If you’ve been using a treadmill to lose weight, but haven’t been seeing the results you’re looking for, you might be approaching your exercise routine incorrectly. While many people assume that calorie burn only comes after many long runs or endless amounts of walking, fitness experts have determined a more effective and time efficient program to achieve the same results: interval training. This form of exercise revolves around high intensity bursts interspersed with low intensity exercise. It does just as much to give your heart, lungs, and muscles a workout in a short amount of time as a longer, more consistently paced session like long distance running.
Most treadmills come with pre-set workout options, and you may notice the weight loss option involves a lot of hills and valleys. The ideal thing about this setting is that you can set it to whatever time limit you would like and it will fit your interval training into that time span.
You can also accomplish a full cardio workout in as little as 15 minutes using the manual setting by following these steps:
Step 1 – Walk for 3 minutes at a speed of 3.5 mph, and set the incline at 0%.
Use long strides, keeping your shoulders back, chest up, and abs in for a healthy posture while walking. Slouching and looking down limit your air intake and will wear you out more quickly.
Step 2 – Increase the speed to 4 mph for 2 minutes, keeping the incline at 0%.
Swing your arms to help your body adjust to the quicker pace and concentrate on breathing.
Step 3 – Reduce the speed to 3.5 and walk briskly for 3 minutes with the incline at 4%.
Make sure that you are breathing deeply and from the belly. Shallow chest breathing can sap your energy.
Step 4 – Walk for 3 minutes at 3.5 mph with a 6% incline.
Recite the lyrics to a song or poem out loud or count from 1 to 100 in order to give your heart and lungs an extra workout.
Step 5 – Jog for 2 minutes at 4.5 mph with the incline at 4%.
While jogging, try to land on the ball of each foot to reduce the impact on your joints.
Step 6 – Walk the final 2 minutes at 3.5 mph and 0% incline.
Using long strides, roll from heel to toe with each step to give the entire lower leg a workout.
Because the pace of this workout moves from step to step quickly, it can take precious moments to switch the speed and incline on your treadmill. NordicTrack treadmills have convenient speed adjustments that allow you to jump quickly from one speed to another without having to fuss with up and down arrows that eat up your time and knock your intervals off course.