It is quite a simple matter to plan your treadmill workouts. But so many people get this wrong. By not following the simple rules, they are wasting precious exercise time by not optimising their performance. They also run the risk of injury.
One of the most important things that you should do on your treadmill workout is to have a specific warm up and cool down period. The warm up consists of doing some muscles stretches before getting on the treadmill and then gradually building up the intensity of your workout over a period of 3 to 6 minutes. This time period will be dependent on your fitness level. The warm up will gradually increase your heart rate to its workout level. At the end of your workout don’t just collapse in a heap. Do a cool down that gradually decreases the intensity of your exercise and then complete some muscle stretches.
If you haven’t exercised recently or you are unfit or overweight, you should build up your workout program gradually. You may want to consult your doctor as to how to get the most out of an exercise program. Take your time and record the results that you are getting.
There are various different views on how much you should exercise for maximum benefit. The guidelines from the HEA (Health Education Authority) are that you should be having 30minutes of moderate intensity exercise 5 times per week.
As a general rule don’t increase the intensity of your exercise by more than 10% a week. You want to progress in your workout program but in a controlled manner.
It is a good idea to vary your exercise routines. Most treadmills will give you the option to do this on their computer programs. By incorporating interval training with plateau workouts, you will be adding interest to your treadmill workouts and exercising your body in different ways so it will increase your overall health.