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How To Get The Best Workout From Your Treadmill

Thursday, August 5th

How to Get the Best Workout from Your Treadmill

Treadmills are the number-one selling piece of exercise equipment sold on the market today. People who want to get in a workout at home, but who may have limited space for a home gym, are likely to choose a treadmill over any other piece of equipment available.

However, if not used creatively, treadmills quickly can become boring, and end up collecting dust in the corner while being used to store dirty laundry and other assorted items.

Treadmills need not be boring, and they can provide very intense or very gentle workouts, depending on your fitness goals. Let's discuss a few ways you can maximize the use of your treadmill to help reach your personal fitness goals faster.

For those who are short on time, an intense workout on the treadmill is the best way to get a good workout in for the amount of time you have to spare. In just 20 minutes, a quality workout can be achieved simply by varying the speed at which you walk or run, in combination with increasing the incline of the treadmill.

Begin the workout at a casual pace of around 3 miles per hour, at an incline of zero or one. Walk or run at this pace and incline for three to five minutes in order to fully warm up. Then increase your speed to 4 mph and the incline to level two. Walk or run at this pace for only a minute before increasing the incline to level four. Walk/run at this incline for a minute before increasing to an incline of 6. Repeat and then increase to an incline of level seven. Then increase your speed to roughly 5 mph and reduce the incline to level one. Repeat this cycle for 20 minutes to complete the workout.

For those who wish to firm up their buns and thighs while getting in a little cardiovascular exercise as well, there is a routine that can be performed on the treadmill that will help accomplish this fitness goal. It was designed by Diana Maitland, a personal trainer in the New York City area.

Starting at a speed of 4 mph and an incline of 3.5, run or walk for a total of five minutes. Then increase the incline to level eight or 10, and walk or run at that interval for two minutes. The next phase is to decrease incline to between four and six and walk/run at that interval for one minute. The remainder of the interval includes:

  • Incline of 10, with mph set to four for two minutes
  • Incline of 7, with mph set to four, for one minute
  • Incline of 12, with mph set to four, for two minutes
  • Incline of 10, with mph set to four, for one minute
  • Incline of 12, with mph set to four, for one minute
  • Incline of 4, with mph set to four, for five minutes

By varying the incline in rapid intervals, the exerciser can expect to burn roughly 150 calories in just 20 minutes, while firming up their lower body at the same time.

If neither of these workouts are suited to your goals, do a quick web search to find one that is perfect for your fitness needs.

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Treadmill FAQ

As one of the most commonly-used pieces of gym equipment, treadmills are usually the first machine people think of when setting up a workout space at home. Whatever your level of fitness, a treadmill can help you make progress: from low-intensity walking to running intervals on an incline, the possibilities are endless (and they don't depend on the weather!)
It depends on the model you choose. Some machines allow you to fold the tread surface up towards the console, similar to a Murphy bed. But, with the higher-end machines that come with plenty of features like live-coached workouts or sky-high incline capabilities, you're likely to need a reasonable amount of floor space. Check the dimensions of any treadmills you're considering and compare them against the places you're thinking of keeping your machine.
You might be surprised to learn that you can get a basic treadmill for under $600. On the other end of the spectrum, you'll see prices in the $9,000 and up range for models exactly like what you'd use at a fitness center or gym. Fortunately, there are plenty of mid-range options that give you good features, top-notch tech and durability without breaking your budget.
Yes. Coverage varies, and most manufacturers have different timeframes of warranty protection for the frame, electronics, and any labor costs. You may also be able to add an extended warranty and/or maintenance plan, to keep your treadmill in good shape for longer.
How does "free" sound? Many retailers of treadmills give you no-cost delivery. Just be aware that if you return your treadmill, you're likely to be on the hook for the shipment costs to get it back to the store (and your refund may have their original shipping costs deducted from it!).
Check the retailer's policies. Many offer return periods of 30-60 days, but some provide none at all. You may have to pay restocking fees of up to 25% too, in addition to the return shipping costs (which could get expensive on such a heavy piece of equipment).
Yes, though not all retailers offer it as an add-on service with your treadmill purchase. Look for that option during the checkout process. Otherwise, the company might be able to recommend an installer in your area. If all else fails, it might be worth it to call a fitness center or sporting goods store near you to get the name of a professional they trust.
There's no better way to get the world's widest selection of treadmills - at the best prices. Shopping online makes it easy and even fun to check out all of the latest features and see what customers say about the machines once they're in home use. And, there's no need to rent a truck or try to fit your treadmill in the back of your car with so many retailers offering free delivery right to your doorstep.
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