Re: Walking Strong - Tracey Staehle

[Guest guest]

This sounds interesting, Sara! Maybe it would get me to use the TM since it s a blend of both worlds - TM and DVD workouts!Donna

Subject: Walking Strong - Tracey StaehleTo: exercisevideos Date: Thursday, July 24, 2008, 11:59 PM

This workout is designed for the treadmill, but also shows a modifier doing the workout on the floor. But, I think I would get quite bored doing so many marches on the floor for an hour! She varies her knee height on the marches when the incline on the treadmill is changed, and does the squats and lunges, but I still think I would be bored.Tracey and Bobbi (her sister) are the two doing the workout on the tmills. There is light chatter during the entire routine, with joking between Tracey and Bobbi. I didn't mind that. On the bottom of the screen is the speed and incline they are each using. Bobbi is doing the less intense speed/incline, but I set my own speed and incline even lower than Bobbi's since I wanted to be sure I could finish the workout. I didn't make it last time I tried (several months ago), but I don't remember what speed I used that time. The numbers at the bottom are helpful, as

Tracey's cueing isn't on 100% of the time, and sometimes she says to change the incline instead of the speed or vice versa. I just watched the numbers and went with them.I bought this workout on dvd from Tracey's website, as I also rec'd the mp3 (audio only) version as well as the Ipod movie version for no extra charge. A nice bonus, but I don't know if I will use the other two versions much.There are 11 five minute intervals for this workout, and that really helps to move things along, as there is a lot of variety. The intervals breakdown like this:1. Warm Up2. Upper body – front lateral raises, side lateral raises3. Lower Body – Walking lunges, Walking lunges with a kickback on the rear leg, side crossovers into a squat4. Hill Climb – 45 second hill climbs with 15 second recovery periods5. Upper body – Bicep curls, hammer curls, overhead triceps

extension OR triceps kickbacks 6. Hill Climb – same as above7. Lower Body – same as above8. Hill Climb – same as above9. Upper body – upright rows, back rows, bent arm fly10. Hill climb11. Cool down The hill climb format stays the same for each hill interval, but the recovery periods change a bit as you progress. Instead of lowering both the speed and the incline for recovery, after about the halfway point you only lower the speed. For upper body, you slow your speed a bit during the exercises, and then speed up and walk with the weights in bewteen the exercises. For lower body, Tracey slows to 1.5 mph and Bobbi to 1.0 mph. I also used 1.0 and was able to keep up. However, next time I need to move the treadmill away from the wall a bit for this workout. The extra room would have been helpful during crossovers and also during a lot of the upper body

stuff. The side crossovers are done with you facing perpendicular to the console of the treadmill, and you cross one foot over the other, and go into a squat when you put your foot back down. I did well once I got the rhythm, but whenever we changed sides, it felt really weird and took a bit to get the rhythm back for the other side. I remember that from last time, but at least I didn't think I was going to fall off this time! lol I really liked this workout and was so happy that I made it to the end! I actually thought there were more intervals coming up when we went to cool down, and I think I could have done a few more! The cool down goes right to stretches, so I stayed walking on the tmill for 5 more minutes to get my HR back down and then went back to the stretches. I felt like I got a really good workout from this one, and look forward to being able to follow it using Bobbi's speeds and

inclines, and maybe even Tracey's! Sara