Using your treadmill at home is a great way to build up your stamina and improve your overall strength, but many people who use treadmills are not using them to their fullest potential. If you simply get on your treadmill every day and do a simple warm up followed by a jog and after a chill down, you are only scratching the surface of what a treadmill can do for you. And if you’ve invested in your own treadmill, you definitely want to take advantage of it to get in the best shape possible, rather than letting it sit around and use it only for the most basic exercises when it’s really turned on.
To learn more about how you can effectively transform your boring treadmill training into one that will quickly build up your stamina, keep reading. Easy exercise tips can be put into practically any routine, and people of all levels of fitness can take advantage of them to get in shape and see quick results.
Take advantage of a treadmill with a gradient feature
High-quality treadmills on the market today feature tilts that are easy to include in your workout. You can start slow and on level ground and then build your speed and your inclination as you go so you can effectively challenge your body and make it work harder the longer it is in the machine.
Using the tilt function on your treadmill will not only increase your stamina, it will also allow your muscles to grow stronger and allow you to burn more calories as well, which is very important if your goal is to lose weight or maintain your weight current.
Start by warming the body by walking at about 3 mph for about 2 minutes. After these first two minutes, it is time to slightly increase the speed so that your body gets accustomed to having to work harder without overdoing it immediately, which can lead to injuries. Try not to increase your speed too much. When you use a slope, you can simply walk, especially if you are not very fit because you are starting an exercise program.
Build the incline slowly after a couple of minutes and, once you get to the middle of your workout, you can then begin to reduce the incline again by the same increments and within the same time frame. This will allow your body to feel the burn as you have to push your way through the hardest part of the slope. And then your body will slowly relax down to level ground. Follow this with a 2 minute soda at a regular walking pace.
Remember, you can walk through all this exercise until you are strong and fit enough to run through it. It involves using the muscles of your lower body until you have built up more stamina before pushing yourself with speed.
Take advantage of interval training on the treadmill
Another great way to build your endurance quickly by using a treadmill is by utilizing interval training techniques. These require you to push your body at certain points through your workout before letting your body rest a bit between.
Start by walking on the treadmill at about 3 mph for a couple of minutes in order to warm the entire body. Once you feel you are ready, you can increase the speed to around 4 mph. You should be walking faster at this point. Stay in this step for another couple of minutes before increasing the speed to around 6 mph. At this point in your workout, you should go on a full run. Run this way for about 3 minutes. Then re-slow your treadmill around 4 mph for about a minute before flying back to 6 mph for another 3 minutes. Continue alternating between these two speeds for the duration of your workout; finally, finish with a 2 minute refreshment at that original 3 mph speed, which should be a smooth ride.
Instead of switching from a direct warm-up to a 6 mph race, these intervals give your body some rest between action blasts. This is what interval training is about, and it has been proven that it can increase your stamina more quickly than traditional methods of jogging. As you become stronger, you can increase your jogging speed and keep going for longer periods with shorter periods of rest in between.
To get your resistance up, a treadmill can work beautifully. Use intervals and inclinations to get the most out of each workout.