The treadmill is relatively easy to use and suitable for individuals with a beginner or advanced level of fitness. The user controls all aspects of the workout including the speed, incline and calories burned. The treadmill provides a limited range of exercises and switching to a different cardio machine every once in a while can help you guard against getting bored and losing your motivation.
Beginners
Treadmill beginners can start with a 20-minute workout. For a one minute warmup, walk at 1.5 to 2 mph with no incline. Slow down to a maximum speed of 1.8 mph and walk on your toes for 30 seconds; walk on your heels for 30 seconds and repeat. Set the incline to 6 and take longer than normal strides for one minute. Lower the incline back to 0; raise the speed between 2.5 and 3 mph for one minute. Repeat this series three times. Cool down by reducing your speed to 1.5 to 2.5 mph for the last five minutes.
Intervals
Use intervals to burn 500 calories on the treadmill. Set your incline to 1 percent for the duration of the workout. Warmup with a jog for the first 10 minutes at 5 mph. Sprint for the next 20 seconds at 7.5 mph, then jog at 5 mph for one minute; repeat twice. During minutes 14 to 17, jog at 5 mph, followed by a 10-minute run at 6.5 mph. Starting at minute 27, jog for four minutes at 5 mph. Run for four minutes at 6.5 mph followed by a four-minute jog at 5 mph; repeat twice. Take the last five minutes to cool down by incrementally turning down the speed.
Celebrity Workout
Perform a treadmill workout used by a famous female celebrity to stay fit. Warmup your body for two minutes at 4 mph; no incline. For the next 5 minutes set the speed between 4.5 and 6 mph; incrementally increase the speed by 0.5 mph every minute until you reach 6 mph. For the next seven minutes, set the speed between 4 and 4.5 mph and increase the incline by 2 percent each minute until you reach 10 percent, followed by one minute at 6 mph with a 2 percent incline. For the next four minutes run as fast as you can the first 60 seconds, then jog for three minutes; repeat. Spend one minute at 5 to 6 mph with a 4 percent incline, four minutes at 6 to 7 mph with a 4 percent incline and one minute at 4 to 4.5 mph with no incline. For the last five minutes maintain no incline on the treadmill. Jog for one minute at 5 to 6 mph, sprint for two minutes as fast as you can and finally cool down with two minutes at 2 to 3 mph.
Musical
Create a playlist on your portable music player for your next treadmill workout. Play complete songs or cut the tracks to conform to your planned workout. Start with 10 minutes of songs at a slow tempo, followed by five minutes of medium paced music. For minutes 15 to 20, listen to fast paced music, followed by eight minutes of medium paced music. Insert a fast music track for the next eignht minutes and cool down with 10 minutes of slow songs for a 46-minute treadmill workout.
Member Comments