People use treadmills for all different types of training purposes. Treadmills are used for medical testing, for rehabilitation, and for conditioning. Treadmills are convenient because they can be used no matter what the weather, users don't even have to leave their houses if they own one, and the customizable settings allow for personalized incline, speed, and program.
Cardio Training
Walking or running on a treadmill improves cardiovascular health. The American Heart Association suggests 150 minutes of moderate activity each week to experience the aerobic benefits. If you cannot do all of the workout at once in a sixty-minute session, break up your exercise into several small blocks each day. In addition to the health benefits experienced, cardio training is one of the best ways to maintain weight.
Interval Training
Doing high intensity interval training is one way to mix up your routine while increasing your calorie expenditure, according to MayoClinic.com Interval training involves mixing short periods of high-intensity activity, including sprints, in with intervals of less intense activity, such as slow jogging or walking. Benefits of interval training are higher-calorie expenditure, increased aerobic capacity and less chance of workout boredom. The best part of interval training with the treadmill is that you don't need any extra equipment. One way to perform interval training on a treadmill is to use the "interval" program option, if your machine has one. Otherwise, just increase your speed setting to a fast run or sprint for 30 seconds, then slow to a walk or jog for one to two minutes, then repeat.
Endurance Training
Endurance training on a treadmill using a program involves varying speeds and inclines over the course of a run. This is meant to simulate running over differing terrains, and forces your body to adapt to improve endurance. You can also change up your incline and speed manually, if your machine does not have this function. If you are at a lower level, fitness-wise, using a treadmill for walking exercise will help to build your endurance for more aerobic activity. Slowly increase the duration and frequency of your workouts as your endurance and cardiovascular health increases.
Caution
Always consult your health care professional before beginning any new workout program. Make sure you wear appropriate footwear, and use a treadmill that is in good working condition. Use the safety strap so the machine will turn off if you fall. Stay hydrated, and monitor your heart rate.
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