UPDATED, January 4, 2022
We’re constantly consuming calories through food, and in order to avoid gaining unnecessary weight, some may want to try to burn them off with exercise as soon as possible. So, we’re sharing simple tips below that may be able to help in connection with your treadmill workouts. That way, you can avoid wasting your time and efforts and get the most out of every treadmill workout you do.
Keep in mind that calorie-burn depends on a number of factors––some of which are discussed below––including having a game plan, eating healthily, working out consistently, having proper form, and staying hydrated.
Tips For Improving Your Treadmill Workouts
Start With A Plan
The best path to success comes from setting goals. Planning ahead can make all the difference in burning calories to tone and tighten one’s body.
NordicTrack treadmills provide new and original treadmill workouts for you daily through iFIT®. All you have to do is focus on using proper form and run as your treadmill automatically adjusts its settings to fit your chosen workout.
If you prefer to be more hands on with your own workout, be your own personal trainer for the day and create a workout routine that merely focuses on your own pace. Watch the timer, hit your speeds, and adjust your incline.
Better yet, access the Google Maps® feature on your NordicTrack treadmill and venture out of your home by mapping out your own run in far-off destinations anywhere in the world.
HIIT is not for the faint-of-heart. These treadmill workouts for the HIIT enthusiasts will align perfectly with high power, high concentration HIIT goals.
The less you have to think about during a workout, the more you can focus on form and breathing properly. A synched body performs more efficiently and effectively, and with proper focus, you can add miles to your distance.
Utilize The Controls
So often people only push the start button at the beginning and the end button to turn the treadmill off. You can benefit from learning and utilizing the controls on your treadmill while accessing the incline and quick speed options––making transitions from slow to fast and incline to decline more smoothly during your treadmill workouts.
Unless you are training for a marathon, your treadmill speed should vary. The more you toggle the speed up, the harder you work to keep up. You can also do great interval training on your treadmill by alternating the speed (1). This gets your heart rate up and down, and your whole body experiences a great cardio workout.
Heart rate monitors used for exercise––such as the wireless heart rate monitoring chest strap––are not medical devices, and their accuracy may be affected by a number of factors. They are also not intended to diagnose, treat, cure, or prevent any disease.
Hit Those Hills
Increasing the incline on your treadmill should make a difference in the outcome of your workouts (3). In fact, one study found that using an incline treadmill in a 12-week period resulted in a significant decrease in fat mass and body weight for both men and women when combined with a healthy diet (4). Again, bear in mind that potential calorie-burn depends on a number of factors, including having a game plan, eating healthily, working out consistently, having proper form, and staying hydrated.
Also, as you run at an incline, the glute muscles are more isolated during your workout. As your glutes are the largest muscle group on your body, isolating and working these muscles is a good strategy to add to your workout plan (5 ,6).
Food And Nutrients
If your body lacks fuel or isn’t hydrated properly, workouts tend to end faster than expected. Keep your body energized and hydrated, so you can get a quality workout that’s worth your time and efforts.
The amount of fluids from water, other beverages, and food varies depending on men and women: The recommended amounts are about 15.5 cups of fluids for men and about 11.5 cups of fluids a day for women, according to Mayo Clinic (7).
If you plan to train, you should add about 7-10 ounces for every 10-20 minutes you exercise (8). If you’re using caffeine or pre-workout drinks, you’ll need to increase your water intake as well.
What you eat depends on what type of workout you’re aiming for. If you plan to do high intensity interval training on the treadmill, then simple carbs such as fruit and vegetables are great for instant short bursts of energy.
If you’re planning to go the distance, think complex carbs. Brown rice, whole wheat pasta, grains, and sweet potatoes may provide enough energy for the long haul.
Our bodies love to be surprised. The more dynamic your daily workouts are, the better your body will respond (9). So, be sure to try these tips to keep your body guessing and maximize your treadmill workouts to work more in your favor. And don’t forget to change your routine every other day or week to work different muscle groups. It’s a great way to stay challenged and focused on your fitness goals that lie ahead of you.