Treadmill workouts are one of the best cardio exercises that can keep your heart healthy and your blood circulation normal. A routine of treadmill workouts can strengthen your cardiac muscles, preventing occurrences of heart attack and strokes. So, if you are having problems with your heart or you just want to get rid of your excess fats, you might want to consider trying treadmill workouts.
There are various types of treadmill trainings which you can choose from depending on your needs. There are programs for burning calories, building up endurance, increasing speed, and the like. This guide briefly takes you to some variations of treadmill workouts.
Goodbye Calories and Fat, Hello Sexy Bod
If you want to get rid of excess fats, lose weight, and take on a sexy body, you can successfully achieve your goals with treadmill workouts. With just series of walking and running, you can already loose thousands of calories.
An effective type of treadmill workout for losing body fat is interval training. The concept is to spend some minutes of running, some minutes of walking and some minutes of cooling down and to repeat this routine for more than a couple of times. The reason why this is effective for burning calories is as you go to high intensity workouts, your body uses your fats to regenerate yourself.
If you are new to treadmill workouts, it is good to start with routines of less than an hour each every day. For example, the 7-day plan of Jenny Hadfield, author of Running for Mortals, suggests to begin your first day of treadmill workout with 30 minutes of power walk and 20 minutes of strength-train moves—a total of 50 minutes only.
If you want to take your training to the next level, add more speed to your running and walking routines. If you are doing a steady treadmill workout, you will also have to adjust your inclination. For instance, run or jog at the speed of around 5 to 6 mph as you start off with a slightly lower pace. Then, take at least a minute of fast walk. This interval program will take at least 25 minutes.
A high intensity treadmill workout is usually an interval training that can make you lose up to 20 pounds. Advanced treadmill workouts also often include hiking, trail running and walking, and hill climbing. Aside from interval training, you can also carry out random, hill sculpting, or steady state workout on treadmill to lose weight.
One great thing about treadmill exercises for endurance is that they do not only build up your endurance but they also burn your calories simultaneously. Improving your endurance is all about increasing your body’s tolerance to longer durations of and more difficult workouts. Thus, to achieve an improved endurance, your treadmill routine will mostly involve increased speeds and extended minutes of running and walking routines.
If you are a beginner, there is no problem if you would want to start low. Apparently, the reason you are choosing a treadmill workout designed for improving endurance is because you have low endurance. So, you can start with normal intensity interval trainings so as not to overexert yourself. Extend your workout time and increase the speed gradually when you feel like your body can move on to the next level of training.
Carrying out inclination training would work best for building up your endurance. However, expect more challenging routines as you increase your level. An inclination treadmill workout is like a workout done up on a hill. Increasing or decreasing the speed is not significant because the focus of the training is the inclination. The higher inclination, the more challenging the workout is. Remember to gradually increase and decrease inclination and speed as you go through your routines. In addition, you should be able to determine your limits toward the end of the training.
The Need for Speed
Treadmills are very helpful machines for athletes, particularly runners. They serve as training grounds for speed.
Warm-up exercises take usually at least 10 minutes. Proceed to running—and run as if you are in a marathon—as you gradually increase your speed. After about three minutes, slow down little by little until you reach your jogging pace when you were warming up. Repeat this simple routine as many times as you want.
You can also do tempo runs which include a mile of running at your normal pace and another mile at your goal pace after a quick cool-down. These go on at intervals. Tempo runs can also be done by time. For example, run five minutes at easy pace and another five minutes at your goal pace. As you repeat the routine, you can intensify the goal pace runs. Do not forget to keep a record of your limitations and strengths.