The treadmill is the most popular fitness equipment in the world. It is a fantastic alternative to outdoor workouts and offers a safe, secure and controlled environment in which to achieve those 30 minutes of daily exercise. But sometimes, treadmill workouts can become monotonous. To keep things interesting and to get the most out of your exercise time, try these four easy treadmill workouts:
Routine 1 – No Excuses
This first routine was designed by fitness manager Cindy Wasilewski. It is called the “no excuses workout” because it delivers maximum results for the amount of time invested. Start with a five minute warm up at a 1% incline. After you’re sufficiently warm, increase the incline and speed to 6% and 4.5kmph respectively. Maintain this speed for 1 minute then reduce to a 4% incline and slow to a walk for 2 minutes. Repeat this pattern twice more – running at 6% incline for 1 minute, then recovering for 2. Finally, after 10 minutes of this routine slow yourself to a walk as you warm down. To break up this treadmill routine, try incorporating a few floor exercises in between 10 minute intervals. This will help keep boredom at bay, keep the heart pumping and increase your calorie burn.
Routine 2 - Heart rate runner
Before your workout, calculate your maximum heart rate (MHR) by subtracting your age from 220. In order to maximize your calorie burn and fat loss during exercise, you must hit at least 70% of your MHR for 30 minutes. After 30 minutes, slow the treadmill to an easy jogging pace, and warm down for a few minutes. Once you’ve mastered 30 minutes at 70%, you might want to try for 85% of your MHR.
Routine 3 – nightly news
This is a fun way to achieve your 30 minutes treadmill exercise after work. Choose a 30-minute TV program and program your treadmill for a fast but comfortable walking pace. Increase your speed so that you're running at 80% of your MHR during the commercials, then slow back to a fast walk when the program resumes. By watching your favourite program while you run, you’ll take your mind off the monotony and those 30 minutes will be over before you know it.
Routine 4 – Take a hike
Try raising your treadmill incline to mimic hiking up a hill. Start by walking at 3.5mph on a flat belt. Increase the incline every minute until it reaches 5%, and stay at that incline for 3 minutes. Next, lower and raise the belt every 2 minutes until you've been exercising for 25 minutes. Gradually lower the belt and decrease your speed over 5 minutes for a well-earned cool down.
Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines available. They also offer the added convenience of in-home access. CardioTech stock the very best treadmills and home fitness equipment in Australia. With most deliveries up to 48 hours and packages starting at just $10 a week, having your very own home gym fitness equipment is easy and affordable. If you want to try a few in-home treadmill workouts this winter, contact CardioTech on 1300 13 55 96.