Step-By-Step Fitness For The Treadmill Enthusiast
So you want to get in shape? Congratulations! Using a treadmill is the first step toward achieving your lifelong fitness goals. Whether you are a beginner or an experienced athlete, you'll benefit by following some step by step fitness training tips for treadmill enthusiasts. Treadmills provide exceptional cardiovascular fitness benefits for athletes' young and old alike. The best treadmills also make exercise enjoyable and easy regardless of the time of year or season.
Here are some treadmill workouts you can adapt and use to meet your fitness goals and match your current fitness level. Remember anyone can use a treadmill to get in shape. Whether you plan on running 5 miles a day or walking 2, a treadmill workout provides your body exceptional cardiovascular benefits. You just have to know how to use a treadmill in the most efficient manner possible to gain the most from your workout.
Step 1 - Decide A Reasonable Pace
When you first get your treadmill you should adjust the pace button until you find a pace you can comfortably exercise at. If walking you should establish a pace that makes you breathe hard, but not so hard you can't carry on a conversation. The same goes for running. You should also select a pace that is comfortable for you, and one that will allow you to remain on the treadmill for at least a 20 to 30 minute interval. Don't start out too fast right away.
Step 2 - Vary Your Intensity and Workout
Once you find a pace you are comfortable with, you'll benefit by varying your workout. To gain the most from a treadmill workout you'll want to work multiple muscle groups at varying intensities. You can vary the intensity of your workout by training in intervals or by using the incline feature on your treadmill. The incline feature helps mimic more natural conditions where you would be climbing and walking on flat surfaces at alternating times. You can increase and decrease your intensity along designated intervals.
Step 3 - Try Reverse Positions
Walking or running in reverse will help you maximize your fitness routine. You'll not only burn more calories working out in reverse, but you'll also utilize and strengthen more muscle groups. You can also rotate forward walking or running with reverse running and walking as part of an interval training session. This will keep your routine diverse and help prevent your muscles from adapting too quickly to the same exercise routine. Use caution while fine tuning this new backward maneuver!
Step 4 - Warm up and cool down
One of the biggest mistakes first time exercisers do is failing to warm up or cool down adequately. Both of these steps are vital to your health and well being. Whether you plan to run intensely or walk vigorously, take five minutes to casually walk on the treadmill to get the blood flowing and to get your heart pumping. Once you complete your exercise routine you should take another five to ten minutes to cool down. Many consoles have a preprogrammed warm up and cool down as part of their training sessions. These allow you the appropriate amount of time to settle into a routine and help prevent injury.
Step 5 - Start out slow
This is very important especially if you are working out on a treadmill for the first time. You may be tempted to go all out and log in five miles the first day. If you have never exercised before, or done so only minimally, you may find yourself exhausted, sore and unmotivated for days following your marathon event. Remember all things take time to master. When you get your treadmill, particularly if working out for the first time, choose a low to moderate level intensity and gradually break into more challenging routines. This is also the case for experienced athletes. You may be tempted to workout harder and longer on a treadmill. You should however engage in a modest workout routine until you are certain your body has adapted to the treadmill. This will help reduce your risk of injury. If you are using pre-programmed workouts on your treadmill, select modest difficulty levels initially until you are confident that your body can adapt to the routine well.
Published with permission (FCDMInc)
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