Welcome to Week 2: RUN Week. After focusing on explosive power in Week 1, we are shifting our attention to the bedrock of all fitness: your cardiovascular system.

In the fitness world, we often refer to the heart and lungs as "The Engine." Just like a car, if your engine is small or poorly maintained, you won't be able to go the distance. This week is all about the RUN pillar. We are looking at how cardiovascular training works and why running, or walking, is the ultimate way to build your stamina.

What is Cardiovascular Training?

Cardiovascular training, or "cardio," is any rhythmic activity that raises your heart rate into your target heart rate zone. This is the zone where your body begins to strengthen your heart and improve your overall health.

When you train your engine during RUN week, you are teaching your heart to pump more blood with every beat and your lungs to take in oxygen more efficiently. This doesn't just help you run for longer; it actually helps you recover faster between sets of heavy weights too.

Why the Treadmill is Your Best Tool

Running is one of the most natural forms of human movement. At Fitness4Less, our cardio floors are designed to help you build this "engine" in a controlled, safe environment.

• Low-Impact Options: You don't have to sprint to build an engine. Walking at a steep incline is a fantastic way to build leg strength and lung capacity without the joint impact of a fast run.
• Interval Training: By switching between fast and slow paces, known as pacing, you challenge your heart to recover quickly. This is one of the fastest ways to improve your fitness.
• Measurable Progress: Whether it is your 1km time or how long you can walk at a 6% incline, the treadmill gives you clear data on how much stronger your engine is becoming.

The Science of Stamina

During RUN Week, we focus on increasing your aerobic base. By sustaining a higher heart rate for a longer period, you increase the efficiency of your circulatory system. This means more oxygen gets to your muscles, allowing you to train harder for longer without feeling fatigued quite so soon.

The Engine 5 Challenge

Ready to put your engine to the test? This week, we want you to try The Engine 5 routine on the gym floor as part of our RUN pillar. We have designed these five steps to take you from a steady warm-up to a high-intensity finish:

1. Incline Walk: Build that leg strength and lung capacity early.
2. The Pyramid: Experience the challenge of interval pacing.
3. Power Walk (Steep Climb): Mimic the resistance needed for outdoor terrain.
4. "All Out" Sprint: Push your cardiovascular power to the limit.
5. Cool Down: Safely bring your heart rate back down to begin recovery.

Build Your Engine Today

A strong engine is the key to a long, healthy life. It reduces the risk of heart disease, improves your mood, and gives you the energy to tackle your daily goals.

If you want a hand getting started with the treadmill or need a refresher on how to set up your cardiovascular routine, why not book a free 30-minute Gym Intro at your nearest club?

Pick up your RUN Week Challenge Card at reception. Whether you are walking, jogging, or sprinting, let’s get those heart rates up and build an engine that lasts.