Treadmills are exercise machines that are found in gyms, homes, wellness centers and hotels all across the world. They differ in style and features. The most basic home models are compact and have low horse power and the upscale gym models have all kinds of features such as iPod connections, television monitors, digital screens, workout programs and built-in heart rate monitors. When it comes to making the most of your treadmill workout, there are several approaches you can take.
Step 1
Get caught up on the news. If you go to the gym early in the morning before work, take advantage of the treadmill's added features. If the treadmill has a TV screen, plug in your ear phones and watch the news. This same principle can also be applied to a home treadmill. Do a workout while you are watching television at night instead of sitting down. Further challenge yourself by increasing your intensity during commercials.
Step 2
Read while working out on a treadmill. Although reading magazines while working out is much maligned in the fitness industry, it is still better than sitting in a chair slumped over and reading a magazine. Even if your intensity isn't high, you are still moving and burning calories, which is better than being sedentary. You can also take this time to do any other kind of reading or studying you need to do for your job or school.
Step 3
Integrate the treadmill into other exercise. Before you do a weight-training routine, you should do a 5 to 10 minute warm-up to loosen up the muscles. When you finish working out, you should do a 5 to 10 minute cool-down to slowly lower your heart rate. Use the treadmill for both instances. In the event you are looking to burn more calories, integrate the treadmill into your weight-training program. For example, after you complete each exercise, jump on the treadmill and run for one minute.
Step 4
Run sprints. Performing sprint intervals works well when you don't have a lot of time. To do them, start with a five-minute warm-up jog, then turn the speed up until you are sprinting. Run at this pace for 30 seconds, then grab hold of the handrails, lift your body up and place your feet on the sides of the belt. Rest for 60 seconds, lift yourself back up and slowly ease your way back into a sprint as you lower your body back down. Alternate back and forth 10 times and finish with a five-minute cool-down. This whole routine should take about 25 minutes.
Step 5
Use an incline trainer by NordicTrack. Unlike a regular treadmill, this can go up to a 40 percent grade. Turn the incline all the way up and walk for 30 to 45 minutes. Not only can this increased incline burn a lot of calories, but it can also put more emphasis on your glutes and hamstrings, which helps tone them. If you feel adventurous, incorporate sprint intervals on it.
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