Explaining Treadmill Workout Programs
Wouldn't look out of place on the Starship Enterprise
You just get on the treadmill and run... right? How dull would that be, eh. It may be running, but there are many different ways to workout on a treadmill. Yes, you can just get on, press 'start' and run. You can do a short sprint, a long walk, or a run/walk workout, But depending on your goals, you have a number of options to achieve them.
If you're looking to lose weight, you'd want a different routine than if you want to improve your cardio-vascular fitness. Running will help you achieve both, but certain workouts will do it quicker.
Here, we'll look at the different types of workout, and how you can use your treadmill, regardless of the model you own, to do them.
Many of today's treadmills come with pre-set programs that make it much easier to train. You simply select your workout and press start. The computer will alter the speed and incline of the belt accordingly. And if you have a machine with heart rate sensors, it opens up many more options for workouts. More on this later...
But regardless of your goal, mix and match your workouts. The number one reason people give up on their training and thus fail to achieve their target is.... boredom. The relentless, same old workout routine is not only dull (for most), it's also not advised because you'll get diminishing returns - if you do the same thing day-in, day-out, your body is not challenged and you won't progress.
Top Excuses for NOT training... and how to overcome them.
If you're looking to lose weight, you'd want a different routine than if you want to improve your cardio-vascular fitness. Running will help you achieve both, but certain workouts will do it quicker.
Here, we'll look at the different types of workout, and how you can use your treadmill, regardless of the model you own, to do them.
Many of today's treadmills come with pre-set programs that make it much easier to train. You simply select your workout and press start. The computer will alter the speed and incline of the belt accordingly. And if you have a machine with heart rate sensors, it opens up many more options for workouts. More on this later...
But regardless of your goal, mix and match your workouts. The number one reason people give up on their training and thus fail to achieve their target is.... boredom. The relentless, same old workout routine is not only dull (for most), it's also not advised because you'll get diminishing returns - if you do the same thing day-in, day-out, your body is not challenged and you won't progress.
Top Excuses for NOT training... and how to overcome them.
- 'I get bored just running.' - as already mentioned, it's important to add variety to your training regime if you're easily bored. But another reason people get fed-up of running is, I believe, they don't fully engage in the activity. Being in the moment, or getting into The Zone, is possible while participating in a repetitive activity. Go with the flow and lose yourself in the moment. I focus on all sorts of things such as my footfall, my shoulders, arm action etc. I'll also set targets within my workout using the monitor. Or just let your mind wonder and enjoy the simple movement of running. Another tip is to also run outdoors to complement your training, and perhaps use the outdoor running for your distance work as the view changes :0)
- 'I don't have the time.' - Many of us lead busy lives trying to balance work, family and training. One of the beauties of a treadmill (or any type of home fitness equipment), is that you don't have to drive to the gym, park or athletics track. You just put on your kit, walk to the next room and get on it! And with a treadmill, if you find you've only got 15 minutes or less to spare and can't manage you 45 minute duration run, or you 20 minute high intensity interval training, just crank up that incline and speed! Ten minutes at 10 mph on a 10% incline is more than enough for most :0)
- 'I don't have the energy.' - often twinned with #2 above, especially if it's the evening before you can make the time. This can be down to your diet, or simply you start to wind down after your evening meal. You have to be disciplined and tell yourself you're going to train because you'll feel better afterwards thanks to the adrenaline and endorphins released when active. If you have questions about what foods to eat to help with your training, Nutrition.org.uk has some great advice.
- 'I have other things I want to do.' - short answer... prioritize. Or ask yourself, am I just finding an excuse not to train. Set time aside and schedule your workout to fit in with your other activities.
- 'I don't enjoy training.' - then you're doing it wrong, or you're engaging in the wrong activity. If you're very overweight it's not much fun running. Start with an elliptical trainer, exercise bike or rowing machine, or walk on your treadmill, Keep your goals in mind and record your progress. Find music you enjoy and work out to that.
Types of Treadmill Workouts
Of course, you don't need a treadmill to do these, you can do them on the open road, but it's a lot easier if the computer can do all the 'math' for you. These workouts below can help you to lose weight/burn fat (one of the main reasons people buy a treadmill); increase your running pace; improve cardio-vascular fitness; and even build strength.
Whatever your goal, an important factor is to vary your training. Nothing leads to a failed target quicker than boredom. Know your goal, track your progress and mix 'n match your workouts. Use a combination of the following and you'll get there.
Whatever your goal, an important factor is to vary your training. Nothing leads to a failed target quicker than boredom. Know your goal, track your progress and mix 'n match your workouts. Use a combination of the following and you'll get there.
Note: the majority of treadmills come with pre-set programs with examples of all of these below. Or you may have the option to tailor the workout and store them as a 'user' program on your console.
- Weight Loss - suitable for beginners right up to experienced runners who may have put in a little weight.
- Building Strength - good for overall strength, leg speed and cardio-vascular fitness
- Heart Rate Training - the appliance of science means you can work out the optimum workouts to achieve your targets
- Hill runs - some dread these, others love them, but learn to love the incline on your treadmill and you'll burn calories much faster and your body will thank you in the long run.
- High Intensity Interval Training (HIIT) - builds speed and stamina with shorter workouts.
- Endurance - yes you need to devote the time, but endurance/distance runs don't have to be dull
- 'As-If' Workout - Mind over matter, give this a go. The results can be fascinating and you can use the technique to all types of workout.
All of the above can be combined to help get the best from your treadmill. As mentioned before, it's important to vary your workouts. Doing the same thing every time you get on your treadmill will have diminishing returns and most likely result in boredom, and eventually you neglecting to train.
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