Treadmill Workouts

Working out on a treadmill has many advantages over other types of workouts. A treadmill workout can be precisely tailored to the body's condition as it exists at the moment. Since you can monitor vital signs constantly, the treadmill's speed or inclination can be immediately adjusted. This would be impossible on a vigorous hike in the hills or on a cross-country bicycle trip.

Healthy Heart Treadmill JoggerBecause each workout is performed by an individual on an individual machine. A person can exercise at his or her own rate, while striding along next to a person moving at a completely different speed. Treadmills are perfect for the person who wants to multi-task. A person can move along on a treadmill while reviewing documents, watching television, or even reading a book. Don't try that jogging in the park!

Treadmills allow a person to precisely and progressively increase the difficulty level of a workout, first warming up, then working hard, and finally cooling down. Since this can be programmed into many modern machines, a walker/jogger/runner will be more likely to actually find the discipline not to quit the workout early. Many people daily look forward to the time spent on the treadmill as both a challenge and an enjoyable way to stay healthy.

Because of the monitoring devices on a treadmill, a user can precisely gauge his or her own progress. Nevertheless, there is handy trick. A person can use the "talking test". Simply talk for about a minute, if the result leaves the user gasping, then the activity level is too high.

It is very simple to create a treadmill routine. Select a time out of every day to spend at least 1/2 hour with the treadmill. Those new to the treadmill will want to gauge their own physical capabilities by beginning with slow and moderate steady walks at relatively easy speeds and inclines. The settings will, of course, vary by person. But a good rule of thumb for beginners is to do a slow warmup for 5 minutes; walk more swiftly for 10 minutes, and cool down for 5 minutes. Every day increase the time of the more vigorous part of the work out, until this becomes 20 minutes. Then, on subsequent days, increase the speed or incline. At some point the user will hit a comfortable plateau.

At this point the person may be ready to try some more complex workouts that begin to take advantage of the programming functions of a treadmill. Some workouts may be preprogrammed into the treadmill's computer. However, making up your own can be fun. Programs can be created that exactly mimic various actual terrains.

Below is a fairly vigorous 33-minute workout that includes a warm-up, sprints, recovery periods, and finally a cool-down.

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     Time          Speed       Incline  
5 minutes 3 - 3.5 mph 1 %
5 minutes 3.5 - 4.5 mph 2 %
1 minute 4.5 - 5.5 2 %
2 minute 3.5 - 4.5 mph 2 %
1 minute 4.5 - 5.5 2 %
2 minute 3.5 - 4.5 mph 2 %
1 minute 4.5 - 5.5 3 %
2 minute 3.5 - 4.5 mph 2 %
1 minute 4.5 - 5.5 mph 3 %
2 minutes 3.5 - 4.5 mph 2 %
1 minute 4.5 - 5.5 2 %
2 minute 3.5 - 4.5 mph 2 %
1 minute 4.5 - 5.5 2 %
2 minute 3.5 - 4.5 mph 2 %
5 minutes 3 - 3.5 mph 1 %

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Interesting Fact:

Treadmill workouts are easier to maintain than outdoor walks because they are not subject to the weather.


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