Equipment, Fitness, Workouts

Treadmill Walking Workouts: Tips for Staying Motivated and Engaged

One of the easiest ways to get in your daily movement is by walking on a treadmill. It’s convenient, easy to get started, and can be done no matter the weather forecast. But, it might seem boring to walk indoors or difficult to see just how useful walking workouts can be. With the right approach, walking on a treadmill can be fun and worthwhile for your long-term fitness goals! Here are a few tips you can get started with right away.

Vary your Routine

Don’t get caught up in the same routine whenever you hop on a treadmill. Instead of solely walking at the same pace and incline, make an effort to mix it up! There are so many ways you can do this. For example, go for a quicker pace than you normally do that feels manageable. Or, try a relatively challenging speed for 30 seconds to a minute before returning to a slower pace. 

You can also test higher inclines that make your walking workouts feel more like hikes. Walking at an incline is a great way to work your quads and calves because you’re working against gravity. It can help prepare you for outdoor hiking adventures. Plus, it may even prove helpful for those recovering from surgeries or injuries. Harvard Health highlights a 2014 study that found that “…incline treadmill walking could benefit people with knee osteoarthritis and knee replacements.” Though the study was small, the findings may be interesting to those who are either slowly returning to fitness or beginning their fitness journey later in life. 

Take Advantage of the iFIT Experience

Ever get tired of watching your stats tick away on a treadmill screen? All NordicTrack treadmills with screens, including the Commercial 2450 and the Commercial X32i, allow you to access your iFIT membership. iFIT is a connected fitness platform that’s all about making workouts immersive and convenient. Don’t have a screen on your treadmill? Use the iFIT mobile app on your phone, tablet, or other devices. iFIT also has a TV app, which is perfect for home gym workouts! Instead of letting your mind wander off while getting your cardio in, you can travel the world with expert iFIT Trainers.

Global Workouts take you on sightseeing tours across the United States and beyond. While following a trainer in one of the thousands of binge-worthy workouts, you’ll learn so much more about awesome destinations during your cardio session. Be warned: Once you start a workout series, you might not be able to stop until you finish it! From Utah and Hawaii to Scotland and Mexico, so many incredible treadmill walking workouts await you.

Listen to Music While You Work Out

Have you ever noticed when a great song motivated you to knock out a work task or clean the house? That’s because music has the ability to influence our mood. As Harvard Health notes, “Bright, cheerful music can make people of all ages feel happy, energetic, and alert, and music may even ha[ve] a role in lifting the mood of people with depressive illnesses.” When you’re feeling sluggish or unmotivated, upbeat music can help get you on your feet.

iFIT offers 11 music stations that you can choose to toggle on or off during your workouts. Want to listen to Top 40 hits or hip-hop throwbacks? You’ll find stations for those types of music and much more to keep you motivated on the treadmill. Best of all, you can switch between stations during a workout, so you aren’t stuck with one station if you aren’t loving the song that’s playing.

Get in the Habit of Goal Setting and Tracking Progress

While it’s great to set big goals for yourself, it’s wise to set short-term S.M.A.R.T. fitness goals, too. S.M.A.R.T. is an acronym for goals that are Specific, Measurable, Attainable, Relevant, and Time-bound. This offers a structured format to define goals that you want to hit instead of something general like, “I want to walk more.” Here’s an example of what a S.M.A.R.T. fitness goal might look like for you: “Over the next month, I’ll complete five treadmill walking workouts.” Take a look at the acronym above–does this statement check off all five attributes? This process will be helpful in keeping your spirits high during future treadmill workouts, making the road to the bigger, long-term goals feel attainable.

Check-in with yourself at the end of each week (or month if you go that route) and take stock of your progress. How did you do? Did you reach your S.M.A.R.T. goals? Surpass them? Did anything interfere with achieving those goals? Keep a logbook of questions like these. In time, you’ll be able to look back and compare your previous logs to your most recent ones. Sometimes, it takes seeing how far we’ve come to reignite our motivation to keep pushing!

Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.