Walking or running on a treadmill is a surefire way to burn calories and stay in shape. Sometimes, though, running in the same place can get a little boring. There are many fun treadmill workouts that can help you stay focused, challenged, and interested in exercise.
Always remember to properly stretch and warm up before walking or running on your treadmill.
Walk Backward
Running website Run The Planet recommends sprinkling a little fun into your usual routine by walking backward on the treadmill, an exercise it calls "The Retro." Coordination, balance and strength should be the goals of this activity, which presents a way to stay challenged while taking a break from the norm. Walking backward is also a great way to put a different set of muscles to work. Start slowly, the site warns, as this trick takes practice.
Tiptoe Along
Kids love walking on their tip-toes, but there's no reason grown-ups can't do it, too. The Great Treadmill Workout website suggests treadmill users walk normally for five minutes, then slow down, and step up onto their tiptoes for 30 seconds. Repeating this cycle twice is a great way to stay challenged and exercise different muscles in your legs and feet, the site adds.
Catch a Flick
If you're behind on your film viewing, turn treadmill time into movie time. Run the Planet suggests this for runners training for a long distances, like a marathon. Hook a VCR, DVD player, or DVR system up to your television, rent or record your favorite movies, and get lost in that romance or mystery while your body gets in shape for that upcoming race.
Use Your Arms, Too
Grab a set of hand weights and put your arms to work. Great Treadmill Workout suggests lifting and lowering 5- to 10-pound hand weights as you walk on your treadmill. The site recommends starting slowly, as this exercise requires coordination. As you get more practice, increase the speed on your treadmill. This is a great way to multitask, working your upper and lower body at the same time.
Commercial Break
If you watch TV while on the treadmill, the Running Planet website suggests using commercial breaks as an opportunity for a change of pace --- literally. Each time your show goes to commercial, increase your speed for the length of the break --- a sure challenge. Another fun twist is to maintain your goal pace until a commercial break starts, then give yourself a break by decreasing your speed to your recovery pace for the length of the commercial break.
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