Treadmills are versatile pieces of equipment, which can provide varied workouts for strength, endurance, stamina and cardiovascular health. Treadmills help you achieve any running or fitness goals such as training for a marathon or triathlon. Treadmill training can be combined with abdominal and strength training to provide a whole-body workout treadmill program. Before starting any exercise program, consult with your doctor or health care professional.
Fit to Live Program
The Fit to Live treadmill program consists of five basic workouts performed during a 15-day period. The workouts are continuously rotated, changing the intensity and length of the program as you build strength and endurance. Start with the Easy Endurance Run, which is designed to burn fat and increase aerobic capacity. Set the treadmill incline to 1, or 1 percent, and run at an easy pace. Each time you do the easy run, add a ½ mile until you reach the number miles you set as your goal. The Strength Circuit is the next workout consisting of short runs combined with strength exercises. Run on the treadmill for five-minute increments, setting the incline at 1, 3, 5, 3 and 1 percent for the five segments. Between running, perform 30-second strength workouts, starting with abdominal crunches, body weight squats, bicep curls and pushups. Next is the Aerobic Circuit where you run hard for five-minute intervals followed by five minutes of cross training. This is done for a total of 60 minutes. The fourth basic workout is the Stamina Builder, which is running moderately hard for 20 to 60 minutes. The last workout is the One Mile Repeats. You run a mile, rest for five minutes and then run another mile. Do this for six repeats.
Treadmill Hill Programs
Running treadmill hills is challenging and one of the more efficient forms of treadmill training. The treadmill hill program is difficult and may take some time to set a comfortable pace. Most treadmills have some form of hill program. The various types of hill programs include foothills or low climbs, rolling hills on an alternating low hill program, hill blasters that are more challenging steeper climbs and the hill climb, which is a straight up climb for half the run and then down for the last half. Start with a low hill program and steadily increase the difficulty and length. When you feel comfortable with on level, move on to the next type of hill climb.
Treadmill Weight Loss Program
Treadmill weight loss programs help burn fat, reduce body weight and improve your overall health and well being in the process. Treadmills burn more calories than other aerobic riders, according to a study by the American Council on Exercise. Combing daily treadmill workouts of 60 minutes or more with nutritional changes that reduce calories will help support weight loss and help to keep it off.
Treadmill Skating Program
The treadmill skating program is designed for hockey players. It is a blade multi-tasking skating treadmill that will improve stride efficiency and endurance, according to the Real Skating Academy. The belt is three times the width of a normal treadmill, but about the same length. The belt is designed for use with ice skates, and is capable of running in two directions and at a 35-degree incline at about 20 miles per hour.
References
- Running Planet: Treadmill Training and Treadmill Running Tips, Advice, Programs, Workouts and Information; Rick Morris
- Running Planet: Treadmill Hill Workouts; Rick Morris
- ACE: Treadmills Burn More Calories Than Aerobic Riders According to New Study by American Council on Exercise
- Treadmill Advisor: Weight Loss by Treadmill
- Real Hockey Academy at Ralph Engelstad Arena: Programs-Skating Treadmill
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