The popular Nordic Track treadmills provide a convenient way to work your cardiovascular system as well as the muscles of your lower body. Because running and walking are about all you can do on a treadmill, many people find them boring. However, the many settings found on a Nordic Track treadmill can be altered to provide you with a muscle-burning, calorie-torching workout. To prevent injury, be sure to begin each workout with a five- to 10-minute warm-up.
Walking is a great way to tone your legs and improve your cardiovascular fitness. It is safe for nearly every population, even those who may suffer from joint discomfort. Adding an incline to your walking treadmill workout will further tax your cardiovascular system and leg muscles. Adjust the treadmill to a challenging incline and a speed you are able to maintain without leaning on the handles. With these settings, walk for 20 to 30 minutes. If you prefer, you can treat your walk more like a hill workout and constantly adjust the incline. For example, walk for two minutes at an incline of 2 percent, and then one minute at 8 percent. Continue to switch back and forth until your workout is complete.
Running on an incline is a great way to strengthen your quadriceps and calves and improve your overall fitness. It may be difficult to run at an incline for an extended period of time, so hill training may be more appropriate. Adjust the treadmill to a challenging incline and run at a comfortable pace for two to three minutes. Then lower the incline and continue to run for another two to three minutes. Continue to alternate back and forth, adding in an extra challenging incline every so often.
Long, Slow Distance
Long, slow distance running is one of the best ways to improve your endurance. This workout involves running at a comfortable pace for an extended amount of time such as 60 to 90 minutes. In order to maintain your stamina over this prolonged period of time, it is crucial to keep your speed at a low intensity.
If you have little time to dedicate to your treadmill workout, interval training may be just what you need. This is a quick, intense workout that will zap calories and leave you feeling invigorated. After warming up, set the speed on the treadmill to a comfortable pace. Run at this pace for one minute, and then increase the speed until you are at or near a sprint. Maintain this speed for 30 to 60 seconds, and then return to the comfortable pace for 90 seconds. Continue to alternate back and forth until you have completed a 20-minute workout. You can alter the times as needed. For example, if you need more time to recover, go at the comfortable pace for two to three minutes rather than 90 seconds.
- "ACSM's Resources for the Personal Trainer"; Nicki Anderson, et al.; 2007
- Treadmill Talk: Tips for Treadmill Workouts