A treadmill is a popular piece of cardiovascular equipment that has a durable belt that revolves around continuously while you walk or run at different speeds. Not only do treadmills increase your aerobic capacity, but they are also very efficient at burning calories. If you are afraid to put too much stress on your knees by running, you can do walking treadmill workouts that can be just as effective.
Step 1
Get familiar with the controls on the console. Learn how to use the speed and incline buttons, how to turn the machine on and off and how to attach the kill switch that will shut the machine down if you happen to fall off.
Step 2
Do an interval workout. Start your walking at a low intensity for 2 minutes. Turn up your speed until you are walking as fast as you can without jogging. Go for 30 seconds, then turn your speed down until you are walking at a moderate pace. Go for 60 seconds, then turn the speed back up. Alternate going back and forth for 30 minutes and finish with a light 2-minute walk for a cool-down.
Step 3
Perform a pyramid. Start out walking at a moderate pace for 2 minutes. Turn up the speed by 0.5 mph and walk for a minute. Turn it back down to your moderate pace and go for 1 minute. Turn it up 1 mph and walk for 1 minute. Turn it back down to your moderate pace for 1 minute. Keep increasing your speed by 0.5 mph until you are almost at a jogging pace. Then lower your speed by 0.5 mph increments until you are back to your moderate pace. Here's an example of what the pyramid intervals could look like, in mph: 3, 3.5, 3, 4, 3, 4.5, 3, 5, 3, 4.5, 3, 4, 3, 3.5 and 3. Perform the pyramid two times in a row.
Step 4
Incorporate a jump rope with the treadmill. Walk for 5 minutes on the treadmill, then step off and jump rope for 1 minute. Step back on the treadmill and walk for 2 minutes. Step back off and jump rope for 1 minute. Continue for 30 to 45 minutes.
Step 5
Use the incline. Start out walking with the belt flat. Go for 2 minutes, then turn the incline up to a 5 percent grade and walk for 1 minute. Turn the incline back down and walk for 2 minutes. Turn the incline back up and walk for 1 minute again. Alternate back and forth for 30 minutes and finish with a 2-minute light cool-down with the belt flat.
Tips and Warnings
- When you use the treadmill, make sure you have good form. Keep your back straight, look forward and do not lean on the handrails for support.
Things You'll Need
- Jump rope
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