A treadmill is a versatile exercise machine that enables you to get in shape in your own home or a gym. Exercising on a treadmill means your workouts are not dependent on the weather. While a treadmill is easy to operate, exercising on a treadmill can be quite challenging when you incorporate different inclines and speeds into your workouts. Consult your physician before exercising on a treadmill.
Step 1
Consider using an mp3 player or other device to listen to your favorite music as you exercise. Listening to music that motivates you will increase your adrenaline and result in more productive treadmill workouts.
Step 2
Warm up for about five minutes before you begin. Walk on a low incline at 1.5 to 2 mph to increase blood circulation.
Step 3
Change your stride as you walk on the treadmill, from a regular stride to an exaggerated, long stride. Vary the speed and incline with each type of stride.
Step 4
Sprint on the treadmill for one minute, followed by a couple minutes of slow walking. Perform these intervals at different speeds and inclines to work your leg muscles and cardiovascular system. Complete as many intervals as your fitness level allows.
Step 5
Stand sideways on the treadmill, facing right and holding the console with your left hand. Set the speed at around 2 mph, and as the belt moves, step your left foot to the left, followed by your right foot. Continue to side step for about 30 seconds, then repeat on the other side. Increase the speed or incline if it is too easy. Do not cross your feet.
Step 6
Hold onto the handrails, if your treadmill has them, and walk backward. Leave the treadmill flat and speed low, then increase as you become comfortable. Walk backward for as long as you are able.
Things You'll Need
- Treadmill
- Workout clothes
- Running shoes
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