When the weather turn,s the treadmill can offer many benefits to keep your health and fitness levels up throughout the winter months. The padded surfaces on treadmills are easy on your joints, the running surface is smooth, the controls allow you to accurately record your progress and you can simulate hills. There are many different ways to get an effective workout with a treadmill and the versatility allows you to vary your routine.
Glute-Sculpting Treadmill Workout
"Fitness" magazine reports that you can burn 150 calories in 20 minutes with this treadmill routine that will also tone and strengthen your glute muscles. This is a workout was designed for walking, but you may use it as a running routine if you prefer. The entire workout should be executed at 4 mph. For the first five minutes set the incline to 3 percent or 3 1/2 percent. Your rate per exertion should be a five on a scale of one to 10, with one being no exertion at all and 10 being the maximum exertion rate. For minutes six and seven, increase the incline to somewhere between 8 percent and 10 percent, depending on your preference and ability, and an exertion rate of seven. Drop the incline down to 4 percent to 6 percent with an exertion rate of six for one minute. Take the incline up to 10 percent with an exertion rate of eight for the next two minutes. Drop the incline down to 5 percent to 7 percent with an exertion rate of seven for one minute. For minutes 11 to 13, increase the incline to 12 percent with an exertion rate of nine. Drop the incline to 10 for one minute with an exertion rate of eight. For the next minute increase the incline to 12 percent with an exertion rate of nine. And finally, do a five minute cool down with an incline rate between 2 percent and 4 percent and an exertion rate of five.
Random Pickup
This fun treadmill routine from "Women'sHealth" magazine will let you catch up on your favorite television show while getting your workout in. "Women'sHealth" recommends watching a 30-minute TV show to use as your marker of how fast or slow to run. While the program is on run at your usual pace; when the show switches to a commercial, increase the pace to about 80 percent of your maximum ability. When the commercials end, go back to an easy jog.
Sprints
Interval training can help you burn fat faster, according to "Women'sHealth." The treadmill is an optimum vehicle to put this in practice. "Women'sHealth" recommends warming up by running at a comfortable pace for approximately 10 minutes. Then insert 20- to 30-second sprints into your routine every two to four minutes, depending on your fitness level. Complete six to eight sprints and then run easy in order to cool down.
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