Posts Tagged ‘treadmill workout’

New Treadmill Workouts

Looking for some new treadmill workouts to keep your routine fresh and easy?  Here are some popular ones…

 

 

 

 

 

 

 

Warm Up and Cool Down- Prior to and following any treadmill workout you should always include a warm up and a cool down session.

A typical warm up session should last for about 5 minutes.  Walk slowly (1.5 to 2 mph) for one minute, increase your incline to stretch out your legs for one minute, then reduce to your speed to 1.8 for two minutes and wrap up your warm up by speeding up to 3 mph for one minute.

At the end of your walk as a cool down session, you should reduce your walk speed to 2.5 or 3.5 and walk for three minutes.  Then slow your speed down to1.5 or 2.5 mph and walk for two more minutes.

Speed Pyramid- Following your warm up session, walk for 30 seconds at 3.5 mph; increase to 4.5 mph for 30 seconds. Walk for 45 seconds at 3.5 mph; increase to 4.5 mph for 45 seconds.  Walk for one minute at 3.5 mph; increase to 4.5 mph and walk for one minute.  Continue in this fashion adding 15 seconds to each circuit until you reach 5 minutes walking at both 3.5 and 4.5 mph.  Then perform your cool down session.

Incline Pyramid- Following your warm up session, start at an incline of 4 and walk for one minute.  Elevate to 5 and walk for another minute.  Continue to increase the incline every minute up to an incline of 8, and then decrease the incline every minute, back down to 4.  Try to maintain a speed of 3 or 4 mph throughout the workout.  Finish up with your cool down session.

Easy 30-Minute- Following your warm up session, run at what you would consider your normal pace for 10 minutes.  Then walk for a minute to catch your breath. Increase the original running speed by 0.2 and run for another 10 minutes.  Walk for two minutes to catch your breath.  Crank it up by another 0.2 and run for five minutes.  Slow it down and walk for two minutes.  Finish strong with a good cool down session.

Easy Treadmill Workout

Fitness for All

Tired of your same old treadmill routine?  Why not spice things up this week and try this easy treadmill work out that will help you burn a quick 2,000 calories in just seven days.

 

treadmill

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

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.

Treadmill Workout: Burn an Easy 2,000 Calories This Week!


Tired of your same old treadmill routine? Why not spice things up this week and try this easy treadmill work out that will help you burn a quick 2,000 calories in just seven days.

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

Treadmill Workout: Burn an Easy 2,000 Calories This Week!

exercise treadmill
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.