If you own a treadmill, you hardly need any convincing of the importance of maintaining health and fitness by
getting regular exercise. You already know about this; what you're interested in is how to use your treadmill to get optimal results from your fitness regimen. There are a few ways that you can incorporate your treadmill into your exercise routine to maximize your results - we'll cover these shortly. What we're not going to cover here are the pros and cons of various types of treadmills, that's a subject for another day and you can use any treadmill to assist your fitness program by using the techniques you'll see here. So without any further ado, let's get into getting the most from your treadmill:
getting regular exercise. You already know about this; what you're interested in is how to use your treadmill to get optimal results from your fitness regimen. There are a few ways that you can incorporate your treadmill into your exercise routine to maximize your results - we'll cover these shortly. What we're not going to cover here are the pros and cons of various types of treadmills, that's a subject for another day and you can use any treadmill to assist your fitness program by using the techniques you'll see here. So without any further ado, let's get into getting the most from your treadmill:
1) Interval Training: The idea behind interval training is that your body gets the maximum benefit from working at peak capacity for short periods (or intervals) followed by a period of lower activity or rest. On a treadmill, this consists of running at high speed; at or close to your limit for a few minutes, then dialing the speed back down and walking for a few minutes until you've recovered and are ready to go at full speed again.
2) Endurance Training: This is something you're probably already familiar with and in fact, this is how most people use their treadmill in their fitness programs. You simply jog or run at medium intensity for as long until you're ready to cool down and stop your workout. Nothing new here.
You'll be able to get the best results from your treadmill as part of your workouts by incorporating both of these two types of exercise into your fitness regimen. Don't do both types of workout on the same day; instead, alternate your treadmill workout styles to get the benefits of both interval training and endurance training. When you use both, you'll be making the most of your workouts and really getting the best possible results from your treadmill.
You'll improve cardiovascular function and endurance all with one piece of equipment. A sample treadmill exercise regimen follows - you may want to add other types of exercise into your routine (weight training, for instance), but this treadmill fitness plan makes a great basis for a regular program of exercise. This should go without saying, but always make sure to warm up adequately before and cool down after your workouts to prevent injuries.
Treadmill Routine:
Note: The length of the sprinting intervals and the number of repetitions can be increased as you get used to the routine; this is starter routine.
Note: The length of the sprinting intervals and the number of repetitions can be increased as you get used to the routine; this is starter routine.
Interval Training:
o Once you're warmed up, start with very brisk walking, slightly faster than you're comfortable with for five
minutes.
o Sprint for 1 minutes.
o Reduce speed back to a brisk walk for another 3 minutes or until recovered.
o Repeat two or three more times.
o Once you're warmed up, start with very brisk walking, slightly faster than you're comfortable with for five
minutes.
o Sprint for 1 minutes.
o Reduce speed back to a brisk walk for another 3 minutes or until recovered.
o Repeat two or three more times.
Perform this interval training twice weekly, alternating with:
Endurance Training:
Once you're warmed up, progress from a brisk walk to a comfortable jog for 20-30 minutes, depending on your
physical condition and your endurance. The idea is to increase your limits and your cardiovascular endurance, but not to push yourself so hard as to cause injury or total collapse. Stay at a comfortable jogging pace until you near exhaustion, then cool down and conclude your workout. Perform this workout twice weekly, alternating with your treadmill interval training.
Once you're warmed up, progress from a brisk walk to a comfortable jog for 20-30 minutes, depending on your
physical condition and your endurance. The idea is to increase your limits and your cardiovascular endurance, but not to push yourself so hard as to cause injury or total collapse. Stay at a comfortable jogging pace until you near exhaustion, then cool down and conclude your workout. Perform this workout twice weekly, alternating with your treadmill interval training.
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