Here are the steps to follow for a 40-minute low-impact treadmill workout: Once your time is up, cool down by walking for two to three minutes at two mph. Then, once you hit four mph, decrease by 0.5 mph every five minutes. Start at two mph and increase the speed by 0.5 mph every five minutes. Then, walk for 20 to 40 minutes, alternating between two and four mph. To follow a low-impact or beginner treadmill workout, Liu said to first warm up by walking for two minutes at two miles per hour. "On days when you want something low-impact, a treadmill walking workout with brisk intervals is a good choice, especially for those who want an active recovery day with less stress on the joints", Liu said. When you want a beginner-friendly workout or something with a little less impact, this is the option for you. "This is most helpful for gauging that you are actually doing easy or high-intensity training runs when they are scheduled in order to avoid overtraining and maximise performance", Poston said. At low intensity, Poston explained that you should be able to talk or sing without much difficulty.
#Endurance fitness optimum treadmill how to
(Related: How to Find Your Optimal Running Paces, According to Running Coaches)įor example, if you can barely talk while running, that is probably your high-intensity spot, whereas if you can talk fluidly but not sing, you're probably at medium intensity. This is when you run at different speeds and gauge how well you can talk while doing so. There are some practical tools that runners of all skill levels can use to determine their optimal aerobic pace, including something called "the talk test", Poston said. For example, someone with a more competitive focus might train at a much higher rate than a more casual runner. "A personalised optimal aerobic pace is usually based on a runner's goals", said Jonathan Poston, a USA Track and Field Certified Coach Level II endurance coach. "You can add light dumbbells for some overhead presses, lateral raises or bicep curls", Liu said. You can get both cardio and strength in a single treadmill workout", Liu said.Īnd, if you prefer a low-impact treadmill workout, walking with weights can add a layer of intensity-without all of the force. "This makes treadmill workouts incredibly efficient. One way to boost fitness on the treadmill is to create a circuit, where you walk fast or jog gently on the treadmill, stop and spend a few minutes on a strength-training exercise and then start the treadmill again to continue the circuit. (Related: What Are the Benefits of Interval Running?) Treadmills aren't just valuable for fine-tuning your aerobic base, though.Īccording to Vanessa Liu, a NASM-certified personal trainer, treadmills can be used as part of a circuit training routine or a HIIT workout, for example. "Cardio is simply having your heart rate at a steady state or aerobic ", Jeff Watters, CSCS, said. With the option to change speed, elevation and even incline and speed intervals, a treadmill is the ultimate tool for boosting your cardiovascular endurance. Treadmill workouts go far beyond running or walking in place.
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