Before we get to treadmill home workouts, it`s worthwhile understanding the preset workouts that treadmills come with. Pretty much every treadmill at Dapao fitness equipment manufacture now comes loaded with a range of sessions, which usually fall into one of four categories. Interval sessions involve bursts of fast running or even sprinting broken up by recovery sections at a slow pace. These are great for burning lots of calories in double-quick time, but should be used sparingly. Hill sessions are similar to intervals, but the harder sections involve raising the incline of the treadmill belt rather than increasing the speed. These build leg strength as well as increasing your fitness and burning calories.
Dapao treadmills products also offer fat-loss programmes that are designed to keep you in the so-called fat-burning zone. This is at around 65% of your maximum heart rate, where your body primarily uses fat for energy rather than carbs (which are the main source of energy when you hit higher heart rate zone)You`ll need to enter your age and weight, and ideally link a heart rate monitor to the treadmill, for these programmes to be as effective as possible.
Workout 1
Keep the incline at a steady 2% throughout this beginner workout but vary your speed between 5km/h and 7.5km/h every minute for 10min.
Workout 2
The incline is really upped in this workout. Start with 1min of running at 6km/h at a 7% incline, then drop down to 5km/h and 1% incline for 1min 30sec to recover. Repeat four times.
Workout 3
The incline stays at 1% throughout this four-interval workout. Start with 2min 30sec at 8km/h, then 2min 30sec at 5.5km/h. Repeat for 10min.
Workout 4
Time to forget the incline and focus on speed. Set the incline to 0% and run at a flat-out pace (14-18km/h, depending on your ability) for 1min, then jog for 1min 30sec at 6km/h. Do this four times. Be careful when finding your top speed that you don`t overdo it and fly off the back of the treadmill.
Workout 5
Having to change the speed and incline settings every minute or so might seem annoying, but it`s actually a great way to distract yourself from the pain in your legs.
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0-1min
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7km/h incline 2%
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1-2:30min
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5km/h incline 0.5%
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2:30-3:30min
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6.8km/h, incline 3%
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3:30-5min
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5km/h, incline 0.5%
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5-6min
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6.5km/h, incline 4%
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6-7:30min
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5km/h, incline 0.5%
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7:30-8:30min
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6km/h, incline 5%
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8:30-10min
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5km/h, incline 0.5%
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Workout 6
The incline gets steeper with every minute of this workout but,mercifully,the speed drops at the same rate.
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1min
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10km/h, 1% incline
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2min
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9.5km/h, 2% incline
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3min
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9km/h, 3% incline
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4min
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8.5km/h, 4% incline
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5min
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8km/h, 5% incline
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6min
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7.5km/h, 6% incline
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7min
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7km/h, 7% incline
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8min
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6.5km/h, 8% incline
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9min
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5.5km/h, 9% incline
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10min
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5km/h, 10% incline
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