Modern treadmills can enhance a multitude of training programs. They allow users to choose variable speeds and variable inclines. With so many features available, it may be intimidating for beginners to jump on board. If you are just starting to use treadmills, consider a few basic routines that require no programming and offer great workouts.
Constant Speed Walk
The most basic treadmill exercise available is constant speed walking. Get on the treadmill and press the "Start" button. Use the arrow keys to increase the speed so that you are walking at a slow pace. Continue this pace for a five-minute warm-up. Increase the speed to a brisk walk and set a timer to keep track of your workout duration. A common treadmill workout time is 20 minutes. Maintain your speed for all 20 minutes. After 20 minutes, lower the speed and walk slowly for a gentle cool down.
Variable Speed Walk and Run
Another simple treadmill exercise that will help you transition to more intense cardiovascular workouts is a variable speed walk and run. After a five-minute warm-up, get on the treadmill and set the timer for 20 minutes. Set the speed to a brisk walking pace and start walking. After three minutes, increase the speed to a jogging or running pace, whichever is more comfortable. Maintain your fast pace for 1 1/2 to 2 minutes, then return the speed to a brisk walk. Alternate between walking and running for your 20 minutes and end with a cool down.
Walk with Hills
Many treadmills are equipped with hill capability. In other words, the treadmill is able to adjust the slope of the belt so it mimics walking or jogging uphill. After a five-minute warm-up, set the timer for 20 minutes. Increase the slope of the treadmill a few degrees, maintaining your normal walking pace. After three minutes, increase the slop of the treadmill by another few degrees. You should feel that your exertion is increasing, but do not increase the slope so much that you cannot keep up with the speed. Maintain your pace at the increased slope for 1 1/2 to 2 minutes before returning to your beginning slope and a cool down.
Variable Speed Walk and Run with Hills
Use your treadmill's variable speed and variable incline with your interval walking and jogging treadmill workout. After a five-minute warm-up, set your walking speed and begin walking. After three minutes, increase the speed of the treadmill for jogging or running and increase the slope by a few degrees. Continue jogging on a slope for 1 1/2 to 2 minutes, then return the slope and the speed to normal. You may find that jogging and running is better for you than walking and jogging. The key is to create a noticeable difference in speed between your intervals.
Considerations
Many treadmills feature pre-programmed workouts that are great for beginners. Often these programs ask you questions about your age, height, weight and fitness level to create a workout that is designed for you. You can choose how long the workout lasts and whether it involves hills or speed. If you use pre-programmed workouts, be sure to increase the difficulty over the course of a few weeks to continue improving your fitness.
Target Heart Rate
One of the best tools for a beginner on a treadmill is knowing how to maintain a target heart rate. Target heart rate range signifies when your body receives the most benefit from cardiovascular exercise. To find your target heart rate, first find your maximum heart rate. Maximum heart rate is equal to 220 minus your age. For example, a 30-year-old person has a maximum heart rate of 190. Target heart rate is 50 percent to 75 percent of maximum heart rate. Therefore, a person with a maximum heart rate of 190 would have a target heart rate range of 95 beats per minute to 142.5 beats per minute. Find your heart rate by using the treadmill's integrated heart rate monitor, or by placing your fingers on your carotid artery, located on the side of your throat. Find your pulse and count the number of beats in one minute.
Member Comments