Visualize — Imagine your favorite trail and recall the ups and downs of the walk. Program a hike into the treadmill with similar parameters. You might even draw a picture of the terrain you want to emulate because some treadmills will put a diagram of your walk on a screen before you start.

Time — Adapt the plan for 30 minutes longer.

Warm up — Warm up for five minutes at a speed of 2 with a 0.5 percent incline.

Hike — Increase the speed gradually to the 3 to 3.5 range and adjust the incline up to 2 percent.

Climb — Once you hit maximum speed, increase the incline by 2 percent every two minutes without increasing the speed. For a light walk, aim for an incline of 5 to 10 degrees.

Summit — For a hard climb, increase to 15 percent. Maintain a steady speed.

Descent — Begin reducing the incline at the same rate you increased it. The descent should take the same time you took to reach your peak.

Cool down — Slow down slowly; don't simply stop. Add a couple of extra minutes to reproduce the time you'd spend returning to your car, had you been walking outside.

Stretch — Stretch your muscles while they're warm and pliable.

Add-on — If your treadmill has a computer monitor take a look at YouTube hiking videos:

—Hiking: www.youtube.com/watch?v=WkXsJDQefjY, 9 minutes 13 seconds

—Hiking the Hermit Trail: www.youtube.com/watch?v=cc2BYjhT5y4, 5:12

—The Scariest Hike in the World: www.youtube.com/watch?v=W09MhqpdMoM, 6:26

—Illinois River Bluff Trail: www.youtube.com/watch?v=W2xmqQPi-ek, 8:49

Source: Life Fitness FitTips at www.lifefitness.com.