Well, well, well it is the end of the first week of phase two and by the messages I have been seeing from you guys it is properly kicking your ass. Don’t worry, you will acclimate just in time for phase 3 to kick your ass.

Well, I did promise Consolations of Philosophy a cardio challenge for a weekend and here it is. This one is easy, I promise you. It is a two part treadmill challenge at 15 minutes per part and will engage your slow twitch and your fast twitch muscles as well as getting your heart racing and burning some calories.

There is plenty of information on slow and fast twitch muscle fibers and how they burn glucose, the myoglobin and hemoglobin counts and how they burn and the oxidative metabolism differences in energy production, but for the purposes of this all you really need to know is this: Slow Twitch Muscle Fiber (Type 1) contract slowly when stimulated. Fast Twitch Muscle Fibers (Type 2) contract quickly when stimulated.

There are two parts to the cardio challenge and they should be done back to back with a 5 minute break between them.

Cardio Challenge Part 1 (Slow Twitch)

You want to put your treadmill to the highest incline it will go. After this set it at a very low speed. 1 is good if you are under 5’10 and if you are over go for 1.5. Set a timer for 15 minutes. Lean into the front handles hard and walk slightly faster than the treads so that your feet are pushing the treadmill belt back with each step. You want to be using your feet to force the belt as hard as you can, on an incline, leaning forward, for 15 minutes. That’s it. Just walking for 15 minutes. Enjoy!

Cardio Challenge Part 2 (Fast Twitch)

Ok, this is where we are running….but hey, we are only running for 20 seconds. That’s not too hard right. I mean you can do freaking anything for 20 seconds. I will say that this take a little practice and a decent HIIT timer app which you can get for free from your app store. You will get the hang of it and it will become fast and easy, but do be careful. This is only dangerous if you aren’t mindful of what you are doing.

Step on the sides of the treadmill so you aren’t on the movable belt. Ramp the speed up to the fastest speed you can possibly run for 20 seconds. Last time I did this I had it at 7 but your speed, leg length and the make and model of your treadmill will differ so this may take a little experimentation at first.

Once you see that belt moving under your feet lift yourself up by the sides and drop yourself on. You will already be moving your feet running when you hit the belt. It sounds crazy, but trust me it isn’t as hard once you try it. Now run, balls to the wall, for 20 seconds and then grabbing the sides lift yourself up and put your feet on either side stationary and rest for 40 seconds. Repeat 14 times.

So for 15 minutes you will be running as fast as humanly possible for 20 seconds and then resting still for 40 seconds.

This is gonna be great!

Get that grind on!