The treadmill is one of many cardiovascular machines that grace gym floors across the globe. They have a circular belt that moves around repetitively as you run on top of it. The main goal with treadmill exercise is to burn calories and reduce weight. As a result, you will also reduce your disease risk and enable yourself to perform daily functions with more energy. You can maximize your workouts to get the best results.
Warm-up
When you work out on a treadmill, you activate numerous joints and muscles on your upper and lower body. Before you step onto the belt and start striding, do eight to 10 dynamic stretches. Dynamic stretches move your body through a steady range of motion which prepares you for exercising movements. Perform stretches like walking lunges, forward leg swings, arm crisscrosses, side rotations, side bends and ankle bounces. Once you are done, step onto the treadmill and start it up. Walk briskly when you first start and gradually increase your intensity through a 5-minute time span. This will slowly raise your core body temperature and further loosen up your muscles and joints.
Intensity
Exercise intensity goes a long way in maximizing your workouts. Once you have completed your full warm-up, increase your pace to a point where you are breathing heavily and sweating. When you get to this point, you should be on the verge of not being able to carry on a conversation. Remain at this intensity for the duration of your workout. If you are new to exercise, this may only be a fast-paced walk or light jog.
Time Frame
The amount of time you spend on the treadmill depends on your goal. To gain health benefits, for example, 30 minutes is all that is needed. However, if you want to maximize weight loss, 60 to 90 minutes might be necessary, according to the American College of Sports Medicine. If you do not have time to do this in one session, split it up into two sessions -- one in the morning and one in the evening. Aim for five or six workouts a week to maximize your results.
Interval Training
Even though working out at a moderate intensity is beneficial, you can turn your caloric expenditure up a notch by doing interval training. This is simply alternating bursts of intense activity with intervals of lighter activity. Start your workouts with a warm-up, then exercise at about 80 percent maximum effort for 20 seconds. Reduce your intensity to about 50 percent for 40 seconds, and continue to alternate back and forth for the rest of your workout.
Considerations
If you do not get enough hydration, your workouts are going to suffer. The Institute of Medicine recommends that women get about 11 cups of water a day and men get about 16 cups. Make sure to especially drink water right before, during and after your workouts. Most treadmills come with a convenient cup holder to place a bottle.
Your overall diet is another thing to take into consideration. When you step onto the treadmill, you want to have high energy levels. If you feed yourself cookies, ribs, wings and ice cream sandwiches on a daily basis, your workouts will suffer. Stick with nutrient-packed foods that can boost your energy levels -- fruits, vegetables, lean meats, beans and whole grains.
Tips
Using proper form on the treadmill can make your workouts more efficient. Take long, smooth strides, look straight ahead, keep your shoulders lifted and pump your arms in harmony with your leg movements. Treadmills also come with handrails. Use them for assistance getting onto the machine, but once you start exercising, take your hands off and do not put them back.
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