The treadmill is a popular method for burning calories and building strength. There is a misconception that the treadmill is solely used for running, which is not so. The treadmill offers an array of exercises that trim fat and tone the body. When using the treadmill, remember to perform at a slow pace and then build up your speed gradually. For beginners it is best to find a comfortable walking speed, and then increase the intensity from there.
Uphill Climb
Uphill climbs on the treadmill are a way to add resistance and build strength. Find a walking pace that is comfortable and then set the treadmill to an 8 percent incline. Take large steps and sway the arms forward with every step. After 3 minutes, raise the treadmill to a 15 percent incline and continue for 7 minutes.
Lunges
Lunges on the treadmill allow you to use your body weight as added resistance. It is also ideal for beginners because this is done at a low speed. Adjust the speed on the treadmill so that it is moving very slowly, typically 1 mile an hour. With hands positioned on the rails, do 10 forward lunges, alternating with each foot. When comfortable with the balance, remove your hands from the rails, hold them over your head and continue for 10 lunges. Walk for a minute and then repeat the set.
Side Skip
This exercise is a great cardiovascular set that also increases the intensity of the workout. Adjust the treadmill to a slow to medium speed. Holding the rail, turn your body so that you are facing the side of the treadmill and both hands are on the side rail. Slowly, do side steps. Once comfortable, increase speed and add a jump to your side step, as you are side skipping. Continue for 2 minutes on each side of the treadmill.
Backwards Climb
An effective way to tone the lower body is to do backwards climbs on the treadmill. This is a challenging exercise so make sure to adjust the speed accordingly. At a steady walking pace, adjust the treadmill to a 15 percent incline. When comfortable, turn your body all the way around so you are walking backwards on the treadmill. Continue the walk for 5 minutes with hands off the rails.
Intervals
Interval training is a method for building strength and endurance, as well as increasing the metabolic rate. Start at a brisk walk for 5 minutes, then a slow jog for 5 minutes, followed by sprinting for 1 minute. Repeat 3 times. Remember to adjust speed at comfortable levels so that you reduce risk of injury.
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