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<blockquote data-quote="the east man" data-source="post: 280124" data-attributes="member: 26976"><p>It mightened suit everyone Shyster, but this is my excercise programme. </p><p>Running machine: walk for 30mins at 3.8 MPH, after 4mins I increase my speed to 9mph and run for 1 minute, then I reduce it back down to 3.8mph and walk for another 4mins, then I increase it again to 9mph and run for 1 minute, again, I reduce my speed to 3.8mph and walk for another 4 mins. When I get to 14mins, increase my speed to 9.5mph, again run for 1 minute and reduce it again. After 19mins I increase it to 10mph and run for 1 minute, then back down to walking speed until 24mins then my speed increases to 10.5mph for 1minute, back down to walking speed until the 29th minute where I increase it to 11mph for the last minute. After the running machine I use the spin bike, set the ressitinance at pretty high. I do a 30sec sprint as fast as I can, get off do a 12 rep bench press, back on the spin bike for another 30 sec sprint, back to the bench press, and finally another 30 sec sprint and another 12 rep bench press. I then finish up doing a variety of weight machines. I do this on a Monday Wednesday, Thursday, and Saturday. On Tuesday I do 10 lengths of the swiming pool and relax in the jacuzi for 15 mins. Friday and Sundays I dont do anything. I would love to hear other peoples training programmes.</p><p>Obvisouly everyone is different, and can increase or decrease the speeds, times etc to what suits their ability</p></blockquote><p></p>
[QUOTE="the east man, post: 280124, member: 26976"] It mightened suit everyone Shyster, but this is my excercise programme. Running machine: walk for 30mins at 3.8 MPH, after 4mins I increase my speed to 9mph and run for 1 minute, then I reduce it back down to 3.8mph and walk for another 4mins, then I increase it again to 9mph and run for 1 minute, again, I reduce my speed to 3.8mph and walk for another 4 mins. When I get to 14mins, increase my speed to 9.5mph, again run for 1 minute and reduce it again. After 19mins I increase it to 10mph and run for 1 minute, then back down to walking speed until 24mins then my speed increases to 10.5mph for 1minute, back down to walking speed until the 29th minute where I increase it to 11mph for the last minute. After the running machine I use the spin bike, set the ressitinance at pretty high. I do a 30sec sprint as fast as I can, get off do a 12 rep bench press, back on the spin bike for another 30 sec sprint, back to the bench press, and finally another 30 sec sprint and another 12 rep bench press. I then finish up doing a variety of weight machines. I do this on a Monday Wednesday, Thursday, and Saturday. On Tuesday I do 10 lengths of the swiming pool and relax in the jacuzi for 15 mins. Friday and Sundays I dont do anything. I would love to hear other peoples training programmes. Obvisouly everyone is different, and can increase or decrease the speeds, times etc to what suits their ability [/QUOTE]
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