Love it or hate it, the treadmill provides a great opportunity to build cardiovascular endurance without battling the weather and other outdoor inconveniences: traffic, bugs, and the hard concrete pounding under your feet.
Just like with any other exercise machine or type of workout, you have to double-check a few things to make sure you're burning the most calories and getting the best results you can. If you're going to spend 30 minutes on that machine, make sure you're putting in the most effective minutes possible.
Hands Off!
When you get tired or when that incline is ramped way up, it's tempting to hold on to those handles for dear life. Resist!
Think about it: if you were outside running or hiking, would you be hunched over like that, letting your arms take your weight? Of course not. It's not a natural or efficient stance for your body. Leaning on the treadmill will result in a sub-par workout, and it sets you up for potential injury.
If the workout is wearing you out so much that you want to grab on, consider lowing the incline or the speed so you can catch your breath.
Mix it Up!
You wouldn't believe how often people go to the gym day after day and set the treadmill to the same speed, at the same incline, for the same length of time. (Or maybe you can believe that you?)
This isn't doing your body any favors, because your body gets used to that workout very quickly. To keep your body burning more calories, you've got to keep it guessing. Do that by varying your workouts. Your personal trainer can help you design effective treadmill workouts, or do some experimenting on your own. For example:
  • 5 minutes warm-up
  • 2 minutes running at speed 6.5
  • 1 minute walking at 4.5
  • 2 minutes running at 6.5
  • 1 minute running at 7.5
  • 1 minute walking at 4.5
  • Repeat four times, then cool down
It's easy to change your interval treadmill workouts each day by changing the incline, speed, and duration of each interval.
Set the Incline!
If you're not using the incline, you're missing out. Even a setting of 1.0 will make your body work harder. You can mix in some steeper incline intervals to really feel it in your legs, too. Just remember not to go so steep that you need to lean on the handles!
There's no reason for your treadmill workouts to get boring or stale. We love this article for more ideas on how to burn more calories and see more results no matter what type of workout you're doing. Come see us to start your fitness journey and learn more about how to get the most out of every workout.

Your Fitness Motivator,

Michael Gulyas