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Exercise: Experienced CV - Treadmill / Walking |
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Treadmill (Follow manufacturer's instructions for use of machine.) |
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Stand facing forward with the back straight and feet placed on the side safety rests (off the belt).
Hold the handrails |
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Turn the power on and reduce the speed to no greater than 2.0 mph.
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Slow the speed and increase the elevation to simulate walking uphill or hiking.
Bend elbows 90 degrees and swing the arms back and forth in opposition to the legs, but not higher than shoulder level. |
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Increases heart rate, breathing rate, circulation and muscle temperature.
Improves cardiorespiratory endurance.
Strengthens the muscles of the legs and hips (quadriceps, hamstrings, gluteals, gastrocnemius, tibialis anterior). |
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Begin walking slowly to gradually allow adaptation to the treadmill.
Increase speed and/or elevation until heart rate is near training heart rate (THR) range or rating of perceived exertion (RPE) value. Do not over exert.
Reduce speed at end of workout and step carefully off treadmill.
This exercise may not be appropriate for some individuals with back, leg or hip problems.
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Keep back straight and head up.
Let arms swing in a natural motion (in opposition to the legs).
Monitor heart rate regularly and adjust speed and elevation as necessary. |
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I am stronger on the pitch and have noticed a great improvement in my playing since training with him. Rio Ferdinand
