Treadmills are useful fitness tools that can help you burn calories, build core strength and increase your cardiovascular health. They're also versatile machines that have a lot to offer for people of all fitness levels.
Interval Training
Many treadmills offer a built-in interval training program. Interval training is ideal for treadmill workouts because you can track your distance and time as well as automatically switch between intervals. Interval training works by combining short rest-and-work intervals with no rest period in between. For example, jog for one minute and then sprint for the next. Many powered treadmills will automatically switch between the rest speed and the work speed at predetermined time intervals, such as 30 or 60 seconds.
The advantage that interval training provides is that you can get a workout completed quicker --- usually within 15 to 20 minutes --- than longer workouts at a slower pace. In fact, some studies show that interval training may help significantly boost endurance, strength and metabolism. One such study was conducted in 2005 at McMaster University in Canada where interval training was proven to be a time-efficient alternative to longer, slower-paced workouts.
Inclined Workout
Walking or jogging on an inclined treadmill can significantly increase the number of calories you burn. For example, a 155-pound person walking at a brisk pace can burn about 267 calories per hour, while the same person walking at the same speed on an incline would burn 422 calories in an hour, according to NutriStrategy.com, an online diet and fitness website. Furthermore, inclined treadmill workouts are often easier on your joints, so it's an ideal exercise strategy for people suffering from joint pain. The number of calories burned increases as you increase the incline and speed of your workout.
Running
One of the simplest treadmill training workouts is simply running at a moderate pace. A brisk six mph jog can burn about 700 calories per hour for a 155-pound person. Many treadmills offer built-in running programs that simulate going up and/or down hills for a more lifelike jogging experience. Adding some variations to your treadmill jogging routine, such as adjusting the incline, can help to keep your workout fresh and can even help you burn more calories. The Centers for Disease Control and Prevention recommends that adults get at least two-and-a-half hours of exercise per week, or about 30 minutes five days per week. This is a healthy target to aim for during your treadmill training sessions.
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