess what we're doing it. Let's go. Let's go.

I can't even remember what I told you in the beginning of this workout. That just happens, doesn't it? Ok. Three minutes. I mean two minutes.

Come on, come on, come on. This is our third round. If I told you you're only doing two rounds and this is your surprise round. Ok. Come on.

Now. You can see I've got those power walking arms now because in order for me to keep towards the front of my treadmill or even in the middle, I have to really work. Come on. Are you challenging yourself? Let's go.

Let's go. W come on. All right. Keep it up. Keep it up.

Keep it up one minute to go. This is the end of our long intervals. Then they're gonna be shorter. All right, we'll go a little harder, a little shorter. Come on.

I'm just laughing at myself because I'm really not sure if I told you two or three rounds to begin. Come on, let's go. Team breathe. Move. Rise up today.

You've got this who come on less than 30 seconds right here. Right here. Right now. I can feel it in my gluts with that incline. I can feel it in my heart.

Come on. Sometimes you can't see the incline as much as you feel it. Right. You push that button. You're like, well, that's not so bad.

And then you start walking and you're like holy bananas. It's a lot. We've got 10 seconds right here. Come on. Come on.

You got it. Breathe. All right. Here we go. And it's 321.

Take it down. All right. Well, that was our third round. Quickly. Take your speed down, take your incline down and breathe.

So if you were surprised by that third round, so was I OK. We're going 1 to 1 now. So here's what we're gonna do one minute on one minute off. So we cut the time in half. So on that work, I want you to work harder.

I want you to push yourself. Ok. Here we go. We're only taking one minute rest here just to make sure we stick to our 20 minute workout. Ok?

Here we go. Here we go. Team. So gear up mentally, I'm gonna push that incline a little higher. I might take my walking up like 0.1 0.2.

Like I said, when I start to get closer to 4.5 or five, I have to literally break into a jog because it's moving fast from my short legs. So you decide where you're gonna be at. But I want your perceived exer exertion on these one minute intervals to be more like an eight or a nine. Ok. Here we go.

We're starting. All right, team we're going, hold on in 321, pump it up, pump it up. Here we go. Here we go. Ok.

It's only one minute. It's gonna feel a heck of a lot shorter than that last one. I've got my speed up. I've got my incline up. Let's go.

I'm even gonna go more on the incline. I'm really pushing it. Come on team, I'm here for you. Breathe in hell and exhale. There is no possible way you are breathing through your nose.

At this point. If you are pushing yourself, you're taking in air through your mouth, oxygen to the working muscles. Stand tall shoulders, back, abs tight, so much to think about. Come on. Rise up today.

This is our walking workout. Who come on. 20 seconds right here. Push go. It's a little more.

Remember I said if you can take it up in that perceived exertion too, like an eight or a nine, I am proud of you. 10 seconds. Let's go. Come on. Oh, yeah, baby.

Oh, yeah. 321. And that was one minute. Take it back. Push that speed down, recover one minute of recovery.

Ok. Oh, catching my breath. Something to notice about yourself. In that recovery. You probably just bring those arms down at your sides.

It's a little easier. It's slower. So I don't need those power arms. The minute we go into that work mode, I am using those arms. Ok?

Uh 30 seconds rest. You guys, we do it again. One minute on one minute off. Round two. Ok.

Nice deep fry. Oh, we're in it. We're in it to win it. Team. Here we go in 15 seconds.

Get ready for round two. All right. Here we go. Here we go in 4321 minute. You're up.

Come on, come on with that speed. Come on with that incline. You tell me how you challenge yourself a little bit more immediately. I need those arms breathe. Push, push, come on and like I said earlier, not every day is your best day.

So whatever push means to you today. I am proud of you. The fact that you're doing this with me works if today is one of those days where you're feeling euphoric like he, this is a good day, then keep going. Push yourself a little more. I'm going up, 0.1 in speed.

