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Our Studio Location

PERSONAL TRAINING STUDIO

Fitness TogetherSudbury
Sudbury Crossing Plaza
423 Boston Post Rd
Sudbury, MA   01776
p. (978) 443-7080
Fitness Together$99 to $199
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HOURS OF OPERATION

Mon - Fri   6:00 AM - 9:00 PM
Sat   7:00 AM - 3:00 PM
Sun   Closed

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Get More Out of Treadmill Time

Get More Out of Treadmill Time

You, a treadmill and an incline: All you need for an efficient and effective workout.

Hill workouts are among the best exercises a person can do because they provide a high-intensity workout while also having a low impact on your joints. Recent studies have shown that incline work—even walking up steep angles—has a wide variety of benefits.
Here are the highlights:
• It improves your strength and power while burning fat and toning muscle.
• It quickens the pace with which your brain sends messages to your muscles.
• It increases the stroke volume of your heart.
• It strengthens the lower back, glutes, hamstrings, quads and calves.

Because individual fitness levels vary so much, we are using a 1–5 perceived effort zone system. Zone 1 is a light warm-up and Zone 5 is nearly maximum effort. As a general guide, treadmill incline should be somewhere between a 4% and a 10% grade, and sprint speed should be between 7.5 and 10 mph. Focus on pushing yourself but keep good posture with your hips, shoulders and neck relaxed. Add one of these to your current treadmill routine or pair them up for more intensity.

THE 10-MINUTE WORKOUT
1.5 minutes warm-up
1.5 minutes warm-up
1.5 minutes high-incline power walk
1 minute rest interval
1.5 minutes sprint
1.5 minutes cool-down
1.5 minutes cool-down

THE 15-MINUTE WORKOUT
2 minutes warm-up
1 minute warm-up
1.5 minutes high-incline power walk
1.5 minutes high-incline sprint
3 minutes rest interval
1.5 minutes high-incline power walk
1.5 minute high-incline sprint
2 minutes cool-down
1 minute cool-down

THE 20-MINUTE WORKOUT
2 minutes warm-up
2 minutes warm-up
2 minutes high-incline power walk
2 minutes rest interval
2 minutes high-incline sprint
2 minutes rest interval
2 minutes high-incline power walk
2 minutes rest interval
2 minutes cool-down on flat grade
2 minutes cool-down interval on flat grade