Treadmill is the most popular workout equipment in the gym and otherwise. We rely on the Treadmill for a quick weight loss as most of us believe that working-out on a treadmill is the best and easiest way to exercise to keep fit.
Whether you use the treadmill in your own home the advantage is that you don’t need to battle with the elements when using one. Too hot, too cold, raining, windy, icy – some of these weather conditions may put you off going for a jog or run if you go outside, maybe in winter it is dark when you go to work and dark when you get home but with a treadmill you don’t even have to think about it, that means less excuses.
If you use a treadmill why not make sure you are getting the most out of the time you spend running on one. Cardio is one of the most popular ways to lose fat and some people only have cardio in their exercise program but the best way to lose fat is a combination of both cardio and strength training.
Be Prepared
To make sure you are 100 percent ready for a great treadmill workout, you'll need to have all the right gear and equipment to handle the indoor temperature. Regardless of your pace, you'll most likely get your sweat on. As such, we recommend a well-fit technical T-shirt and a quality pair of shorts. Wear your regular running shoes. Additional items to consider could be a sweatband or wristbands
For Treadmill Gear, given the indoor nature, you'll want to keep yourself well-hydrated and as dry as possible. An easy to use water bottle that you can operate with one hand is critical, and keep the water as cold as possible. A hand towel is also a good idea (you can use a face cloth from home), just to wipe your face, hands, and arms as needed. If entertainment is your thing, you'll want earphones to plug into your fancy treadmill—or at least your own music source if you are on a regular treadmill.
Warm Up
Warming up is an important element in your exercise program, one that many people fail to do. Just because you are running or on the treadmill does not mean you can skip this, yes people do use the treadmill for 5-10 minutes to warm up before doing other forms of exercise. The reason for warming up is to increase circulation to your muscles (which will help reduce the risk of injury) and gradually increase your heart rate, it also helps mentally prepare yourself for the workout ahead.
Focus On Your Cadence
Use some of your time on the treadmill to focus on your cadence (how often your foot hits the floor) and find what your optimal cadence is for the distance/speed you run. Running at your optimal cadence will maximize your performance.
Increased cadence is the easier part of the "running faster" equation, and a treadmill is the perfect place to get this done. You have a timer right in front of you and little else to occupy your attention. You can actually hear your foot strike and will be able to find the sweet spot for your foot placement (hint: it's pretty quiet). And you can begin working on a cadence of about 180 foot strikes per minute.
HIIT ( High Intensity Interval Training)
This is a popular way of maximizing a treadmill routine and getting the same results in a shorter amount of time as running at a steady speed for a longer duration. All you need to do is add in some intervals of maximum intensity effort, that means going as fast as you can for a set amount of time and then returning to your previous pace for a set amount of time. For example you could do this by doing your normal pace for 1 minute then increasing your pace to as fast as you can for 30seconds and then return to your normal pace for 1 minute. It is your choice what ratio you choose but remember to get the most out of this type of training high intensity means putting in maximum effort.
Use A Slight Incline
This is a great way of increasing your workout without increasing the speed, as well as adding variety. You can adjust the incline whether you are jogging, running or walking and it will increase the intensity of your sessions as you will be working harder than if you kept the treadmill level.
Don't Hold On To The Bar
When jogging or running you wont be able to grip on anyway, it is when walking or if the treadmill is on a steep incline that people tend to hold on. Don’t do it and you will be getting a better workout as just by holding on you reduce the intensity you are working at. The handrails are only there to help you safely get onto and off of the treadmill.
If you're looking down,your running form will suffer. Don’t stare at your feet either. You're likely to run hunched over, which could lead to back and neck pain. Looking straight ahead is the safest way to run, whether you're on the treadmill or running outside.