Specifications

4 / P4: WEIGHT LOSS

PROGRAM

P4 is designed for weight

reduction.

intensity allows you to handle a longer duration and distance

workout and thus burn more calories. With other lifestyle factors

remaining the same (such as diet), simply adding the P4 workout

to your schedule should result in weight loss because of the

increase in calories burned.

You could alternate this program with any of the other 400T

programs to combine weight reduction and fitness training.

Program Profile

The P4 Program consists of an initial 6-minute warm-up of

relatively mild increases in speed and incline. This is followed by

five 7-minute segments (35 minutes total), during which speed

remains constant and the % grade changes to simulate hill

profiles.

Near the end of each 5-minute segment, the % grade

automatically increases to the maximum % grade for that “L”

level. For example, if the current grade is 6% and the maximum

is 8%, the 400T will increase to 8% grade for 2 minutes and

then return to 6% grade for another 5-minute segment. The

speed remains constant during the entire period. This is

equivalent to walking at a constant speed on a series of 5 rolling

hills. It is these hills that help you burn extra calories and more

fat by providing a “metabolic spike” as your workload increases

during the periods of maximum incline.

A 4-minute segment at the end of the program serves as a cool-

down period. The treadmill slows down and the incline returns

to 0% grade.

Choose a level that reflects your fitness level as determined in

the P5 Fitness Test program.

Program Results

The P4 Weight Loss Program is designed to keep your

metabolism high for most of the 45-minute workout. For 77% of

the time (35 out of the 45 minutes) you are working out at a level

averaging approximately 85% of your maximum P5

performance workload.

If you are just starting your fitness walking program, this

workout may be too much for you. In that case, you can cut

your P4 workouts short at any point until you feel comfortable

completing the full 45-minute workout. Don’t forget to allow

yourself a 3 to 5 minute cool-down period if you leave the

program before it is complete.

Three to four P4 workouts per week, in conjunction with other

400T programs performed on alternate days, will ensure that