THE ARTICLE
The treadmill is perhaps the most visible cardiovascular equipment in any fitness centre. Chances are, you regularly use this whenever you want to get in a good cardio workout.
However, do not just settle for a regular treadmill workout which may lead you to a sense of complacency. In any workout, adding a much-needed challenge is sure to bring your health and fitness to a much higher level.
Here are some ideas to give your treadmill workouts an added zing:
1. Interval training—this is ideal for treadmill workouts because you can keep track of your distance and time as well as automatically switch between intervals. Interval training involves a combination of spurts which have different intensities.
For example, you will jog (rest speed) for one minute and then sprint (work speed) the next. Today’s modern treadmills have the capacity to automatically switch between the rest speed and the work speed at predetermined intervals.
The main advantage of interval training is doing a lot more in less time. You can get in a complete cardiovascular workout in 15 to 20 minutes as opposed to doing cardiovascular workouts at a slower pace. Interval training also boosts strength, endurance and metabolism.
2. Inclined workout—jogging or walking on an inclined treadmill will dramatically increase the amount of calories that you burn. As an example, a 155-pound person who brisk walks on a regular treadmill burns 267 calories per hour. If he exerts that same amount of intensity on an inclined treadmill, he is primed to burn around 422 calories per hour.
3. Combination treadmill and leg workout—definitely not for the faint of heart. You have to be in tip-top shape in order to pull this one off. As the name suggests, it combines cardiovascular and strength training for your legs in one go.
Do a five-minute warm-up with a 3.0 speed and a 1.0 incline. For the next five minutes, increase the speed to 4.0 and the incline to 6.0. Get off the treadmill and do alternating front lunges for one minute.
Next, get back on the treadmill for another five minutes with a speed of 3.5 and an incline of 8.0. After your five minutes are up, do squats for one minute. Get back on the treadmill working out with a speed of 3.0 and a 10.0 incline for another five minutes. Do alternating reverse lunges for one minute afterwards.
Hop back on the treadmill for another five minutes. Speed is 2.5 with an incline of 12.0. Finally, lower your speed to 2.0 with a 1.0 incline. This is your cooldown.
Conclusion
People often complain that the treadmill is the most boring piece of cardiovascular equipment. That shouldn’t be the case. With a little imagination and a few tweaks here and there, your cardiovascular workout on the treadmill can be as fun as it is challenging. Make sure to incorporate some of these suggestions next time you hit the treadmill so you can be in the best shape of your life!
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