TREADMILL WALKING WORKOUTS MAXIMIZE THE BENEFITS OF WALKING FOR EXERCISE
Treadmills and treadmill walking workouts are mysterious to many
beginning walkers. Why, they wonder, should I spend so much money on a
treadmill when I can just walk outside? In fact, although treadmills may
not be right for everyone, these advanced walking machines offer
walkers many more options for a more efficient workout.
Buying a treadmill is a big commitment. Even basic treadmills carry
hefty price tags, and they can be noisy and take up a lot of room in
your house. And many people know someone who turned their treadmill into
a pricy piece of furniture. Ideally, you should carefully weigh what
the pros and cons of owning a treadmill mean to you, and always try a
treadmill before you buy one.
Of course, a gym membership is another alternative. Most gyms have
advanced treadmills, and you can try different models and customized
treadmill walking workouts. If you don’t mind working out in public,
paying membership fees, and getting to and from the gym several times
per week, using gym treadmills might be the way to go. These treadmills
have everything you’ll need except for one small detail—you aren’t at
home.
Home treadmills offer many advantages. You’ll never have to worry
about the weather with a treadmill. You’re always safe indoors and can
work out whenever you want, giving you more flexibility. Most treadmills
have built-in features that allow you to customize your workout. You
can set the machine to vary your pace, change the incline, and measure
your cardio workout. A good treadmill will grow with you as you develop
your walking abilities.
TREADMILL WALKING WORKOUTS FOR BEGINNER AND INTERMEDIATE WALKERS
Beginner walkers often make a common mistake when they first set out
walking on a treadmill for exercise. Typically, beginners will set the
machine at a steady pace, and before long, they get bored. Unlike
walking outside, there’s no multi-colored world to distract you from
your workout, and the treadmill becomes a dreary slog. No wonder so many
treadmills end up as ugly and cumbersome clothes hangers.
Don’t make that treadmill mistake! One of the best features of
treadmills is that you can precisely set the machine to vary your pace.
Fitness experts agree that setting intervals is the key to getting the
most out of your treadmill walking workouts.
Here is a simple 15-minute beginner routine that uses both the speed and incline features of a treadmill:
Time |
Speed/Intensity |
Incline |
5 min. |
3.5 mph – warm-up to steady walk |
1% |
1 min. |
4.5 – brisk walk |
6% |
2 min. |
3.5 – steady walk |
4% |
1 min. |
4.5 – brisk walk |
6% |
2 min. |
3.5 – steady walk |
4% |
1 min. |
4.5 – brisk walk |
6% |
2 min. |
3.5 – steady walk |
4% |
1 min |
3.5-to-0.0 – cool down |
1% |
THE PYRAMID WORKOUT IS ONE OF THE BEST INTERMEDIATE TREADMILL WALKING WORKOUTS
As you gain strength as a walker, you can try different treadmill
walking workouts. In a pyramid workout, for example, your workout is
bookended by intense walking periods, punctuated by cool down periods.
Time |
Speed/Intensity |
5 min. |
3.0-3.5 mph – warm-up |
1 min. |
5.0 – brisk walk |
1 min. |
3.5 – steady walk |
2 min. |
4.5 – brisk walk |
1 min. |
3.5 – steady walk |
4 min. |
4.2 – brisk walk |
1 min. |
3.5 – steady walk |
6 min. |
.0 – brisk walk |
1 min. |
3.5 – steady walk |
4 min. |
4.2 – brisk walk |
1 min. |
3.5 – steady walk |
2 min. |
4.5 – brisk walk |
1 min. |
3.5 – steady walk |
1 min. |
5.0 – brisk walk |
1 min. |
3.5 – steady walk |
5 min. |
3.0 – cool down |
ENJOY YOUR FAVORITE TREADMILL WALKING WORKOUTS WHENEVER YOU WANT
Buying your own treadmill is a big commitment, but with customizable workouts, you’ll be an advanced walker in no time. Browse our Products page for home treadmill reviews and recommendations. |