Jogging is a great way to improve fitness and weight management. Treadmills offer the ability to run a variety of circuits and intervals without ever having to go outside.
But before you get started, there are some things you should consider when choosing the best treadmill jogging routine for you. Know the machines.
Find out how to speed up or slow down the belt, increase or decrease the grade, and stop or pause the device quickly.
Treadmills come with a safety strap that attaches to your shirt. If you trip or fall, the strap pulls the emergency stop mechanism to stop the belt immediately.
Many people don’t use this strap, but it’s there for your safety, so clip on it.
No. of Programs
Before embarking on any fitness program, you need to be aware of your current fitness level.
Start slow on the treadmill and accumulate speed or other variables such as incline.
You also need to know your goals for the workout. Do you want to burn fat and lose weight? Do you want to increase your stamina?
Are you training for a competition?
These goals can have different training regimes. For example, to lose weight, you’ll want to train at 65 to 85 percent of your maximum heart rate (most treadmills have a graph and sensors to help measure this) for 30 minutes or more.
I was running at a steady pace.
Treadmills let you set a pace and run for the distance you want.
For example, if you’re going to run four miles in 40 minutes, set the treadmill at six kilometers an hour 40 minutes and run until it stops.
Long, steady runs are a great way to burn calories and increase stamina.
As you get stronger, you can start by increasing your speed, running it four miles in fewer minutes (or running over four miles in 40 minutes).
Or you can add distance, running five miles in 50 minutes.
It is better to do a little of everything, focusing on running a little faster and another day running further.
Of all the training types that can be done on a treadmill, intervals offer the best results regardless of your goals (lose weight, improve endurance, etc.).
The reason is that breaks provide both aerobic and anaerobic activity.
In interval training, you alternate between the two, working out for 30 to 60 seconds at 65 to 85 percent of your maximum heart rate, and the next minute at a higher rate.
You can increase your heart rate by running faster (almost a sprint) or increasing the incline (Hill).
You should feel you are working out in the aerobic state, but you can talk and could run at that pace for an extended period.
In the anaerobic condition, work on as hard as you can, not be able to hold a conversation, and not run at the pace for much longer.
Perform intervals of 15 to 20 minutes.
Interval training only needs to be done one or two days a week as the workout’s anaerobic part doesn’t wear on the body.
Rank #3: Interval Training Pyramid
Like regular intervals, pyramid intervals use aerobic and anaerobic systems and engage the muscles differently.
But instead of alternating between two speeds or two inclines, it’s your job up to the highest speed or hill you can handle at least once during the interval.
For example, run at a rate of 5mph for one minute, then for 6h for the second minute.
Reverse at five mph for the third minute and up to 7 mph for the fourth minute.
Down to 5 mph for the fifth minute, and eight mph for the six-minute.
At that point, you work your way back down, running five mph in the seventh minute, seven mph in the eighth minute, five mph in the ninth minute, and six mph in the tenth minute, and then cool down.
Like traditional ranges, do pyramid intervals only once or twice a week.
You can do it in two one-day intervals, but take a break between them by doing a different exercise, such as upper body weight lifting.
Run-on an incline
Slopes are a great way the heart works.
Walking a steep slope can burn as many calories and strengthen the heart and lungs (improve stamina and endurance) and run fast on a flat surface as long as you are working in your heart rate.
Hills are also better at building the glute and thigh muscles than running flat.
It is useful to alternate hill workouts with the more regular running workouts.
To get the best benefits of a workout, mix up your exercise routines.
Running 30 minutes for three miles all the time will lose its effect as your body gets used to it.
Mixing up your running training throughout the week to include long runs, intervals, and hills gives you a better workout and overall performance.