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The New You 30-Day Treadmill Challenge

Posted on 2016-02-02

All it takes to see dramatic results in how you look and feel is one month and a treadmill! Exercising on a treadmill burns calories and fat, reduces stress, and makes working out simple. You won’t need to battle the weather or worry that it is dark outside; the treadmill eliminates all of those excuses. Get set for your personalized treadmill challenge and feel like a new person in 30 days!

Start Your Work Out

The first element in any exercise program is always the warm up, which greatly reduces the chances of injury while working out. Spend the first five to 10 minutes warming up your muscles, increasing your circulation and gradually raising your heart rate. Try walking slowly and building up to a slow jog with the treadmill on a zero incline.

Add Interval Training

After thoroughly warming up, begin your high-intensity interval training. The following tips can help you make the most of your workout.

  1. Include a slow, steady, fast and fastest pace, varying your speed throughout your workout session.
  2. During the slow intervals, use the lower speed setting on your treadmill and focus on lower body control.
  3. During the fast and fastest intervals, use the higher speed settings to exert maximum intensity effort for a set amount of time.
  4. At any time, you can adjust the incline to increase the intensity of your workout, and you will feel a definite difference in the amount of effort you have to exert to maintain your speed. Each interval should last for about 30 seconds to a minute, depending on your level of fitness.
  5. Start walking with a slow, steady pace at the highest level of incline where you feel your muscles working hard. Using long strides, reach your feet forward so that you feel a pull in your steps. As you increase the incline, lean forward and bend your knees as if you were climbing a hill.
  6. Remember to lift your knees higher as you increase the incline. Faster is not always better; the slow steady pace of this interval keeps you working without using any momentum to help push you forward.
  7. Lower the incline and begin side stepping at a steady pace. Keep your knees slightly bent during this phase. To increase exercise intensity, add a hop in this interval.
  8. Next, turn around and with slightly bent knees, walk backwards, stepping toe to heel. You can also add a hop in here as well. Turn sideways and repeat the side-stepping motion as before on the alternate side. The last interval moves back to the forward position for fast running or sprinting.
  9. Repeat each interval until you have completed about 20 minutes of interval training at various speeds and incline levels. Add variety, such as lunges during the forward walking. Finish your workout with a cool down, slowing your heart rate and returning your body to a state of rest.