Particularly during cold weather, treadmills can prove effective and challenging tools for maintaining and increasing fitness levels. The effectiveness of treadmills is only eclipsed by the tendency to produce boredom and, therefore, inconsistency with training. However, there are several interval styles of training that can provide the challenge and resistance your body needs to keep improving while your interest is peaked as well.
Walk Fit
Treadmills can be used to provide an effective walking workout that will improve your fitness level and burn extra calories. Start this workout at 30 minute intervals and increase each segment after no less than four weeks of consistency. Warm up at a mild walking pace for five minutes. Increase the speed by .5 mph and continue walking for five minutes. This pace should be moderate and you should be able to carry on a conversation while walking this way. Increase the incline to two and continue at the same pace for five minutes. Increase speed by .3 mph and continue walking for an additional five minutes. Increase the incline to three for five minutes, then decrease incline to two and increase the speed for five minutes. Bring treadmill to a zero incline and return to the starting speed for the last five minutes of cool down.
Cardio Fit
A 30-minute HIIT, or high intensity interval training program, is effective when used consistently to improve cardiovascular health. Since fitness levels vary, you should begin the warm-up session of five minutes walking or jogging at a comfortable brisk pace that does not cause you to perspire. Continue for an additional 10 minutes at an increase of .5 mph. Sprint for two minutes. Your sprint pace is that which you can maintain for the prescribed duration but are unable to talk while doing so. Return to the starting pace for five minutes and increase to sprint pace for two minutes again. Return to a pace that is .5 mph above starting pace for five minutes and then to sprint for two minutes Complete two minutes of cool down at a pace of .3 mph below your starting pace. This is a high intensity interval training and can be used effectively up to four days per week.
Endurance Training
Train on your treadmill to increase endurance while walking, jogging or running. Generally, endurance training consists of longer duration at a moderate intensity. Beginning with a five-minute brisk walking warm up, continue to a comfortable jog or running stride. Comfortable can be defined as that which allows you to hold a conversation while slightly winded. This pace should be maintained for 10 minutes. Continue for an additional 10 minutes at an increase of .5 mph. Decrease speed by .5 mph for the last five minutes of the program. Adjust the program to suit your increased fitness level once you have implemented the program consistently for four weeks. Adjustments should be made by adding one to two minutes to each phase of the program.
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