Jogging on a treadmill is not the most exciting form of cardiovascular exercise. You don't go anywhere and the view isn't always that great. However, you can mix up your jogging program and design new treadmill workouts that are challenging and motivating. Use the programming function on most treadmills or create your own jogging workouts.
Treadmill Programs
Most motorized treadmills offer a programming function. Choose a program and the treadmill automatically adjusts the speed and incline for you. Some treadmills offer only a couple of programs while other treadmills have as many as 20 or 30. When the program information displays, make sure the maximum speed setting is appropriate for your jogging pace. Some of the programs offered by most treadmills are hills, intervals, random and valleys.
Interval Workout
Interval workouts alternate a high-intensity activity with a low-intensity activity. Depending on your fitness level, jogging may be the high- or low-intensity activity. Use either speed or incline to adjust the intensity of each interval. Start with a warm-up. Do the low-intensity activity for twice the time as the high-intensity activity. For example, if jogging is your high-intensity activity, jog for 30 seconds and walk for one minute. Over time, adjust your interval periods to make your workouts more challenging. Try a 1-1.5 ratio for your intervals, such as 30 seconds to 45 seconds.
Steady-state
Steady-state is the most common type of jogging program. You set the treadmill to one speed and incline, and maintain this pace for the duration of the workout, usually 30 to 60 minutes. Steady-state jogging programs are relatively low intensity compared with interval programs. They are a good choice if you are not feeling energetic or just want to do a light activity on your day off.
Fartlek Training
Fartlek training, which means "speed play," is a style of interval training. You do not set up specific interval periods. Rather, you let your intuition or the environment determine the duration of each bout. For example, if you are watching TV while jogging on your treadmill, you could jog for the entire commercial break then walk during the show. Or you can sprint for as long as you can then back down to a jog until you feel recovered. Fartlek training is a fun, innovative way to set up your treadmill jogging program.
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