Given the overwhelming evidence of regular exercise, it seems that we should all be physically active to essentially live a healthy and fulfilling life. Health benefits of exercising include weight loss, improved blood circulation, lowered risk of heart diseases, and decreased insulin resistance. Any form of physical activity can also improve your emotional and mental well-being.
One of the most popular sources of exercise, whether at the gym or at home, is walking or running on a treadmill. This equipment provides a straightforward, efficient workout that puts less stress on the body of individuals with different fitness levels. Many treadmills nowadays are also equipped with heart rate and blood pressure monitors, which is very helpful for people who are suffering from these issues.
Benefits of Using a Treadmill
There are many other great advantages of using a treadmill. The machine is simple to use, and all aspects of the workout can be controlled by the user. You only have to step on the belt and decide on your speed and incline level. The warm-up and cool-down periods can even be controlled.
Many sophisticated and high-tech treadmills also have custom workouts that can indicate the targets you need to accomplish for that day. These programs easily put an extra challenge to any workout routine.
And of course, another great thing about this machine is that you can do other things while on it. You can watch a movie, catch up on the news, read, or listen to music, all of which can be done to keep the exercise interesting. Time can fly unnoticed as you keep yourselves amused in the process.
Popular Treadmill Workouts To Keep Things Interesting
As treadmills become more and more common in many home gyms, it is not surprising that people have started looking for ways to switch things up. Unlike what the majority of recreational exercisers might still think, you do not have to spend a lot of time on the machine to burn a lot of calories. You are not limited to simply walking and running on the treadmill.
Here are some treadmill workouts that everyone can do. It will help increase your strength, stamina, speed, and, most importantly, it will make you not dread your treadmill sessions.
1. Sprint Intervals
You can work up quite a sweat in as short as 30 minutes with this power workout. This popular training is meant to improve your anaerobic performance and turn-over rate.
Start by walking at a comfortable pace for one minute. Switch to a warm jog for five minutes. At this point, you should still be able to maintain a conversation. Then immediately switch up to a fast sprint for 30 seconds. This should get your heart pumping and give you heavy breathing. Recover for 90 seconds with another warm and easy jog. Repeat the intervals nine more times, alternating between the 30-sec fast sprint and 90-sec recovery pace. Finally, cool down with a four-minute walk. Start with a brisk walk until you get down to a slow, easy walk.
2. Hike Workout
This particular treadmill activity aims to work up a burn on your backside and hamstrings. Like a hike, the increase in incline is gradual and slow, but you will also feel the increase in your effort to maintain the same speed at every incline level.
Begin with a five-minute warm-up and set the incline at 2%. Gradually increase your incline every four to five minutes, until you reach the maximum level that is comfortable and safe for you. The higher the incline, the greater the calorie burn. Maintain a steady pace throughout. Ideally, this workout is to be done for 45 minutes. However, if you are short on time, then 20 minutes is good enough. Finally, switch back to the initial rhythm in the last five minutes of your workout.
By combining side steps to your usual walk or run on the treadmill, you will be able to maximize the work on your glutes, hamstrings, quads, and calves. This workout also focuses on increasing your heart rate, stability, and duration.
Warm-up by setting the treadmill at a 1% incline and start at an easy pace for one minute. Switch it up to an easy jog for four minutes. Return to the initial pace (or slower), and, once you’re comfortable, turn your body to the right, get into a squat position, and then start walking sideways. Be careful as you transition between facing directions and make sure to hold the handrails. You may also want to stand on the side rails first to help you get your bearing before switching directions.
4. Continue the Side-Shuffle for 30 Seconds
Stand up and slowly return to walking forward. Once comfortable, pick up the pace back to an easy jog for two minutes. Bring the pace back down to do another 30-second side-shuffle but now facing the other side. Continue alternating between an easy, conversational jog and side-stepping for 20 minutes.
5. Do a Five-Minute Cooldown
As an easier alternative, you can also remain in a standing position as opposed to getting into a squat position when doing the side-steps.
6. Upper Body Workout
If you want to get the most of every workout and aim to work your upper body while on the treadmill, this workout is the one for you. Keep ready a set of dumbbells that is at a comfortable weight for you. Do not push yourself to do this activity with the heaviest weight you can manage.
Start with a five-minute warm-up. Then switch up to a comfortable, walking pace and do the following upper body workouts at 10 reps each: bicep curls, front raises, shoulder press, and upright rows. These movements work several muscles, including the chest, arms, shoulders, and upper back. Rest your dumbbells, but continue walking for four minutes. This will allow your upper body to recover. Continue alternating between the upper body workouts and resting them two more times. Finish with a five-minute cooldown.
With all the different treadmill exercises outlined above, you do not have to dread the next walk or run on the machine again. Vary the speed and incline, crank out an interval training, and work your upper body, all while listening to your favorite music. With a number of interesting possibilities and benefits, no wonder this equipment is fast becoming a regular at every home gym.