In a California State University study sponsored by the American Council on Exercise, testers found that running on a treadmill burns more calories than other cardio equipment. Participants in the study burned 25 percent less calories on other common exercise machines. The key to a successful exercise program is consistency and keeping it interesting by challenging your body in different ways.
The Steady State Workout
The American Heart Association recommends at least 30 minutes of cardiovascular exercise on most days of the week at an intensity of 50 to 85 percent of your maximum heart rate. A steady state exercise routine on the treadmill is probably one of the most common types of routines. Always start the treadmill at a light pace and hold that pace for two to five minutes in order to allow your body to warm up. Once you have warmed up, increase the speed of the treadmill until it feels moderately hard. On a scale of one to 10, it should feel like a six or seven. If you are monitoring your heart rate, increase the speed slowly until your heart rate is between 60 to 70 percent of your maximum. Hold this pace for 30 to 45 minutes. Cool down for two to five minutes prior to ending your routine. This is a great routine if you are beginning a new exercise program and need to start out easy.
The Roller Coaster
One way to keep your treadmill routine interesting is to use some of the many programs that are often given as choices on the treadmill display panel. One of the common treadmill programs that you might find is a "roller coaster" workout. This type of workout alternates the speed and incline of the treadmill, making the intensity vary continuously throughout your workout. At times the speed increases as the incline drops, almost as if your are going down a steep hill. At other times, you experience a more severe incline at a slower speed. This type of program challenges your body in various ways and makes the time go by faster as your body experiences new challenges.
Hiking Routine
If you enjoy hiking or you have a hiking trip coming up in the near future, you can use the treadmill to simulate this experience. By choosing a slower speed and steep incline, you can simulate climbing up the mountains on a beautiful hike. Hold this incline for a while and visualize climbing up a winding trail with the cool wind blowing through the trees. You can even add a weighted backpack to further train your body for an upcoming hike.
Interval Training
Interval training involves alternating the speed and incline in a pattern, going from mild difficulty to a high degree of difficulty for short periods of time. Set the treadmill to a speed and incline that feels like a four or five on a one to 10 scale. After warming up for a few minutes, increase the speed an incline quickly to a pace that is an eight or nine on the difficulty scale. Hold this pace for 30 to 60 seconds. Once you hit the 30 to 60 second time frame, immediately drop the difficulty back down to a four to five on the scale. Do this several times, and watch how you find yourself being able to tolerate the difficult intervals for a longer period of time. This workout is great for increasing your endurance.
Heart Rate Workout
Using a heart rate monitor, many treadmills can run a heart rate program. When you are wearing the monitor, the treadmill will pick up the signal and be able to adjust the difficulty of the workout in sync with your heart rate. Input the rate at which you want your heart rate to remain and the treadmill will adjust the speed and incline, keeping your heart rate locked in. This workout is great for dialing in a specific heart rate zone, but keep in mind that certain medications lower your heart rate, so check with your doctor before beginning any of these programs.
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