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Home » Q & A » Treadmill
Question: Any treadmill regimens?
Question Description:
I just bought a treadmill and would like to know if any of you have any treadmill regimens to keep from getting bored on the treadmill or something that will add a challenge to my workout.
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Answer#1: Having music to listen to or a TV to watch will help keep your mind occupied. I can't just set a speed and go. I am constantly playing with the speed and incline for my workouts. Always start off with a warmup of walking for 5-10 minutes and stretching. Adjusting speed throughout the run will help keep from getting bored. Try intervals of high speed with slow periods to rest. For me, I may run for 5 minutes between 7.2 and 7.8 miles per hour, and slow down to 6.5 mph for a minute or two to rest, then do it again. Also, gradual inclines in speed are a good idea. Every minute, go up 0.1 mph up to whatever max speed you want, then come down. Also, I like to gradually increase speed after a set distance, for example go up in speed every quarter mile for 4 miles.Try using incline as well. Warm up and start jogging at a comfortable pace and adjust the incline every couple of minutes. Go up to an incline that's difficult then bring it back down to a low incline to recover. Mixing in speed adjustments with incline adjustments is a good workout, too. I may jog slow for a few minutes, then increase both incline and speed for a few minutes, rest and repeat.Finally, if you have a heart rate monitor, try jogging to a pace or at an incline that meets a target heart rate you'd like to work out at for a period of time. Constantly adjust speed/incline to meet that heart rate. For example, if the heart rate is too low, increase the speed. Too high, then bring the speed or incline down a few notches to bring down the heart rate. See the web site for an idea of a target heart rate.Have a good workout.
Answer#2: Do intervals. Start off slow, then sprint for a minute, then slow back down. Also, changing the incline throughout your workout will challenge you. As for the boardom, I'd suggest loading up your iPod or create a cd of fast tempo songs. I usually listed to techno mixes while working out , due to the beat. It really pushed me along & I'm finished before I know it !
Answer#3: You need to work up to walking at least 4.0 per hour. I do at least 30 minutes on the treadmill 5-6 days a week. Sometimes I'll do sprints of running, jogging and when walking again. Then other days I'll walk for a minute @ 4.0 speed and 0% incline. Then I'll got to 12% incline the next minute. I repeat this for 30 minutes. You will sweat doing this.
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