Exercising on a treadmill is an efficient way to track your progress as you workout. Treadmills allow you to monitor your distance traveled, calories burned and other useful stats as you run. Additionally, you have complete control over the incline and decline of the treadmill deck on some models. Running on a treadmill may not be the ideal cardio workout for everyone; however, as running is considered a high-impact workout. People with joint paint or other discomfort may want to choose a lower-impact workout that offers similar results, such as elliptical training or cycling.
Endurance Training
If your goal is to increase your endurance and overall cardiovascular health, an endurance training workout is the best choice. Start by warming-up on your treadmill for 10 minutes, and then set your treadmill speed at 15 seconds faster per mile than your average mile in your most recent 5-K run. Run at this speed for five minutes before slowing down for 10 to 20 minutes to cool-down. Over the next 10 weeks, run at the same workout speed but add one minute to your workout time each week.
Speed Workouts
Most powered treadmills offer built-in interval training programs. You can use this program to burn fat and increase your overall speed. This program works by alternating short slow and fast intervals; it keeps your heart rate up and really works the muscles in your legs. Use equal 30 to 60 second intervals for both the slow and fast interval. Jog at a moderate pace for your slow interval and ramp-up the speed to a sprint for your fast interval. Do up to 10 slow-and-fast cycles per workout. Make sure to warm-up and cool-down before and after.
Frequency
How often you exercise on your treadmill may vary slightly depending upon your fitness goals. If you use vigorous treadmill workouts, such as interval training or inclined workouts, take a day of rest in between each workout to allow your muscles to rest and recover. However, if you exercise according to the Centers for Disease Control and Prevention's recommendations of using a moderate pace, you can exercise for 30 to 60 minutes per day. The only exception is if you experience any sort of joint pain or discomfort during your workouts. In this case, temporarily discontinue running on your treadmill until you consult your doctor.
Calories Burned
Running burns a significant number of calories compared to other aerobic activities like walking, aerobics or biking. The Mayo Clinic points out that a 160 lb. person burns 986 calories per hour running at an 8 mph pace. The same person running at a more moderate 5 mph burns 584 calories per hour. To burn even more calories, increase the incline of the treadmill deck; the more you increase it, the more calories you'll burn.
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