Has your treadmill become a haven for dust and drying clothes rather than using it as the fat burning cardio machine that it was created to be? Or maybe you are consistently working out on your treadmill but are getting tired and bored with the same old routine. Why not spice things up and increase the efficacy of this exercise machine standard. Below are a few tips and an easy treadmill workout with which you could potentially burn a quick 2,000 calories in just seven days.
According to Treadmilltalk.com a common treadmill mistake involves starting out at the pace you want to maintain without warming up and without pacing yourself. Treadmill exercise like this will quickly lead to sore muscles and possibly injuries, not to mention frustration. It also means you aren’t using all of your lower body muscles effectively.
There are several important elements to effective treadmill exercise. A few things to keep in mind are:
• Always warm up- It is essential to stretch your muscles and warm them up slowly by walking at a speed of no more than 1.5 to 2 mph for a minute or two. Switching from the heels to the toes for thirty seconds each, then stretching out your stride for another minute will help stretch all muscles properly.
• Increase your workout slowly- You should stay at one level for four weeks before moving on to the next level of difficulty. Any faster and you risk over-tasking your muscles or sustaining an injury. This is one of the most important tips for treadmill workouts to keep in mind. Burn-out is frequently the result of trying to rush to results.
• Always cool down- Hopping off the treadmill after running and sitting down is an invitation for muscle cramps or worse. You need to slow down the pace and allow your muscles and heart rate to return to normal while you are moving.
Another common mistake with treadmill exercise is simply stepping on and walking or jogging at the same speed for twenty or thirty minutes. This will only succeed in making you very tired and very bored. It also isn’t a very efficient workout. Try this easy treadmill workout instead.
Day One:
Power walk – 30 minutes
Strength train – 20 minutes
Day Two:
Warm-up (walk easily, then briskly) – 3 minutes
Power walk – 2 minutes
Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 10 times
Cool down (walk easily) – 2 minutes
Day Three:
Warm-up (walk easily) – 5 minutes
Do your favorite strength-training move – 12 reps
Power walk (4-6% incline) – 3 minutes
Repeat steps 1 and 2 – 6 times
Cool down (walk easily) – 5 minutes
Day Four:
Warm-up (walk easily, then briskly) – 3 minutes
Power walk – 2 minutes
Run fast (don’t sprint) – 2 minutes
Repeat steps 1 and 2 – 6 times
Cool down (walk easily) – 3 minutes
Day Five:
Repeat Day One’s Routine
Day Six:
Warm-up (Walk easily, then briskly) – 5 minutes
Power walk – 2 minutes
Run fast (don’t sprint) – 4 minutes
Repeat steps 1 and 2 – 6 times
Cool down (walk easily) – 4 minutes
Day Seven:
Rest
Repeat this workout weekly or every other week. Remember to mix up your workouts to keep things fresh and exciting.
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Tags: burn calories, cardio machine, cool down, treadmill exercise, treadmill workout, warm up, work out slowly
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These are great. I love doing workouts from home.
Great workout routine, worth to try.
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my mom bought a treadmill that is motor driven, i still prefer to jog and run the old fashioned way.~~,
i use a mechanical treadmill at home and it seems adquate for basic exercise“*
@Christopher Taylor: That’s a great comment, great work and I agree.
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What a great treadmill routine! Can’t wait to incorporate some of the suggestions here into my routine. Definitely have to mix it up to keep it interesting. Love this new motivation.
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