I do a routine called Peak 8 on the elliptical - warm up for 3-5 minutes then go all out as hard and as fast as you can for 30 seconds, slow it down for 90 seconds, then do another 30 seconds - alternate until you've done 8-30 second high intensity intervals then cool down for 5 minutes. You'll have a good high intensity workout in less than 30 minutes. By the last few 30 second HIIT's, I have my heart rate up usually to over 150 bpm! Bonus - it's not hard on the knees!
The impact of running is hard on the body, and it takes time for your leg muscles and tendons to adapt to the stresses and impact of running. If you are new to running, I am not surprised you are feeling it in your knees.
You should aim to build up a solid walking base (2-3 months) before attempting to run. And then the best way to transition into running is through a Couch to 5K plan - these plans work through progressively increasing intervals of running and walking. www.sparkpeople.com/myspark/training-progr am.asp?p=6
In the meantime, each 1% incline on the treadmill adds around 10% to the effort. Maintaining a brisk walk at 10% incline is actually pretty good exercise (double the intensity of walking at the same speed on the level), without the impact of running.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
current weight: 178.0
Fitness Minutes: (25,689)
8/23/14 8:54 P
What are effective high Intensity low impact exercises? I ran on the treadmill on Monday at 4.5 mph and my knees are still aching on Saturday! I need a good workout to burn calories without a lot of impact on my knees.
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