Want to get the most from your next treadmill workout? The key is to work smart, and keep your body guessing! Slotting in a good walking or running session just three times a week will boost your health and your mood. Even beginners can start with these treadmill workout tips.
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Start off by walking at a comfortable pace, and when you find that easy enough, increase the walk by 10 minutes and try to incorporate a minute or two of jogging every few minutes. Done that? Now try our treadmill workout tips to get fitter, burn kilojoules and remain keen!
Walk a slope
Strengthen and tone your legs and rear by adding a gentle incline to your walk or run. Here’s the plan:
- Warm up with slow walking for 5 minutes on a flat.
- Tackle the slope for a few minutes, then come down in a shorter time. (If you go up in 6 minutes, come down in 4 minutes). Repeat for 20-30 minutes.
- Cool down with 5 extra minutes on the flat.
Try interval training
Try this once or twice a week, but not on consecutive days, alternating between medium and fast speeds. This is a great cardio workout!
- Warm up for 5 minutes by walking slowly
- Interval walk or jog for 3-5 minutes at a medium pace, then 3 minutes at a fast pace. Repeat for 20-30 minutes.
- Cool down with 5 minutes’ slow walking.
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Break your own record
Try wearing a fitness tracker such as the Trax 101HR Fitness Tracker, R489. This will help you to record your distance, time and kilojoules burned. Each week, aim to beat one of those totals – it’s fun and will boost your stamina and fitness!
Set a goal
Each week, add more distance, up your speed or throw in some toning leg lunges and squats to create a mini-circuit. Best goal? Use your treadmill sessions to get fit and enter yourself into a 10km walk or run!
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Use the treadmill time to de-stress
Not in the mood for a strenuous exercise session? That’s okay, treadmill workouts are brilliant stress busters too. Try this simple workout to revive your energy and calm your nervous system:
- Walk slowly for 5 minutes to warm up
- Speed up, but don’t go mad. Pull up your posture, then concentrate on your breathing.
- Inhale through your nose for a few steps, then breathe out through your mouth for the same number. Trust us, this mindfulness breathing and walking eases stress. Continue for 10 minutes.
- Slow down for 5 minutes, then ease yourself back into the day.
ALSO SEE: Try our walking plan for beginners
