This first stress reducing technique is for those people in good cardiovascular health who have difficulty clearing their head.  Requirements:  A treadmill (preferably a newer version) and some imagination.  I do this after lifting weights at the gym.

**Warning**   this exercise is not for everyone!!  I will share with you how I clear my head as a former athlete and a fit adult.  Please be conscious of your cardiovascular health, your hips, your knees, your ankles, and your feet.  (Please see your doctor first before starting any strenuous activity)  Please adjust the routine here to get a taste of it before you embark on the real thing.   **Tip:  tread softly like you are running on water to save your joints from excessive impact.

That being said,  allow me to introduce “The Summit”

The summit was inspired by the boredom of running on a treadmill.  While I’ve always known that intense cardiovascular exercise is the key to decreasing stress, I’ve never found it enjoyable to run on a treadmill.  

Here’s how to make it kinda fun:   (set treadmill on manual)

Warm up:  set the incline on 2 and ramp up the speed over the next 5 minutes to a speed that is a demanding, yet comfortable jog. (6.2 for me)   (As a variation for those who desire, you can extend this aerobic warm up for as long as you’d like before starting the climb) 

At 5 minutes:    raise the incline to 4.0 and keep pace

At 7 minutes:   raise the incline to 6.0 and try to keep pace.  (If you find yourself cheating by holding onto the rails repeatedly, it’s time to “decrease the speed to whatever you need”

At 9 minutes:     raise incline again to 8.0  and keep the pace but always ”decrease the speed to whatever you need”

At 11 minutes:      raise incline to 10.0 and try to keep the pace.  ”decrease the speed to whatever you need”

At 12 minutes:        raise incline to 12.0 and keep ”decreasing the speed to whatever you need”  to keep steady without cheating

At 13 minutes:      raise incline to 14.0 and keep ”decreasing the speed to whatever you need”  to keep steady without cheating.

At 14 minutes:       raise incline to 15.0 and keep ”decreasing the speed to whatever you need”  to keep steady without cheating.  (I’m usually between 3-5 speed at this point)

minute 14-15:       Summit that bad boy and make it to the top of the mountain without using the rails.  (Keep reducing speed if you find yourself using the rails………walking/~jogging in place to the peak is ok if you can’t make it faster…..)   Extend past 15 minutes as desired….(I’m usually good at 15 minutes)

cool down:   bring incline down and cool off for a few minutes.  Don’t just jump off the machine.

If possible afterwards:  hit the steamroom/sauna/showers  and then find a local $1/minute massage practice for a 10-60 minute post-summit tune up.

Have a rewarding conscious meal and bask in the glory for the next several hours.  

If you’re workout was performed at the correct intensity level, you should feel like a completely different person for many hours….  (and it’s cummulative over weeks and months.  I do it every other day)

This exercise works for me because it keeps my deficits of attention busy hitting buttons the whole time. (it may annoy those around you with all the beeping…….  but, whatever…)

don’t be reckless with it,

Enjoy, 

-Dr. Neal