Cardio Workout HQ

While some people prefer to distract themselves from their time on treadmills by reading, watching TV or listening to music, those who want to focus on an intense workout can also enjoy treadmills.

Speed, or pace, is an easy variable on treadmills. Setting yourself intervals at a higher speed is not only a good cardio workout, but it keeps you focused on when an interval is coming up, and when it is over and time to ease off.

Incline is the other variable that most treadmills can accommodate. Whether you prefer treadmills that pre-program a variety of “terrains” or treadmills that you manually change to a higher incline, the need to work harder and focus on your timing keeps you attentive to your workout.

An alternative to interval training on treadmills is pyramid training. This means that you set yourself a schedule for continually increasing your speed, or incline, for set time periods, reach your maximum, and then gradually decrease the intensity over those same steps.

Some people will even incorporate their treadmills into a larger workout that encompasses more variety. For example, if you normally work out at a walking pace and don’t want to break into a run, instead try stepping off the treadmill for an interval of lunges or jumping jacks. Or in the slow times of an interval, pump hand weights to work on biceps and triceps.

To keep yourself involved with your treadmill workout, you can try visualizing a mental route. At the peak of your interval you might be climbing Mount Everest (or a nearby mountain you’ve hiked before), while during the slow times you could be enjoying the scenery of a lakeside path.

Treadmills don’t only provide the cardio workout benefits of walking or running – treadmills also have the same positive and negative issues for the human body.

Walking and running, whether on treadmills or pavements, are weight bearing activities. Weight bearing activities such as running on treadmills helps strengthen your bones by causing them to produce new cells. When your feet impact harder surfaces, the bone-building happens more quickly. The less give in the ground surface, the stronger the impact – and so, potentially, the stronger your bones. Treadmills with firm running beds provide more impact than softer beds.

Hard surfaces, whether sidewalks or firm treadmills, are better used for walking than jogging or running paces, because while impact helps build strong bones, too much impact can hurt your joints. For less impact, use treadmills that have belts with some give. If you have problem joints, you can get similar cardio workout benefits from elliptical trainers.

To work out on treadmills, no matter how firm or how fast, make sure you warm up for five minutes first. Start slow for one minute, then work for half a minute on your heels and half a minute on the balls of your feet; repeat. Speed up slightly and take longer strides for one minute. Increase the incline and walk for one minute, then return to your main workout level and increase the pace for a minute. Now it’s time to do your stretching. And don’t forget to wear quality shoes, which is important for cushioning impact as well as proper alignment.