The Body-for-Life program consists of a diet plan and an exercise program that involves both strength training and cardiovascular training. The intention of the program is to increase your metabolism to help promote rapid weight loss. Interval training is the theory behind the cardio session. According to the Mayo Clinic site, this type of training naturally burns more calories than constant-rate training. A treadmill is a good machine to use for this type of training, as it can easily track speed and time.
Body-for-Life workouts revolve around intensity levels. They are based on a scale that goes from 1 to 10, where 10 is a total effort. It is necessary to keep the intensity scale in mind when doing the exercise session on a treadmill. It is basically an assessment, but try to be as accurate as possible.
The total duration of the Body-for-Life exercise session is 20 minutes. This may not seem like much, but interval training is intense, and this is a long time to achieve favorable progress. The first two minutes of training is a warm-up. When starting the treadmill, move at a pace that is approximately 5 on the intensity scale. Depending on your current fitness levels, this can be anything from a light ride to a light jog.
After your warm-up is over, you're ready to do your intervals. These consist of four-minute cycles that start slow and become faster. As soon as you finish your warm-up, increase the speed to an intensity of 6 and stay there for one minute. Then increase your intensity to 7 for the next minute, 8 for the next minute and 9 for the next minute. An intensity of 9 is a little less than a total effort. Again, if you are just starting out, this could be just a light trot. If you're in good shape already, it could be a fast-paced race. Once you finish your minute at an intensity level of 9, reduce the speed back to what you used for an intensity level of 6.
Once you finish the first round of intervals, follow the same pattern again twice more. After finishing your minutes at an intensity level of 9 for the last interval, increase your speed once more. This will be the intensity level of 10, which should be a supreme effort. Execute this interval between 18 and 19 minutes. When you're done, slow down back to what you used for an intensity level of 5 and stay there for a minute.You will have finished your 20 minute training.
Treadmills are equipped with a tilt adjustment. For a variation, the incline increases with each interval instead of the speed. You also have the option to change both the incline and the speed.
Before your training, it is a good idea to spend a few minutes doing dynamic stretching. These are made in movement and acclimatize your body to exercise movements, which prevents injuries. He performs leg stretches balancing them, raising them to the knees, lateral thrusts, alternating touches of toe, ankle bounces and forward flexes.
During your workouts, make sure you use the proper operating mechanics. Keep your shoulders raised, gaze straight ahead and do not place your hands on the handrails.