During the dead of winter or during inclement weather, exercising outdoors is not an inviting prospect. And exercising in extreme heat can put you at risk for heat-related illnesses, warns Debby Golonka, MPH, writing for the University of Michigan Health System website. A treadmill provides an effective, challenging workout while protecting you from the elements, whether you work out in a gym or in the privacy of your own home.
Walking on a Treadmill
Treadmill walking is much like walking on any flat surface, explains exercise physiologist Therese Iknoian, writing for the Internet Fitness website. However, your foot may strike the surface of the moving belt faster and harder than when you walk outdoors. Maintain proper form by keeping your head up and swinging your arms naturally.
Change the incline of the treadmill to make your walking routine more challenging, Diana Maitland, a personal trainer in New York City suggests on the Mind, Body + Spirit Fitness website. During a 20-minute workout, you may burn 150 calories while walking at 4 mph, she states. You can lose between 44 and 66 lbs. per year by replacing two to three hours per day of sitting with time at a treadmill desk, MayoClinic.com states.
Running on a Treadmill
A study conducted by the Milwaukee Veterans Administration Hospital found that exercising on a treadmill burned 25 percent more calories than bicycle riding, according to personal trainer Meg Tyner on the Spine-Health website. Elevate the treadmill by a single level to compensate for the lack of wind resistance, Rick Morris advises on Running Planet. Maintain proper form; avoid bending forward or shortening your stride when you run on a treadmill, Morris warns.
Treadmill Interval Training
Interval training allows you to burn more calories during a workout while increasing your capacity for aerobic exercise, according to MayoClinic.com. You can burn up to 300 calories during a 20-minute interval training session, Aundrea Hasselbach, founder of tread20.com claims on the Mind, Body + Fitness website.
Begin by walking at 3 mph, gradually increasing the incline of the treadmill. At the five minute mark, lower the platform and speed up to 5 mph for one minute, then slow down to 4 mph for one minute. Speed up to 4.5 mph, slowly increasing the incline until you reach the nine-minute mark, then lower the platform and slow down to 3 mph for one minute. Speed up to 6 mph for one minute, then slow down to 3.5 mph for one minute. Speed up to 5 mph until you reach the 14-minute mark, gradually increasing the treadmill incline. Lower the platform, slow down to 3.5 mph for one minute, then speed up to 6 mph for one minute. Finish by slowing down to 3 mph for one minute.
References
- University of Michigan Health System: Quick Tips -- Staying Active in Hot Weather
- Internet Fitness: Treadmill Walking 101
- MayoClinic.com: Office Exercise -- How to Burn Calories at Work
- Spine-Health: Treadmills for Exercise and Pain Relief
- Running Planet: Treadmill Training versus Outside Running
- MayoClinic.com: Interval Training -- Can It Boost Your Calore-Burning Power?
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