Guide for a Successful Treadmill Exercise Routine

Posted by:  | Sep 18, 2014 | Post comments

Following a successive treadmill exercise routine is very essential for those who are interested in reducing their weight and targeting on cardio vascular exercise routine. There are plenty of goal oriented exercise machines available in the market that promises excellent energy levels and awesome power that stays for lengthier session. After decades in use, the treadmill available today is innovative and equipped with some amazing features and fascinating advancements. There are diverse inclines and speeds included in the workout of treadmill.

Fitness authorities however advices fresher to start the exercise routine with slow speed. Newbie who require a great treadmill program should initially begin with slow walking at standard speed and then gradually escalating to brisk walking. Better to consult with your physician regarding your health condition to check if your heart condition is stabilized enough for those unusual workouts. Remember, cardio vascular exercise should be monitored by physicians or experts in order to observe if your heart condition is good even after the treadmill exercise.

Once you start performing exercise program regularly on the treadmill at quicker speed then your heart begins to pump harder. If this is done without proper guidance and in an improper manner, then it might lead to other health related complications. Gradually increasing the workout speed in the treadmill will help in maintaining the safety of those suffering from respiratory and circulatory complications.

In today’ technological world of innovations the manufacturers understands the needs of the users and has designed high end treadmill equipments that are able to introduce incline while the particular individual is exercising. The incline is excellent feature present in a treadmill, which helps in creating wonders to lot of body muscles. This is not possible even if you are going jog in a plane straight surface. By adjusting the incline position the treadmill exercise will influence the different muscles in the back, legs and buttocks as well.

Jogging on the machine in an inclined position would be harder. But when you combine inclines and speeds in proper proposition, then you can do wonders to your fitness. If you are a newbie, please start at slow speed while walking or jogging on inclined plane in order to prevent accidents from happening.

The treadmill exercise routine can be adjusted in a way that you try working out at different speed limit and diverse incline position. The walking machines are preset in a way to offer marvelous exercise routine. There are completely innovative types of treadmill that automatically changes incline and speed according to preset features.

Though there are various workout programs available in the fitness world, let us analyze the 45 minute treadmill exercise program which is interesting and burns calories as well at fantastic pace. Keep changing the routine program for every two to three weeks. In this way you can keep your body fit in a flexible manner. Perfectly blend incline and speed works wonders in a challenging manner.

The 45 minutes treadmill exercise program
A. 1-5 minutes
First thing is to warm up with incline positioned at 1% extensively. Choose an easy and simple running or walking speed, but at the same time fast pace enough to keep you warm. Perfect speed limit would be 3.2 miles in one hour.

B. 5-10 minutes
Next step is to keep warming up more after changing the incline position to 2 percentages and the speed can be set to 5 miles per hour.

C. 10-11 minutes
Next thing is to adjust the speed level for at least one minute. Try to run at that speed if you had never walked before.
D. 11-12 minutes
Now reduce the speed for just one minute and this is just temporary and not rest. Keep the treadmill exercise moderate for one minute.

E. 12-13 minutes
Once again return to the high speed previously set.

F. 13-14 minutes
Decrease the speed

G. 14-15 minutes
Once again increase the speed

H. 15-16 minutes
The speed should be reduced until the treadmill is operating at slower pace.

I. 16 – 17 minutes
Step down from the treadmill and start lifting weights by balancing one on each hand respectively. Try to do least 20 repetitions per minute.

J. 17-18 minutes
Now once again step in to the treadmill and start jogging or walking at easy speed with 1 percentage incline.

K. 18 – 24 minutes
Repeat the treadmill exercise program as said above at one minute interval.

L. 24 -25 minutes
Perform squats using your hand weight

M. 25- – 26 minutes
Next step back on the treadmill
From 26 to 30 minutes try performing double sets at two minutes interval. Alter the speed limit and incline to challenging pace for just one minute but then return back to the slower pace.

N. 30 – 31 minutes
Perform with hand weight, the Squats for one minute. Try to increase your repetitions.

O. 31 – 32 minutes
Recover back for one minute the treadmill exercise

P. 32 – 35 minutes
Increase the speed at a challenging pace and keep walking for three minutes.

Q. 35 – 36 minutes
The incline should be increased to 8 percentages and start walking at 4 miles per hour

R. 36 – 37 minutes
Squats for one minute

S. 37 – 38 minutes
Without changing the speed the inline is reduced to 6 percentages

T. 38 – 39 minutes
Squats for one minute

U. 39 – 40 minutes
Adjust the incline to 4 percentages.

V. 40 – 41 minutes
Squats with hand weights for one minute for the last time

W. 41 – 42 minutes
Adjust the incline to 2 percentages but never alter the speed

X. 42 – 45 minutes
The incline should be adjusted to 1 percentage before stepping down from treadmill.

The treadmill exercise routine should be followed for two weeks and experience wonderful results.

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