Treadmill Workout Tips!



Are you spending 45 minutes on the treadmill at the gym watching TV barely breaking a sweat? Or are you getting a "treadmill workout"?
This weeks fitness tip is about getting the most out of your time on the treadmill. If you are training for a long distance running event or triathlon, getting your running time in is key. But if you are on that moving floor to get in a good workout here are some tips to maximize your time and efforts.

  • Set the speed to a brisk walk. Step on treadmill holding a three- to five-pound dumbbell in each hand. Perform a one-minute set each of shoulder presses, biceps curls, triceps extensions, side laterals, front laterals and standing triceps kickbacks one after another as you walk. It's an amazing upper-body challenge that also gets your heart pumping. Do this series two or three times each week. As you improve, work up to performing four-minute sets.

  • Incorporate interval training. You can start off with 30 seconds of sprints at your max heart rate followed by 30 seconds of recovery. Repeat four to six sets and build on your sprint times as your fitness level progresses.

  • To really get that heart rate pumping try this circuit. After a good 5 minutes of warm-up, increase the pace and jog for 30 seconds with "high knees", 30 seconds with "butt kicks", 30 seconds of a sprint followed by carefully stepping to the side of the treadmill while holding the handles and squatting for 30 seconds. Next, carefully step back on and jog. Repeat for four sets.

  • Add some variety to your warm-ups and cool-downs by walking backwards.

  • That incline button is there for a reason. A simple change in incline can change the entire feel of your workout. Experiment with it and challenge yourself.

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