Treadmill is the most popular piece of exercise equipment. Many fitness equipments have come and gone from the market, but treadmill remains the preferred choice of many people for their daily treadmill exercise routine. Many people think that working on treadmill can be boring. But, that is not true. There are so many variations possible that you can make an interesting treadmill exercise routine to be followed every week.
Here are few essentials of treadmill exercise routine-
Warm up- This must be done atleast for 5 minutes. You can do toe and heel walking. Stretch your legs and take long strides.
Stretch- To avoid the injury to calf muscles or to avoid tightening of them, stand on the edge of the step and lower one heel. Hold till the count of 20 and then switch legs.
Cardio Walk- Once you are done with the warming up, start walking at the pace of 3-4 mph. At this speed, you breathe harder but you are still able to talk without gasping. You can increase the duration of cardio walk every week by 10 minutes. Start with 20 minutes so that your total workout time is 30 minutes including warm up and cool down.
Speed Intervals- This is another type of workout which can be a part of treadmill exercise routine. Do the usual warming up. Start walking at the moderate pace of 3-4 mph. Walk at this speed for 5 minutes. Now, the interval begins. Increase the speed and then again 5 minutes of moderate speed walk. Repeat the cycle of fast-moderate-fast pattern three times. You must always finish the workout by cooling down for 5 minutes. Increase the time of speed interval by 1 minute each week.
Incline Intervals- Once you have finished warming up, walk for 5 minutes. You can choose the speed of 3-4 mph and a low incline. Gradually, increase the incline and continue to walk for five minutes. To maintain a good form, when you increase the incline, you may reduce the speed. Repeat this cycle of flat-incline-flat twice. Then walk for five minutes at no inclination to cool down. You can increase the degree of inclination every week.
Power mix- Start by walking for few seconds at moderate pace. Increase the speed for few seconds. Walk for a minute and then again increase the speed. Again walk for 2 minutes and increase the speed. To cool down, walk at 3-4 mph for five minutes.
Strength moves- There are 3 exercises you can include in your treadmill exercise routine-
Side stepping- Keep you right hand on the console while treadmill is moving at a slow speed. Turn towards left so that your right shoulder is facing forward. When the belt moves forward, put your right foot to the right and then put your left foot to the right. This is called side stepping. Do this for 30 seconds. Then change the side and do for 30 seconds. This is a very good workout for inner thighs, outer thighs and hips.
Lunge Stepping- Hold the front rail. Extend your arms while treadmill takes your feet backward. Then, take a large step forward with your right leg. Now, bend your right knee, lower your left knee towards the belt. Press off with your left foot and stand back up. Continue by altering the legs and do for 30 seconds. It is a great workout for thighs and butt.
Squats- For this, you need to bring the treadmill to a halt. Stand on the frame. Rest your hands lightly on the front rail, do the squatting as if you are going to sit on the chair. You must be careful that your knees must not extend past your toes. Hold till the count of ten and stand back up. Repeat 10 times. It is a great workout for butt and thighs.
To workout, side stepping and lunge stepping should be done at a very less speed. If you have time, repeat the set of 1, 2 and 3 for a 3 minute sequence. Gradually, you can increase the speed. It is advisable to keep it under 2mph to avoid any accidents.
This is a great treadmill exercise routine. Follow it to have a healthier and fitter you.