Treadmills are an excellent tool for burning calories, whether you're brand new to exercise or a seasoned jogger or fitness buff. Treadmills let you work at your own pace, and if electronic, create routines that change the pace and muscular effort of the workout. Some even let you listen to music or watch TV while you work out. As your main exercise routine or as part of a circuit training workout, a treadmill helps you burn calories and improve heart health.
Step 1
Calculate your maximum heart rate. Subtract your age from 206 if you are a female and 220 if you are a male. Multiply that number by .70 and .80 to get your target heart rate range for aerobic exercise.
Step 2
Program the treadmill before starting if it has a computer console and you know the program you want. Input your personal information, such as age, gender, weight and maximum heart rate, if requested. Create a program with peaks and valleys, different inclines and a total time duration to meet a goal of calories burned.
Step 3
Start the treadmill if it's not a manual machine. If you are new to exercise, start at a beginner setting or a slow walking pace, around 1 or 1.5 miles per hour, for several minutes. Walk at a moderate speed if you are in better cardiovascular shape. Warming up before you begin your regular routine, rather than starting at full speed, helps you coordinate your body's muscular and cardiorespiratory functions.
Step 4
Continue to increase your pace for several minutes until you reach your target heart rate. Continue exercising at this pace for the duration of your workout, unless you are adding sprints, which will require you to work harder for 30 to 120 seconds, then slow down. The American Heart Association recommends 60 to 90 minutes of aerobic exercise, three to five times per week, to lose or maintain weight.
Step 5
Monitor the information provided by the computer console to ensure you are meeting your workout goals. Change the program, pace or incline to help you reach or stay in your target heart range. Exercise at a pace that lets you work longer, rather than harder, if you are new to exercise, to help you build cardiovascular stamina. If your treadmill does not provide you with heart rate information, consider buying a heart rate monitor.
Step 6
Carry hand weights while you walk when you are familiar enough with the machine that you won't lose your balance. If the treadmill does not have hand poles for an upper body workout, consider light dumbbells or other hand weights.
Step 7
Run sprints to burn maximum calories per minute. Raise the speed and/or incline on the treadmill to a pace that causes you to work at 80 to 90 percent of your maximum heart rate. Run for 30 to 120 seconds, depending on your conditioning, taking two-minute breaks between each sprint. Do this type of workout in consultation with a doctor or fitness professional.
Step 8
Slow down several minutes before you want to finish your workout to let your body cool down. This will prevent blood from pooling in your muscles, causing stiffness and soreness later, according to performance coach Brian Mac.
Member Comments