TREADMILL WORKOUT
In from the Cold
Get a better treadmill workout
Just think: If global warming were a good thing, you'd never have to run indoors on a treadmill ever again. You can see where we're going with this. The next time you're running bored on the belt, change your routine with one of these four programs. They'll help you burn calories, without burning you out.
Play By Numbers First, calculate your maximum heart rate (MHR) by subtracting your age from 220. The American College of Sports Medicine recommends hitting at least 70 percent of your MHR while you exercise to maximize your calorie burn and fat loss. If you don't have a heart rate monitor, count your pulse for 10 seconds, and multiply that number by 6. Keep working at 70 percent of your MHR for as long as you can. When you get tired, slow the treadmill to an easy jogging pace, and rest for a few minutes. Next, see how long you can go at 85 percent of your MHR.
Random Pickup Tom Holland, a triathlete and physiologist in Darien, Connecticut, suggests watching a 30-minute TV program, like the nightly news. Increase your speed so that you're running hard (about 80 percent of your maximum) during the commercials. When Katie Couric returns, slow your pace to an easy jog.
Take a Hike Rebecca Rusch, top adventure racer and 2003 winner of the Raid Gauloises, likes to walk or run on an incline to mimic hiking outside. Some treadmills have preprogrammed hiking trails, but if yours doesn't, Rusch recommends this: Walk at 3.5 miles per hour on a flat belt. Increase the incline every minute until it reaches 5 percent, and stay for 3 minutes. Next, lower and raise the belt every 2 minutes until you've been exercising for 25 minutes. Gradually lower the belt and decrease your speed over 5 minutes to cool down.
Weight it Out If you're short on time, do double duty with your cardio and grab a pair of 2- to 5-pound dumbbells. Perform biceps curls as you walk, raising and lowering your arms with each step. Next, perform military shoulder presses. Hold the dumbbells at shoulder height, with your palms facing forward. Press them up overhead, and return them to start. Do 10 repetitions of each exercise. If you need your hands for balance, try this on a stationary bike.
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Last updated: February 9, 2010
Issue date: February/March 2005
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I like to run outdoors. Do you get the same butt spanking workout vs on a treadmill?
Thanks for sharing this ideas. I’m not as athletic as many of WH readers; I weight 240, so sometimes I found certain type of exercises not doable. I get really bored doing only cardio, so this is what I do. (I lost 45 pounds in 6 months but also I’m on a diet with a nutritionist, no pills or magical shakes!) I feel so much better when I do strength training. I feel my body all day burning. I warm up with cardio first. 10 mins on the elliptical machine, next if I’m working out my arms I do 3 sets of 3 different exercises ( a circuit I think it is called), after each set I do a cardio interval for 1:30-2 minutes. I jump the rope (30 secs = 60 jumps for me) and I use the step to do different type of cardio exercises for 30 seconds, and/or I use the exercise ball to do 30 abs per set (I do them in 1 minute). When I do only cardio I do 15 mins at the elliptical, 15 mins at the bike at level 4-5 (great for legs) and 20 min at the treadmill and this is my routine: I warm at 2.0 - 2.5 speed for 3mins, 3mins 3.0 speed + elevation 3, 3mins 3.5 speed + elevation 5, 3mins 3.5 speed + elevation 8, 3mins 3.5 speed + elevation 5, 3mins 3.0 speed + elevation 3 + 2mins cool down. Hope this helps =)
I can't run on a treadmill without music. Get some really upbeat, fast paced music and your treadmill workout will be much more fun!
You wanna spice up your treadmill workout, put some great music on that really catches your ear and gets you hooked on it. It'll make you forget totally that you're even running. Love it!
Wow... these are great ideas!
Each winter I dread getting on the treadmill (Love being outside running..... there is a lot more going on)I will have to try some of the workout ideas above. Hopefully it will make my workouts on the treadmill more enjoyable and not so boring.
I am traing right now for my first 10k, I'm a little nervous so anyone has some advice or tips, I sure good use them!!
I may have looked a bit odd at the gym at lunch when I added in the arm bit, but who'll be the one laughing on the beach w/ my new cut arms?!?! Loved it, can already feel the difference.
I just bought a treadmill and was looking for some pointers for using it so this was a very useful article. I really like it a lot!