The treadmill is a tool that can be used to set up an exercise routine. You can vary your workout in a variety of ways to keep it challenging and interesting. Also, while working out on a treadmill, you never have to worry about things like the weather or other obstacles that come with running outside. Trreadmill routines can be used to develop a well-rounded workout program and build endurance.
Moderate Intensity Endurance Workout
If your goal is to add distance to your runs or to build cardiovascular endurance, moderate intensity endurance workouts help you get there. After a short warm-up, set the treadmill to a pace that is easy or moderate for you to perform. According to the American Council on Exercise, a moderate pace is one where you are breathing slightly heavier than normal or sweating but you can still hold a normal conversation or speak a complete sentence without the need to stop and take a breath. The pace should be comfortable enough that you can run or walk for at least 30 minutes or three miles without stopping.
High Intensity Interval Workout
High intensity interval workouts helps build running speed in addition to the cardiovascular endurance. During an interval workout, you exert yourself fully for a short period of time to the point where you are nearly out of breath and your heart rate is elevated, and then you recover for a few moments until you catch your breath. Once you catch your breath, repeat the process. Using the treadmill, you can adjust the intensity by changing the incline, speed or both. The goal of this workout is the make the intense intervals more intense and longer, the recovery times shorter and your overall workout time as long as possible.
Hill Workout
The hill workout is similar to the interval workout, but with a focus on training the leg muscles to be able to handle large inclines as opposed to just increasing the amount of intensity. Your legs move differently when running on a flat surface than they do when running uphill. According to the American Council on Exercise, training using the incline on the treadmill reduces the risk of injury from the new movements of your legs. The treadmill has different degrees of incline that you can choose. If your body is not used to running or walking at an incline, you should start with just a slight grade and work your way up. Workouts should be performed similar to the interval routines. Run or walk uphill for several minutes and then continue on a flat surface for several minutes. Repeat the intervals three to five times, or more for endurance.
References
- American Council on Exercise: Treadmills Burn More Calories Than Aerobic Riders According To New Study By American Council On Exercise
- McMaster University: Exercising just got easier for busy people, study shows
- American Council on Exercise: Can you offer some basic guidelines for avoiding overuse injuries associated with running?
- American Heart Association: Physical Activity
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