- 10 minutes of warming up
- 10 minutes of running at 9.5 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 10 minutes of running at 10.0 km/h and 1% incline
- 5 minutes of walking at 6.5 km/h
- 15 minutes of running at 9 km/h and 1% incline
- 5 minutes of walking to cool down
With this exercise I have finally started to increase speed and I found out that I can run quite comfortably at 9.5 km/h. 10 km/h is still a little hard to maintain more than 10 minutes but I’ll try to make a biger number of short fast runs.
In this exercise I have managed to burn 490 calories, I ran/walked 8.2 km and this is (I think) the longest distance I have made in one hour.
I’m already healthy as a fish 
so I started my revival exercise with the movie Thelma & Louise and incline walking. As the movie is long I didn’t manage to get to the end (I think only 5-10 minutes are still waiting for me) but I have walked with 5-12% incline for 105 minutes (1 h 45 min). The distance at the end was 11.1 km and I have burned 1133 calories.
A day after my legs hurt a bit but I’m on the right track to exercise regularly again.
Because I’m still not 100% healthy, but in desperate need of exercise I have decided to do only incline walking. I didn’t want to have an exhausting exercise but instead I have planned a low speed, high incline exercise.
So I slowly increased the speed and incline. The speed later stopped at 5.5 kmh and incline was up to 12%. I was watching movie Contact while walking and there was no problem to burn 936 calories.
I think I will repeat he same exercise at least one this week and hopefully I’ll be ready to run by the end of the week.
Today’s exercise was all about walking with incline. My goal was to walk full 60 minutes with incline - from 2-12%. At the beginning and the end (5 minutes) I had a really small incline and a little bit slower speed (5-6kmh) and the rest of time I had interval training where I had changed the incline from 6% to 10% or even 12%. My main indicator was a heart beat - it showed me when the exercise became too intense and I have then lowered the incline. I have tried to keep my heart rate in the zone of 130-140 bpm - a zone that is told to burn the most fat. So if I would tell you how much calories I have burned you might be surprised. The treadmill showed the number 620. Not bad for an hour of exercise.
I might repeat this one soon.
Today I wanted to do a diverse exercise. A little bit of walking, a little bit of running and being on the treadmill at least for an hour.
The formula: 10/20/10/10/10:
- 10 minutes of warming up by walking
- 20 minutes of running at 8 kmh
- 10 minutes of walking with incline
- 10 minutes of running at 8 kmh and
- 10 minutes of walking to cool down
Altogether I have used approx 500 calories (treadmill showed 470 and my Polar watch showed 542 - I still wonder which number is right) and the total distance was 6.7 km. My average heart rate was 133 which is great for fat burning. I have also noticed that I have lost almost 2 kg since I started running.
