I’ve started a cardio fitness program and have been using the treadmill nearly every day. I do this for 40 minutes, the first 5 is a warm up, 30 at top speed, and the last 5 a cool down. Treadmilling has never been my favorite activity but recently it has become a lot more enjoyable and I thought I’d share my thoughts. So today is one of those “and a little more” days, because this post has little to do with writing, except maybe practice in writing a hopefully educational post.
Never mind what I looked like before. This is what I look like now.
Isn’t that great? So short a time and what an improvement!
Don’t believe that? Well, okay.
The success one has at a treadmill cardio program is directly proportional to the quality of his or her diversion. Anyone who thinks they will keep up with it without benefit of 1) nice scenery, 2) television, or 3) music, is bound for failure. Two of these diversions are nice to have, although one will usually be enough and 2 and 3 are mutually exclusive. I do not have the benefit of nice scenery, and television doesn’t do it for me, so I am a #3 person.
As such, I’ve spent a lot of time perfecting my iPod Treadmill Playlist and I thought I’d share it. Keep in mind, this is a beginner regimen, so my MPH might not be as fast as a more experienced exerciser. I start my warm up at 2.0 MPH and increase it on the whole minute up to 3.2 MPH at the 5 minute mark. That’s 2.0, 2,2, 2.5, 2.8, 3.0 and 3.2 MPH. I have a playlist that is approximately 42 minutes in length and it will be good for 3.2 – 3.5 MPH at least. After that, I may need to make adjustments.
I have found the group ZZ Top to be the best, for general, medium stride beat-thomping music. Consistently excellent for walking in time. Every second song on my playlist is a ZZ Top song. Here is the playlist, in order, with comments.
1. Proud Mary (CCR) – This plays during the beginning of the warm up. It isn’t noteworthy for it’s ability to get the walker pumped up, but good to get going. A pleasant diversion to the start of what seems an insurmountable 40 minutes.
2. Gimme All Your Lovin’ (ZZ Top) – Now the warm up is about half way through, the MPH increased enough to walk exactly in time with this very upbeat piece. By the end of the song, I’m at maximum speed, and still I can walk in time with the beat.
3. Old Time Rock & Roll (Ron Dante) – Now we’re at about six minutes and this song is a medley of Old Time Rock & Roll and Mony, Mony. The first part is fast, I have to really speed up, take small steps, I’m almost at a half jog here. Mony slows it down just enough that I’m back to a fast walk. This one makes me want to almost march, it’s very uplifting.
4. Sharp Dressed Man (ZZ Top) – A great song. I wish I could more adequately describe music here, but the pulsating beat in this is enough to keep anyone going. And the funny lyrics, “every girl crazy ‘bout a sharp dressed man”. This song is over before I know it, and by now I realize I’m not keeping an eye on the timer every 20 seconds, I’m just enjoying ZZ Top and how my walking is exactly timed with the music. (“Yeah, Baby!”)
5. Crumblin’ Down (John Mellencamp) – Another #1 excellent treadmill song. Long stride, I’m walking along (going nowhere) arms swinging, having fun. And the walls come tumblin’ down! Great, great song.
6. Doubleback (ZZ Top) – This one is not my favorite ZZ Top song but the worst song in this list is still great. After #5, I’m ready to just stride out for awhile, take it easy before the next onslaught. This one allows me to do that.
7. King’s Highway (Tom Petty) – This speeds me up. I’m almost running again, because my steps have become so short in order to keep up with it. I can feel it in the back of my thighs and my butt.
8. Give It Up (ZZ Top) – This one has a great beginning. After #7, again, I’m glad to lengthen my stride and chill to this (yet again) excellent rock and roll song. The beat pulsates, I’m getting heated up, I’m loving it.
9. She’s Not There (The Zombies) – This is a really old sixties song. It doesn’t start out too well, so I stumble trying to find the rhythm for a bit, then on the chorus it speeds up and I find it and it’s great. Repeats three times. Slower, faster, fast. It’s a good addition to the playlist.
10. Gun Love (ZZ Top) – Starts out pretty well, same beat that allows me not to think too much about adjusting my steps. I love the lyrics of this one, “Playin’ Russian roulette but she’ll load all six”.
11. Makin’ Some Noise (Tom Petty) – This may be the weakest link in the playlist. It’s too fast for this portion of the workout, because now it’s cool down time. I usually just give up here and listen. This one might be replaced at a future date.
12. La Grange (ZZ Top) – This is good cool down tune. Funny lyrics, “They’ve got a lot of nice girlsa”. But usually the 40 minutes is up before this one finishes anyway.
The warm up and top speed songs are the most important to my workout. By the time 35 minutes have gone by, I could listen to anything.
So, if anyone actually gets much out of this post, please let me know. And also, if anyone has any good selections that I could try, I’d be interested to hear about them. Maybe there’s some even better than what I’ve listed here.