Baby. Here we go. Here we go. Keep going. Come on under 30 seconds.

Push, push w it's getting hot in here. I love it. Come on, let's go breathe. Oh my gosh, you got less than 15 seconds. Uh, I'm gonna talk to you about your cardiovascular health as soon as we're done with this push.

Let's go. Let's go. 5432. That was round two. Take it down.

Ok, here we go. Who gotta bring it down a little bit in incline and speed so I can talk. All right. So cardiovascular health is so important. If you have a heart, you need cardiovascular exercise.

Keeps your heart healthy and heart disease is the number one killer of women in America. So, yeah. Yes. 100 and 50 minutes of heart pumping exercise a week is what's recommended. That's about, you know, 100 and 50 minutes divided by seven days.

Easy to do. Maybe it's 20 minutes today, maybe it's 30 minutes tomorrow. Maybe it's more or less the next day. You tell me. Ok, let's go.

Come on, here we go. We're starting again. Hold tight. We've got 10 seconds till we start and ready go. OK.

Here it goes. Here it goes. Team who we've got this push it, this is round three. You're in charge of your control panel, you're in charge of how you feel. Come on, baby, go, go, go.

Put it around three of this. Great. I'm with you. I'm right here with you. I'm working.

It's amazing how once those endorphins release, you feel so darn good. Come on. It's our last one minute push. This is our last one minute push. Come on, keep it coming.

You got it. Go. I love it. We've got less than 15 seconds. Keep going.

Keep going. Oh, my speed went down. So I had to put it back. Pick it back up. All right, let's go.

Let's go. 321 and recover. We're gonna hit a couple 30 thirties and we're out of here. We're gonna hit a couple 30 thirties and we're out of here. All right.

What do you say? Two of them? All right. We'll be a little over 20 minutes. You'll be good.

All right. Let's get started. So 30 seconds on 30 seconds off, we're gonna begin. Just push yourself as hard as you can in 321 and begin. All right, pump it up.

You only have 30 seconds. Let's go. Push yourself. Who? All right, here we go.

Here we go. Just 230 thirties and we're out of here. I love it. Come on, team, let's go. It feels so good.

And there's a reason we ramp it up. There's a reason we let our muscles to acclimate. Come on, push. You got 7654321. Take it down.

You only have 30 seconds. Ok. Here we go. We're doing one more and we'll call it a day. I am so proud of you for sticking with us.

Here we go. Team, here we go. All right. We are starting in 12 seconds. Big finale.

Big push. Big end of the workout. Come on. Here's our rocky moment. Here we go in 432.

All right. Feel free if you wanna break into a jog. If that's you do it. Come on, go go. This is it.

This is you working your hardest. Come on, let's go. Let's go right there. Oh my goodness. I feel it.

Come on baby. Less than 10 seconds. What a good interval. Walk 4321. Take it down.

Ok. And there we have it. Oh How do you feel? I'm gonna take my incline down too. That incline is sneaky.

My friends go back down to somewhere between 1.5 and three for your speed that incline. Like I said, sometimes you can't see like 23 incline on your treadmill. But boy, do you feel it in your body? I'm so proud of you. We're just slowing it down, taking some deep breaths.

Feel free at this point. You could add on one of our 10 minute stretches in the free area. We have so many stretches, mobility workouts if you'd like otherwise just slow it down with me right here. Even a little bit more. Oh, baby.

That was wonderful. It's amazing what you can get done in 20 plus minutes. I'm gonna step to the sides of my treadmill, the side rails and I'm gonna stop my treadmill and I'm just gonna stretch, so I'm just gonna stretch back. So I feel it in my gluts. Oh, that feels good.

My treadmill is 100% stopped completely still. I'm gonna touch my toes, stretch out my hamstrings. That feels so nice. Roll it up and like I said, go ahead and do your own stretching. I am so proud of you for joining me.

Thank you for coming on interval walk number five. See you next time.