Effective treadmill workouts can spice up your exercise routine and help you reach your fitness goals. Whether you're at home with your trusty folding treadmill or hitting the gym, these workouts offer versatile and impactful methods to incorporate cardio.
"Treadmills are often the go-to machine for enhancing cardiovascular health," says Jim White, R.D.N., A.C.S.M. Ex-P, a fitness expert. He highlights how treadmills can improve balance and endurance by engaging all muscle groups and allowing for adjustable speed and intensity. This feature is particularly beneficial for those recovering from injuries or surgeries.
Among the many perks of treadmill workouts is the ability to optimize calorie burning. According to Noelle McKenzie, C.P.T., co-owner of Leading Edge Personal Trainers, these workouts can also offer significant mental health benefits like stress relief and mood improvement. The release of dopamine during exercise can energize individuals and boost their overall self-esteem.
So, which workouts should you try? Here are seven expert-approved treadmill workouts suitable for everyone from beginners to seasoned pros.
1. The 12-3-30 Workout
This well-known incline workout gained attention on social media due to its effectiveness. The name spells it out: set your treadmill to an incline of 12%, speed of 3, and walk for 30 minutes. White suggests walking without holding onto the treadmill to promote balance and core stability. This simple yet challenging workout can lead to noticeable results.
2. Zone Two Training
To truly engage your metabolism, aim for Zone Two cardio, which is 60-70% of your maximum heart rate. McKenzie advises maintaining this pace for about one hour, either on flat ground or with minimal incline. This method is particularly effective for fat burning and increases cardiovascular fitness.
3. Side-Stepping Workout
For those wanting to target lower body muscles, the side-stepping workout could be your new go-to. Begin with a warm-up stroll, then switch to side-stepping for intervals of 30 seconds. This movement is excellent for strengthening glutes, hip abductors, and inner thighs, enhancing overall balance and lateral stability.
4. Hill Repeats
If you're focused on building strength, the hill repeats workout may be for you. Set your incline to about five percent and alternate between 30-second sprints and walking recovery. This workout helps strengthen your posterior chain—think glutes and hamstrings—while adding variety and challenge to your treadmill routine.
5. Steady Hill Workout
Engaging multiple muscle groups, steady hill workouts can burn more calories than flat surface exercises. After warming up, set your treadmill to a challenging incline and maintain it for 30 minutes. This method not only builds endurance but also enhances overall strength.
6. Interval Training
For those seeking to mix up their speed, interval training can be highly effective. An example would involve warming up and then switching between 30 seconds of high-intensity sprints and 30 seconds of rest. This method keeps your body guessing and can improve both speed and endurance.
7. Fartlek Training
This playful technique involves varying your speed throughout your run instead of having set intervals. A suggested method is to alternate between difficult paces and conversational speeds during your 10k. Not only does this work on speed, but it also helps build endurance without feeling monotonous.
Before starting any treadmill workout, experts recommend warming up, especially if you are new to exercise. The following are some guidelines to help beginners ease their way onto the treadmill.
What is a Good Speed and Incline for Beginners?
McKenzie suggests starting slow, focusing on maintaining proper form. An ideal baseline speed for walking falls between 2.5 to 3.5 mph, with jogging speeds ranging from 4.5 to 5.5 mph. For incline, starting at 0% is recommended, gradually increasing to 1-2% as you gain confidence.
Engaging in treadmill workouts can be motivating, especially since they allow for customization based on fitness levels and preferences. Whether you’re walking, jogging, or sprinting, knowing how to use the treadmill effectively is key to achieving your fitness goals.
For those already hitting the treadmill or considering incorporating these workouts, the benefits clearly extend beyond just physical appearance. From physical endurance to improved mental health, getting started on treadmill fitness may be the encouragement needed to carve out sustainable healthy habits.
