Fat Burning Treadmill Workout - Cardio Exercises
For Fat Loss
you're at the gym, you've secured your favorite treadmill at your
favorite spot and you're ready to get your cardio in
you? Before you get started, before you even press the "start"
button, let's go over a few tips to get you the best workout possible!
Whether your goals are to burn some serious calories, if you're
just getting started and are new to using a treadmill, or if you
want to know how to "amp" up your current cardio workout,
please keep reading!
Always approach the treadmill by stepping on the board runners.
This is an awesome rule of thumb on all treadmills, just in cast
the treadmill is still on (believe me, I've seen people step on
and fall off moving treadmills!) and to press the side "STOP"
Setting Your Preferences
I always teach and encourage my clients and gym members to try the
various programs versus the basic "start", "stop",
'incline", "decline" programs. This is due to the
fact that in your real "treadmill" world, whether you
walk, jog or run in your neighborhood, park, beach or local trails,
your path is not a series of flat surfaces. There will always be
hills from a slight incline of 1% to 15% plus, and by pushing your
workouts you will tackle these hills, increase your cardiovascular
capabilities while increasing and improving your results.
On most treadmills your settings include hills like Alpine and
Mystery (these are my favorites). Just set your speed, maximum incline
level, time and weight then press "start" and voila! Step
on the let the magic happen! Choose 5k, 10k (great if you're gearing
up for a 5k or 10k), fit test and a variety of other options. Never
limit your workouts or yourself, at some point give them all a try!
Helpful Do's and Don'ts
After training and observing people, males and females, older and
younger, walkers, joggers and runners, beginners to advance, here
are a few tips that can help keep you safe and improve your fitness
- Directions - All treadmills are not all created equal.
Please read the directions and/or ask for advice and suggestions
from your certified personal training staff, floor trainers or
staff members for assistance.
- Speed - Never go faster than you can comfortably handle!
- Handrails - Don't hold on (if possible). If you're going
so fast or up a hill and feel the need to hold on, decrease your
speed and/or your incline level until you're able to maintain
control and proper form. Remember, when you're walking up a hill
in the "real world" you never lean back. Your body will
always lean forward. By not using the handrails you'll also really
target your glutes and hamstrings!
keep your body in proper alignment to prevent low back, ankle or
knee injuries. Allow your arms to swing at your sides, shoulder
and ears in alignment and most importantly keep your eyes looking
forward (not up at the TV).
When you're walking on the treadmill, please don't turn your body
towards your friends or someone else that may be speaking with you,
if they're on the treadmill next to you or standing behind you.
It so easy to overstep and hit the boards causing you to potentially
fall and greatly injure yourself. Remember to walk, jog or run as
you would outside.
Please don't use weights, either hand, wrist or ankle weights
while on the treadmill or even outside. Although you may feel you're
getting in a greater burn and therefore burning more calories, you're
better off using weights before or after your workout. If you're
doing a circuit that includes using the treadmill during your workout,
use you're weights after you've gotten off the treadmill, and once
finished, get back on to resume your circuit. Weights can increase
your risk of injury by falling, losing your balance or even hitting
the rails of the treadmill with enough impact to cause wrist or
If you're new to working out, start off at a comfortable pace until
you get use to the movement of the treadmill, then start increasing
your speed or add an incline to help increase your heart rate.
To get in a strong, effective and calorie burning workout try to
walk, jog or run at a pace that increases your heart rate. Most
treadmills have a front heart rate monitor sensor for you to use
to track your progress, but a good rule of thumb is to shoot for
60% to 90% of your Target Heart Rate (THR). If you don't know your
THR ask one of the Certified Personal Trainers to assist you or
use this simple formula:
- 220-age x .60% (For example: 220-30 (age) = 190 x .60%
= 114 bpm)
- 220-age x .70% (For example: 220-30 (age) = 190 x .70%
= 133 bpm)
- 220-age x .80% (For example: 220-30 (age) = 190 x .80%
= 152 bpm)
- 220-age x .90% (For example: 220-30 (age) = 190 x .70%
= 171 bpm)
So using the formula above, you would want to keep your Target
Heart Rate between 133 to 171 bpm (.70% to .90%)
If that's too complicated for you and you just want to get started
then utilize the "Talk Test". This is when you can carry
on a conversation, but slightly breathless. If you're not in this
zone, its time to pump up the intensity. If you're breathless and
breathing very hard, it may be time to decrease your intensity level
for a few minutes.
The wonderful thing about treadmills is after you've set your time
and you're finished, the treadmill will start a countdown and take
you into a cool-down mode for 2 to 5 minutes (depending on the machine),
allowing your heart rate to return to its normal state. Afterwards,
please remember to wipe down the treadmill (gym courtesy), and stretch
your entire body, paying special attention to your back and thighs
(quads, calves and hamstrings).
Remember there will be days that you don't feel like getting on
the treadmill, but please give yourself at least 5 minutes and if
you're still not in the mood, jump on another piece of cardio equipment,
or join one of your gym's aerobic, aqua, Zumba or spinning classes,
or just take a brisk walk outside. Trust me, your body will thank
you for it!