Do Treadmill Routines

The treadmill is a popular piece of workout equipment because it can be used at home or in the gym for consistent, heart-healthy exercise. Whether you walk or run, the treadmill provides a safe surface to exercise, without the worries of bad weather or road traffic. Many people choose to simply walk or run for a period of time; however there are many other options for treadmill workouts. Timing intervals, using incline features and increased speeds all provide the possibilities of jump starting your metabolism and fighting workout boredom. Choose the treadmill exercise routine that best fits your goals and dress in safe and supportive workout clothing. This article will tell you how to do treadmill routines.

Steps

Interval Treadmill Routine

1. Choose whether you want to run, walk or climb in your 20 to 30 minute quick routine. This will set the pace and the incline for your interval-based workout. If your fitness level only allows you to walk on a flat surface, then you should opt for a walking workout of at least 30 minutes.
2. Put on running or walking shoes with good cushioning and arch supports. Wear flexible clothing, such as yoga pants or baggy shirts. Put a towel and 16 to 24 oz. (473 to 710 ml) of water on your treadmill for a healthy and safe workout.
3. Calculate your maximum heart rate. This is 220 minus your age. You should aim to be at 70 percent of your maximum heart rate for most of your workout, according to your treadmill's heart rate monitor.
   • If your treadmill does not have a heart rate monitor, you may choose to invest in a monitor that goes around your wrist, arm or stomach in order to ensure you are exercising at aerobic levels, as recommended by most doctors.
4. Warm up by walking for 3 to 5 minutes at {{safesubst:#invoke:convert|convert}} (MPH). If you plan to run or climb, you will want to warm up between {{safesubst:#invoke:convert|convert}}.
5. Begin 1 minute intervals. Increase the MPH to between 5 and 6, and speed walk or jog. If you are climbing, increase the incline to between 3 and 4.
6. Return to a resting walk or jog at {{safesubst:#invoke:convert|convert}}. Stay at this pace for 2 minutes.
7. Do 5 to 6 more intervals of 1 minute with a 2 minute rest period at the lower speed. Experiment with raising the incline as you speed walk or jog to between 1 and 3 for a little extra resistance during your 1 minute sprints. If you are climbing, adjust your interval to between 5 and 6 for your sprints, and lower it to between 1 and 3 during your resting periods.
8. Cool down by walking between 2.8 and 4 for 5 minutes. Follow your treadmill workout with resistance training, small weight training or mat exercises.
   • For longer exercise routines, do a 10-4 interval time. Rest for 10 minutes and speed up for 4 minutes.

Training Treadmill Routine

1. Put on appropriate exercise clothing and begin warming up on your treadmill. Start at a pace between {{safesubst:#invoke:convert|convert}}. You will keep this pace for 10 minutes.
2. Experiment with your treadmill to determine your fastest comfortable pace. Find the highest speed at which you can comfortably run. This workout aims to increase your pace slowly, while either running or walking.
   • If you often compete in running races, use your pace from your last race as a good starting point.
3. Set a speed that is 15 seconds faster than your last race speed or your comfortable pace. Stay at this pace for 5 minutes. You should feel more out of breath than usual.
4. Do 10 to 20 minutes at your comfortable running or walking pace. You can judge how many minutes you want to run according to time and endurance. Cool down by walking for 5 minutes between {{safesubst:#invoke:convert|convert}}.
5. Increase the period of time that you run at the higher speed by 1 minute every week for 10 weeks. At the end of the time, you should have increased your race/overall speed. Start again at a speed that is 15 seconds faster to increase your speed again after 10 weeks.

Weight Treadmill Routine

1. Put on appropriate exercise gear. Grab 2 to 5 lb. (0.9 to 2.3 kg) hand weights and place them at the front of your treadmill. This routine combines cardio exercise with weight training.
2. Warm up by walking at a pace between {{safesubst:#invoke:convert|convert}} for 5 minutes. Focus on tightening your core muscles, such as your back, abs and obliques. Lift your chest up slightly and make sure your earlobes to your hips form a straight line.
3. Increase the pace slightly and grab the weights. Begin by slowly completing bicep curls for 1 minute. Slowly raise and lower the weight, focusing on form as you walk, and then place the weights on the front of the treadmill and rest for 2 minutes.
4. Bring your weights up by your shoulders to do shoulder presses. Raise your hands straight above your shoulders with your hands up. Do the exercise for 1 minute and rest for 2 minutes.
5. Pick up the weights and hang your arms at your sides. Swing your arms from back to front. Alternate 1 hand swinging forward while the other is swinging back, as if you are exaggerating your natural walking motion.
6. Do this for 1 minute, then rest. Repeat the exercises twice during the exercise routine. Cool down with a 5 minute walk between 2.8 and 4 without weights.
   • Take advantage of your own treadmill's exercise routines. If you have pre-programmed routines, experiment with hills, intervals, fat-burning and endurance programs. Most are programmed according to resistance levels. You should alternate routines in order to find out what you prefer and to work more muscles.

Tips

• Create a treadmill routine by watching a 30-minute show on cable TV. Walk during the program and then sprint or speed walk during the commercials.
• If you use the treadmill regularly, you should replace your running or walking shoes at least every year. Indoor athletic shoes often maintain their appearance on the outside, but the foot bed and supports break down with constant use.
• All intensity levels are approximations. Each treadmill is different, so you should adjust your workout based on your workout abilities.

Warnings

• Never begin a treadmill workout routine without consulting your doctor if you have chronic health conditions or you have not exercised for a long period of time. Doing so increases your risk of injury. Your doctor may be able to recommend a treadmill routine that fits your particular health needs.

Things You'll Need

• Athletic shoes
• Water bottle
• Flexible clothing
• Towel
• Gym/yoga mat
• Weights

Related Articles

• Use a Treadmill Safely
• Lubricate the Deck of a Treadmill
• Maintain Your Treadmill
• Do the 7 Minute Workout

Sources and Citations

• http://www.webmd.com/fitness-exercise/features/5-treadmill-workouts-in-an-hour-or-less
• http://www.womenshealthmag.com/fitness/treadmill-workout

See also

• Do the Touch and Hop Exercise
• Perform Jumping Jacks
• Check Your Pulse
• Do Aerobics
• Improve Your Agility
• Breathe While Running
• Calculate Your Target Heart Rate
• Exercise After a Heart Attack
• Improve Your Breathing
• Decide if P90X or Insanity Is Better for You

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