Is
that all there is?
Heck,
no! You just have to learn to use the treadmill controls for
incline and speed more effectively for two reasons:
1.
To get a better workout. A “better workout” could mean using
more muscle, upping the aerobic intensity, or burning more calories,
depending on your goals.
2.
To help the time go more quickly. Even if you love to walk or
run, trotting along mile-after-mile at the same speed with nothing
to look at except the four walls can get a little tedious.
Wait,
I forgot the third reason . . . to make your treadmill workout
more fun!
Whether
you’re a walker or a runner, a novice or advanced exerciser,
let’s take a look at a few ways you can toy with the treadmill
to get more bang for your buck.
First,
think of your workout in four parts:
-
Warm-up – Take the first 5-10 minutes to let your body move
at an easy pace, slowly picking up the pace toward the end
to a moderate pace.
- Workout
– This is where you do your hill-climbing, speed intervals,
or faster-paced walking or running.
-
Cool-down – Use the last 5 minutes to return to an easy pace
to let your heart rate return to its normal, lower state and
to let your muscles relax.
-
Stretch – Finish up with a stretch of your muscles to make
sure they’ll be ready to go next time.
The
second part, or the Workout, is where you want to start playing
with the controls for speed or incline (note that some treadmills
call incline “grade” or “elevation”).
Here
are some tips for using speed:
- Start
moderately. Try walking or running for 1-3 minutes anywhere
from .5 to 1 mph faster than your normal pace. Then return
to a comfortable pace for 1-3 minutes. Runners, as you become
more confident with your speed ability or you learn your limits,
you’ll be able to play with intervals that are up to 2-3 mph
faster than your comfortable steady pace. Walkers, you’ll
be able to refine your technique to walk the intervals at
the fastest pace you can walk without running.
-
Rest is important. That means you are not being wimpy to slow
waaaay down between faster spurts. You must do that to allow
your heart rate to recover so you’ll be ready to work hard
on your next intervals. Your heart should drop at least 10-20
beats before you begin the next intervals.)
-
Really sprinting means longer rests. The shorter and faster
your intervals, the longer the rests. For example, if you
sprint all-out for 1 minute, you may want to go easy for 3
minutes.
Here
are some tips for using incline:
- Start
low. For novices, anything over about a 6-7 percent hill will
start to feel like real climbing and will mean you must lower
your speed to get up the hill safely and without shooting
your intensity too high or ruining your technique.
-
Try short hills. To get a good feel for what you can handle,
try hills that are about 2-3 minutes long, then lower the
incline back down to 0-1 percent for 2-3 minutes to recover.
-
12-15 percent is hard. No matter how advanced you are, anything
12 percent or over will be quite hard. You will have to slow
your pace by 1-2 mph to get up the hill with good technique.
Runners may prefer to hike. Walkers may prefer to jog.
One
last tip: No matter what you do, don’t let your technique fall
apart. If you have to lean over to keep going, if you have to
hang on to the rails to keep up with the belt, or if you drift
toward the rear of the belt, slow down or lower the incline.
Now
go and play with your treadmill to take your workout to the
max.
Therese
Iknoian, M.S., is founder of Total
Fitness Network.com , and the author of several books, tapes
and programs about walking and running. Her latest is the instructional
audio tape, “Maximum Treadmill Workout” (Dynamix, 2000).
Purchase at http://www.totalfitnessnetwork.com/
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