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.