The treadmill is classified as a cardiovascular fitness device. You perform cardiovascular exercise in a continuous motion, and it involves a large area of the body. When you step onto the track of a treadmill, you are faced with multiple workout options. The best ones depend on your current fitness levels and goals.
Warming Up
When you step onto a treadmill and start working out without the proper warm-up, you run the risk of suffering a connective tissue injury. To prevent this from happening, spend five minutes doing dynamic stretches. You perform these in motion, and they get your body acclimated to movement patterns. Side lunges, forward and backward leg swings, arm crossovers, ankle bounces, forward bends and alternating toe touches are examples.
Slow and Steady
When you are just starting out with the treadmill, your best bet is to do a slow and steady workout. Begin with a light five-minute warm-up and gradually increase your pace until you are breathing heavily and breaking a sweat. Remain at this pace for the rest of your workout. This can be a fast walking pace or running pace. If you are new to exercise, you most likely will only be able to walk briskly through your whole workout. Walking will actually cause the least amount of impact to your joints. If impact is a concern, but you still want to increase the intensity of your workout, raise the incline by pressing the appropriate button.
Interval Workout
Interval training is a higher intensity workout that can amplify your results. To do interval training, start with a light warm-up at a low intensity. Increase your speed to about 75 percent of your maximum effort and remain there for 20 seconds. Reduce your speed to a point where you are at about 50 percent maximum effort and remain there for 40 seconds. Alternate back and forth for the rest of your workout. Interval training can help you burn a high amount of calories and also boost your aerobic capacity, according to MayoClinic.com. You do not have to bide by the 20- and 40-second parameters either. The most important thing is that you make your lower intensity bouts twice as long as your higher intensity bursts.
Sprint Training
Sprint training is specific to athletes who are trying to improve their sport performance and speed. This type of workout will also keep your metabolism revving after you are finished in what's called the excess post-exercise oxygen consumption. Start out with a light jog to warm up, then increase your speed so you are sprinting all out. Remain there for 15 seconds, then grasp the handrails and lift your body in the air. Place your feet next to the track, rest for 30 seconds and lift yourself back up. Carefully go back into another sprint as you lift your hands off the handrails and repeat this sequence for the rest of your workout. When you first start doing sprint training, aim for 10 minutes. As you get into better shape, gradually increase your time and the length of your sprints. Remember to double your rest break times.
Tabata Protocol
The Tabata protocol is normally done with weight training exercises, but it can cross over into cardio as well. This is a short and sweet, high-intensity workout that is similar to sprint training. The only difference is, you reverse your work-to-rest ratios. For example, sprint as fast as you can for 20 seconds, and rest for 10 seconds. Due to the high intensity of Tabata training, stick with short workouts. Start with four minutes and gradually increase your time.
Points to Remember
When you exercise on the treadmill and sweat profusely, you run the risk of becoming dehydrated. To prevent this from happening, make sure to drink plenty of water before, during and after your workouts. Most treadmills come equipped with handy cup holders to place a bottle in. Also scan the treadmill for a kill switch with tether cord. Attach the clip to your clothes, especially if you are going to do high-intensity workouts. If you were to fall off the track, the machine will automatically shut down.
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