Treadmills are cardiovascular machines that involve the major muscles of the lower body. They come equipped with handrails, a digital screen, and some fancier models have a jack for your iPod. One of the features that all treadmills have is a speed adjustment. This allows you to vary your training programs.
Identification
Treadmills generally have a speed range of up to 15 mph. When you turn on the machine, the belt stats moving at 1/2 mph. Even though this is a slow speed, you can still lose your balance if you aren't paying attention to the belt when you turn on the machine. Place your feet on the sides of the belt before you turn on the treadmill. You can then ease your way onto the belt.
Features
On the console of the treadmill, there are two areas where you can change the speed. One area has an "Up" and "Down" arrow with the word "Speed" nearby. You can continually press either button to adjust your speed up and down. With some treadmills, you can press the button and leave your finger on it to rapidly increase or decrease your speed. The other way to adjust your speed is with a numbered keypad. To do this, punch in a speed that you want to go and press "Enter." The belt automatically goes to this speed.
Warm-Up
Before workouts, warm-ups are performed to slowly raise the core body temperature and loosen connective tissue. They also give your body time to adapt to the demands you experience while you exercise, according to the American Academy of Orthopaedic Surgeons. The speed of a warm-up depends on your current fitness levels. For example, someone who has not exercised in 20 years might walk at 2 mph to warm up. On the other hand, someone who is a seasoned gym goer might jog at 5 mph to warm up. When doing a warm-up, start slowly and gradually increase your speed. Once you get to a point that you are breathing heavy but still comfortable, you're at a moderate intensity. This is a good pace for a steady, long duration workout.
Interval Training
Interval training is a method of exercise that involves changing your speed back and forth from high to low. According to Mayoclinic.com, interval training can boost your caloric expenditure and aerobic capacity. On the treadmill, run at a speed that's about 80 percent of your maximum effort, then jog at a pace that's about 50 percent of your maximum effort. For example, run at 10 mph for 30 seconds, then run at 6 mph for 60 seconds. Alternate back and forth for your whole workout.
Sprinting
Sprint training on the treadmill involves running at a good speed. This is a little more challenging than interval training. In this case, turn up the speed until you are in an all-out sprint. Run for 10 to 15 seconds, place your hands on the handrails and lift yourself off the belt. Carefully place your feet on the sides of the belt and rest for twice as long as your sprint time. Lift yourself back up, lower yourself back down and break into another sprint. Continue this pattern for your whole workout. Your sprint speed can be from 10 mph to 13 mph depending on how conditioned you are. By doing sprint training, your body burns a high amount of calories when you step off the treadmill. This is called the excess post-exercise oxygen consumption, known as EPOC in the fitness industry.
Warning
Before you partake in any treadmill program, get permission from a doctor. The higher you turn up the speed, the more impact on your joints.
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