Treadmills conveniently add cardiovascular fitness training to your daily routine. Total fitness programs include strength training and upper body workouts; still, a treadmill workout provides the foundation for good physical and mental health. Correct treadmill training reduces the risk of stroke and heart attack and increases the ability to deal with ordinary daily tasks safely. With the right routine, even the simplest treadmill creates positive health benefits.
Beginner
Begin with a leveled treadmill. Workouts include five minutes of warm-up and five minutes of cool-down walking. The National Heart, Lung and Blood Institute defines moderate intensity walking as 3.5 mph and vigorous walking as 4.5 mph. Walk slowly and as heart rate picks up increase to 3.5 mph. Moderate walking for at least 10 minutes enhances cardio health. Three separate 10-minute sessions daily equal the benefits of one half-hour treadmill workout. Start with five minutes of moderate walking three times a week, adding two or three minutes to the workout weekly over a 12-week period for a final weekly total of 90 minutes. For best results, add sessions to total 150 minutes. Novices should consult a physician before beginning any exercise routine.
Advanced
As fitness levels improve, treadmill workouts increase in difficulty while keeping the heart rate within the right range for your level of fitness. Target heart rates fall between 50 and 75 percent of the maximum exercise heart rate, which varies with the resting heart rate and with age. Begin at 50 percent and train for several months before gradually increasing workout heart rates. The estimated maximum heart rate of healthy 20-year-olds approaches 200 beats per minute, but safe heart rates fall with age. A healthy 70-year-old trains at a heart rate between 75 and 113 beats per minute. Check your rate manually by pressing two fingers against the side of your throat and counting beats for ten seconds. Multiply by six to find your current heart rate.
Inclined Workouts
For tougher workouts, increase the incline of the deck and the walking speed. Inclined treadmills burn calories nearly as efficiently as walking up a real slope. Adjust manually controlled incline settings before working out. Advanced machines allow shifting the incline while running. Adjust incline up or down at five-minute intervals to mimic changing terrain.
Guided Workouts
The most feature-rich treadmills provide video screens that display simulated terrain changing with automated shifts in speed and deck inclination. Some vary deck resilience to simulate different surfaces, such as turf or concrete. Simpler guided workouts include audio recordings that combine inspirational music with coaching prompts. Guided classes in gyms offer real trainers as guides and other people for companionship and encouragement.
Entertaining Workouts
The real treadmill landscape never changes. Adding entertaining diversions makes treadmill walking less an obligation and more a welcome break. Listen to music and walk in time with the beat or use movies and TV shows to time your workout. New physical challenges also relieve the tedium. Advanced walkers benefit from weighted jackets, ankle weights or weighted wristbands.
References
- National Heart, Lung & Blood Institute: Your Guide to Physical Activity and Your Heart
- MayoClinic.com: Walking Beginner? Try This 12-week Walking Schedule
- Centers for Disease Control and Prevention: Physical Activity and Health
- Run the Planet: The Best Walking Treadmill Workouts
- American Heart Association: Target Heart Rates
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