A treadmill is a type of cardiovascular equipment used to run or walk indoors. All treadmills come with speed and incline adjustments that make workouts more challenging. Some models have digital screens, iPod attachments and even heart rate monitors. Treadmill cardio workouts can help tone leg muscles, increase aerobic capacity and burn fat throughout the entire body.
Low Intensity, Long Duration
If you are new to exercise and are trying to lose weight, low-intensity, long-duration cardio is your best bet. Start with a five-minute warm-up walk, then increase your intensity to moderate and stay there for an extended period. You are at a moderate intensity when you breathe heavily and break a sweat.
According to the American College of Sports Medicine, you need to do 60 to 90 minutes of cardio to lose weight or maintain weight loss. After your warm-up, maintain your moderate pace for 60 to 90 minutes, then finish with a five-minute cool-down. The pace you set with this type of workout depends on your fitness level. If you are deconditioned or have never exercised, your moderate pace might just be a fast walk.
Interval Training
Interval training is a popular form of cardio for people who want to challenge themselves. Start with a light five-minute jog, run at 75 to 80 percent maximum effort for 30 seconds, then jog at 50 to 60 percent effort for 60 seconds. Follow this pattern for 20 to 30 minutes and finish with a light five-minute jog. Using 30 and 60 seconds is only an example. Make your interval bouts as long or short as you wish. The key is that your low-intensity bouts are twice as long as your high-intensity bouts.
Wind Sprints
A wind sprint workout is similar to interval training, but it does not take as long. To do wind sprints, you need to rely on the handrails. After doing a five-minute warm-up jog, turn up the speed and run as fast as you can for 20 seconds. Carefully place your hands on the handrails, lift yourself in the air and gently place your feet on the frame next to the belt. After waiting for 40 seconds, lift yourself up and gradually go back into a sprint. Alternate between sprinting and resting. This type of workout is reserved for short durations because of its intense nature. Eight to 12 sprints offers a substantial workout.
If you are really up for a challenge, do this same workout with the incline turned up. Treadmills generally range from 0 to 12 percent incline. Start out low and increase as you adapt.
Circuit Training
Circuit training is characterized by doing six to 12 exercises back to back with little to no rest, then repeating the whole series four or more times. Add the treadmill with other cardio machines like a rower, stair stepper, elliptical trainer, versa climber and stationary bike, or finish off a series of weight training exercises with treadmill running. In either case, run for 45 to 60 seconds.
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