Using a treadmill is a good way to get aerobic exercise. Find out how to get the most out of your treadmill workout.
Using a treadmill is a good way to get aerobic exercise. Find out how to get the most out of your treadmill workout.
- Use your treadmill at 1 percent incline to get the same workout as running or walking outside on a flat surface.
- Ignore all the ‘fat burning’ and “cardio training” charts on the treadmill equipment. The key to burning calories is distance, not intensity. The longer or farther you go during your treadmill workout, the more calories you burn.
- Adding time and intensity at the same time can increase your risk for injury. When you are starting your treadmill program, gradually add time to your workout first. You can increase intensity later by adding speed or increasing the incline of your treadmill.
- Once you have built up your time on the treadmill, the best way to improve heart fitness is interval training. Do this by keeping the same speed and adding some incline or by just adding more speed. You can change the time, speed and incline to get some variety into your workouts.
- Use music or television to help with your interval training.
- Challenge yourself by monitoring your fitness. Record your heart rate at different grades and speeds after a set amount of time. After a few months you should see your heart rate numbers decreasing; then you will know you are making progress.
- Music is a great motivator. With your iPod along, add those ‘motivating songs’ that can help you on the treadmill.
- Maintain the right form on the treadmill: good posture, shoulders back, and your head looking forward, not down at the floor. Relax your hands and let your arms swing naturally. Keep the same length stride as you would outside. Don’t let your strides get short and choppy.
- Pay attention to where you are on the treadmill. Don’t drift to one side or backwards on the belt.
