One of the most popular pieces of gym equipment is the treadmill. When you walk into the gym they are always full. Seeing people walking and running on the treadmills is wonderful, but are they getting the most out of their workouts?
How can one improve their treadmill workouts? Take the time to learn something about the programs offered. Almost all of the cardio equipment have a quick start button (green means go). When you push the quick start button the belt begins to move and you are now in total control of your treadmill workout. You control the speed as well as the incline. When choosing the quick start button be sure to add at least 1% -3% grade (incline). This simulates being outdoors. If you leave the treadmill at 0% grade the treadmill is doing some of the work for you. Mother Nature doesn’t pull your foot backwards and the treadmill belt does.
Experiment with the variety or random settings? These settings will give you a more realistic walk/run as the elevation will change automatically. You are always in control of the speed. If the speed ever becomes too much or you just need to stop remember all treadmills have a stop button (red means – stop).
The options are many and varied. The most common setting is time. The majority of treadmills default to 60 minutes. Feel free to adjust your time to show exactly how long you want to stay on the treadmill.
An additional option is setting a target of how many calories you want to liberate (burn) doing your workout. You will need a heart rate monitor in order to get an accurate calorie count. A good rule of thumb is that the average exerciser liberates (burns) between 200-300 calories per hour. You will also need to enter your weight into the treadmill computer in order for the computer to track your calorie count. The key to getting the most out of your workouts it to have a purpose for what you are going to do. By wearing an external heart rate monitor you will not have to hold onto the treadmill in order for the treadmill to capture your heart rate.
Try setting a distance goal? The machines will allow you to set a goal of completing a certain distance. After imputing a distance the treadmill will calculate how ling it will take to complete the distance based on the current treadmillspeed. The time will change to show how long it will take you to complete your walk/run at the present speed.
Amp up you treadmill work out with HITT! Follow the link to additional examples of intense treadmill workouts.
Have a purpose for every workout.
Try this walking program togetyou breathing harder and have your heart pumping.
- Warm –up walk at a comfortable speed for 10 minutes at 1.0% incline
- Increase your speed by .3 mph and increase the incline to 2% for 1 minute
- Continue walking at the quicker pace and increase the incline by 1% each minute until you reach 9.0% grade
- After completing the 1 minute walk at 9.0% incline reduce your incline to 8.0% and continue to reduce your incline by 1.0% until you are back to the original incline of 1.0%
- Once reaching the 1.0% incline reduce your speed to your original pace and walk for 5 minutes
The 30 day, 30 minute challenge has been met. Continue adding variety into your workouts so they don’t become mundane. Commit today to adding 30 minutes of physical activity to your life for 30 consecutive days, 210 minutes a week, 3.5 hours, 15 hours of additional movement over 30 days. Commit today! It’s free and your body will thank you.
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