Working out on a treadmill is great for cardio exercise, especially when we’re restricted to indoor workouts due to the weather, travel or busy schedules.
Running on a treadmill can keep fitness levels up but if you’re not careful, it can become boring very quickly.
The same view, the same speeds and the unchallenging nature of flat running day after day – on the surface it’s not hard to see why it can become a bit of a drag at times.
Combat that boredom with these engaging treadmill workouts that should make the time on the belt fly by.
Go high and low
According to most fitness experts, interval training and the treadmill go hand-in-hand.
It gets the heart rate up and burns the maximum amount of calories with periods of high and low intensity.
Intervals can be tough but you have to remember that there is a break just around the corner. Also be mindful to adjust them to your own pace; a sprint, run or jog speed isn’t the same for everyone.
Hill workouts
Hills are the athlete’s worst nightmare, but you no longer have to dread them.
Instead, use your treadmill to learn to enjoy them!
It may seem tempting to keep the treadmill flat, especially when you’re just starting off, but there are a host of benefits you can take advantage of by adding an incline.
The most obvious is the increased activation of leg muscles, but there is also a significant increase in fat burning even when simply walking on an incline.
Freemotion Fitness suggests that you can burn up to 70 percent more fat just walking on a treadmill incline of at least 16 percent at 3mph.
You can use this as a way of changing up your treadmill routine, but just imagine how much you could be burning off if you ran it instead!
Turn off the treadmill
It might sound counter-productive at first, but turning off the treadmill can go a long way to revamping your exercise routine.
You can still get a great workout without the belt moving and you won’t be worrying about fighting for gym floor space!
You can do everything from plank jacks, railing pull ups, resistance band work and even weight exercises. The options for strength training on a treadmill are plentiful.
On top of this, you’re also less likely to skip cardio since you’re already on the machine.
Increase your stride count
The more steps you take per minute, the more efficiently you’ll run.
Workout what your stride count is by counting how often one foot hits the belt in a minute – referring to the timer on the console – then double that number.
To improve your stride count, focus on taking shorter, quicker strides and concentrate on keeping your feet close to the belt.
This will help to take away the monotony of treadmill running and even improve your running when you’re outdoors.
Walk backwards
The aches and pains you may feel after a strength session may seem like a setback. However, over time, you’ll realise that they are a sign of you getting stronger.
You’ll be more likely to feel like you’ve done something worthwhile and have a sense of achievement.
You’ll also look forward to the fatigue and interpret it in a positive manner, as you know it’ll lead to the results you’re looking for further down the line.
