Let’s face it spring weather in Colorado can be unpredictable.
For those of us who like to hit the streets to get
our workouts in, it can be hard and we may find ourselves
inside on the treadmill more often. But, don’t despair,
getting a good workout in is possible and doesn’t
have to be boring.
“”You don’t have to be on the treadmill for an hour,”
says Angie Schumacher, owner of Fit Chick Express in
Longmont. “Break it up. It’s about quality, not quantity.”
Emily Wester, personal trainer at Gold’s Gym in Loveland,
agrees that working out on the treadmill is all
about mixing it up, keeping it exciting and making the
most out of a workout by maximizing “muscle confusion.”
“Just remember to listen to your body, rather than focusing
on speed,” Wester says. “You want to tailor it to
what is comfortable to you, don’t make it too easy but be
able to complete it and feel done.”
Try these six treadmill workouts, no more than twice a
week, from Wester and Schumacher to get the most out
of your treadmill workouts.
1. Change it Up with Intervals
Intervals on a treadmill are the perfect way to maximize
your cardio fitness. If you are looking to get rid of
belly fat this is the workout for you.
Wester explains the more dramatic the intervals are,
the more demanding it is on the body. Intervals can also
be done at a walking or running pace depending on
fitness level.
To get started always do a 5 minute warm up. Then
run intensely (6 mph for a beginner) for 1 minute, then
walk (3 mph) for 1 minute. Do the intervals for 20 minutes.
Finish with a 5 minute cool down.
Wester says the speed will vary depending on the individual,
but a good guideline that you are challenging
yourself is that after 1 minute of running you are ready
for 1 minute of rest.
2. Add an Incline
This is not a speed workout, but is about working on
your form, teaching your body about stability and working
different muscles. Depending on your fitness level,
increase to an incline of 5 to 15 percent. To get the most
out of your incline workout, make sure not to hold on
while walking or jogging.
3. Put Some Weight into It
Make your time on the treadmill a little harder by
adding some weight. According to Wester this exercise
transcends well to real life experiences, such as holding
kids.
One way to do this is to walk with 5 to 12 pound
hand-held weights. If you feel uncomfortable and unsteady
walking while holding weights, Schumacher recommends
either wearing some type of vest or backpack
so that the extra weight remains close to your body.
Another option is to keep the weights on the floor by
the treadmill and jump back and
forth between running and lifting.
Wester recommends running for 1
minute, and then pausing the treadmill
for 1 minute while you lift
weights. Alternate like this for 20
minutes, with a warm up and cool
down you will be at a 30 minute
workout.
4. Hop to It
That’s right add hopping into your
treadmill routine. Wester says hopping
on both feet, while landing softly
on the balls of your feet, is going to
work the stabilizers in your core,
hips, legs, knees and ankles. So how
to do it? Hop for 15 seconds, then
walk for 2 minutes. Repeat for 20
minutes.
5. Walk it to the Back or to the Side
Walking on the treadmill backwards
or sideways is going to give
you strength in all ranges of motion.
Again make this an interval. One
minute backward, 1 minute forward,
1 minute sideways, 1 minute forward
and repeat for 20 minutes.
6. Full Body Workout
This is for those who really want to
mix it up. Schumacher says this routine
can be varied and it also allows
you to continuously challenge yourself.
Begin with a 5-minute warm up,
run for 2 minutes, then do pushups
for 1 minute, run for 2 minutes, do
abs for 1 minute, repeat for 20 minutes.
Finish with a 5-minute cool
down.
