Treadmills allow you to get a cardiovascular workout any time of year. Treadmill exercises improve your aerobic capacity while burning significant calories. When stepping onto this machine, you can choose from multiple workout plans.
Long Duration
According to the American College of Sports Medicine, you need to perform 60 to 90 minutes of physical activity to lose weight or maintain weight loss. If you are looking to drop a few pounds, start out with a light 5-minute warm-up, then increase your speed to a point where you are breathing heavily and sweating. This is considered moderate intensity. To reach this level, you might be jogging or simply walking briskly. Continue at this pace for the duration of your workout and finish with a light, 5-minute cool-down.
Incline Training
Treadmills come equipped with an incline adjustment feature. By increasing the incline, you work more muscle fibers in your butt, thighs and calves, while simultaneously burning more calories than you would if the belt was flat. When using the incline, start off low and work your way higher as you adapt. Generally, treadmills range from zero to 12 percent in incline. Start off with a 2 percent incline and increase by 1 percent each week.
Interval Training
Interval training is characterized by alternating back and forth between high and low intensities during your workout. According to the Mayo Clinic, this type of workout can improve your aerobic capacity, keep boredom at bay and cause you to burn more calories than steady cardio. You can do interval training while walking or running. The important thing to do is make your low intensity bouts twice as long as you high intensity bouts. Being that this type of training is taxing, only perform it for 20 to 30 minutes.
Curcuit Training
Circuit training is characterized by doing several exercises back to back with short rest periods in between. These workouts are usually done with body weight and free weight exercises with high repetitions. You can also do a cardio circuit instead with nothing but aerobic exercise. As an example, perform 60 seconds of treadmill running, pedaling on a stationary bike, rowing on a rower, stepping on a stair machine, gliding on an elliptical and jumping rope. In between each exercise, rest for 30 seconds, then start the whole circuit over once you have gone all the way through. You can go at any intensity and do as many circuits as you wish.
Wind Sprints
Wind sprints are similar to interval training in intensity. To do these, start with a light warm-up jog for 5 minutes then turn up the speed and sprint as hard as you can for 20 to 30 seconds. Once you finish the sprint, place your hands on the handrails, lift yourself up and place your feet on the sides of the belt to rest. Your rest breaks should be twice as long as your sprints. After your rest break is over, lift yourself up and slowly lower yourself back onto the belt, ending in a full sprint. When doing wind sprints, treat them just like reps with weight training. Perform 10 to 12 sprints and finish with a light 5-minute cool-down. These are good to do at the end of a weight training session.
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