Calorie-Burning Treadmill

samedi 2 mars 20130 commentaires

By Annabelle Robertson


Reviewed by Kimball Johnson, MD
You've probably used one at the gym and may even have one sitting in your spare bedroom. The treadmill is the top-selling piece of fitness equipment in the U.S..

Therese Iknoian, author of Fitness Walking, says, "Treadmills are a fantastic alternative to outdoor workouts, particularly for people who feel a little unsure about being outside. They're a safe, secure, controlled environment. The treadmill allows you to stop when you need to. You can control the hills; you can control the speed."

But some people find the treadmill boring or wonder if they're getting the most out of their exercise time.
If that's you, relax. Treadmill workouts can be some of the most efficient, challenging, calorie-burning routines around.

The key is intervals. With intervals, instead of trudging along at a steady pace, you'll mix up your speed and incorporate floor exercises into your routine. Intervals keep boredom at bay, keep the heart pumping, and increase your calorie burn, says Cindy Wasilewski, fitness manager at The Lodge at Wooloch, a destination spa in Hawley, Pa.

Intervals lend intensity to treadmill classes at the Blast900 gym in Atlanta where fitness director Jeff Baird says exercisers burn at least 900 calories in an hour.
Blast900's boot-camp style workouts alternate 10 minutes of walking, jogging, or running with 10 minutes of weight training and floor exercises. While some students are on the treadmills, others are on the floor, sweating it out. Then they switch.

Wasilewski and Baird share five treadmill routines that deliver great workouts in 20, 30, or 60 minutes.
Besides a treadmill, you'll need hand weights and a stability ball for the floor exercises. As always, check with your doctor before you start a new exercise program.

60-Minute Treadmill Workouts

If you've got an hour, here are two different treadmill workouts to try. Wasilewski, who designed both workouts, calls the first one the "No Excuses" routine because it delivers maximum results for the time investment. The second workout is an interval trek, designed to boost cardiovascular endurance.

The perceived exertion rate referenced in these workouts is a scale of 0-10 used to measure the intensity of exercise. For example, 0 (nothing at all) is how you feel when at rest, while 10 (very, very heavy) is how you feel after extremely strenuous exercise.

No-Excuses Routine
Start on the treadmill:
Time Speed/Intensity Incline Perceived Exertion
5 min. 3.5 mph - warm-up 1% Level 2-3
1 min. 4.5 - speed walk/run 6% Level 6
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
2 min. 3.5 - walk/slow jog 4% Level 4
1 min. slowly take it down to stop 1% Level 2-3
 


60-Minute Treadmill Workouts continued...

Move to the floor:
• Do one set of 30 overhead shoulder presses with dumbbells while alternating squats.
• Do one set of 30 bicep curls with dumbbells while alternating lunges.
Return to the treadmill:
Time Speed/Intensity Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
• Do one set of 30 chest presses with hand weights on a stability ball (hips in air).
• Do set of 30 reverse flies with hand weights on a stability ball (hips in air).
• Stretch.
Interval Treadmill Trek:
Start on treadmill:
Time Speed/Intensity Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Move to the floor:
  • Do one set of 30 tricep dips on a bench.
  • Do one set of 30 push-ups.
Return to the treadmill:
Time Speed/Intensity Incline Perceived Exertion
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 6-7
1 min. 3.5 - walk/slow jog 4% Level 4
1 min. 4.5 - speed walk/run 6% Level 7
1 min. 3.5 - walk/slow jog 4% Level 4
Slow down gradually before you stop.
Finish on the floor:
  • Do one set of 75 abdominal crunches: 25 to the center, 25 to the right, and 25 to the left.
  • Do two sets of planks on your elbows, holding for one minute each time.
  • Stretch.

30-Minute Treadmill Workout

This treadmill-only workout, designed by Wasilewski, is for experienced exercisers.
Time Speed/Intensity Incline
5 min. 3.5 - 4.5 - walk 1%-2%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
1 min. 5.0 - 5.5 - speed walk/jog 2%-3%
2 min. 4.0 - 5.0 - walk/slow jog 0%-1%
5 min. 3.0 - 4.0 - walk 0%


20-Minute Treadmill Workouts

Short on time? Here are two 20-minute treadmill workouts. The first focuses on running; you'll keep bumping up the treadmill's pace. The second is all about climbing with frequent changes in the treadmill's incline.

Both routines -- designed by Jeff Baird, director of fitness development at Blast900 in Atlanta -- include a range of speeds, depending on your fitness level.
Running Workout
Time Speed Incline 
1 min. 6.5 mph/5.5 mph/4.5 mph 0%
1 min. 7.0 mph/6.0 mph/5.0 mph 0%
1 min. 7.0 mph/6.0 mph/5.0 mph 3%
1 min. 7.5 mph/6.5 mph/5.5 mph 0%
1 min. 8.0 mph/7.0 mph 6.0 mph 0%
2 min. 9.0 mph/7.5 mph/6.5 mph 0%
1 min. 6.5 mph/5.5 mph/4.0 mph 6%
1 min. 7.0 mph/6.0 mph/4.5 mph 0%
45 sec. 10.0 mph/9.0 mph/6.0 mph 0%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.
Climbing Workout
Time Speed Incline 
1 min. 4.0 mph/4.0 mph/4.0 mph 9%
1 min. 4.0 mph/4.0 mph/3.5 mph 12%
2 min. 4.0 mph/3.5 mph/3.0 mph 15%
1 min. 7.0 mph/6.0 mph/4.5 mph 0%
1 min. 5.5 mph/5.0 mph/4.5 mph 0%
1 min. 5.5 mph/5.0 mph/4.5 mph 3%
2 min. 4.0 mph/3.5 mph/3.0 mph 15%
1 min. 4.0 mph/4.0 mph/4.0 mph 9%
Follow by resistance training (weights, bands, or calisthenics) on the floor. Keep moving with exercises such as squats and lunges.




                                                                                                                                              souce article http://www.webmd.com/

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