Working out on a treadmill is one of the most effective ways of exercising, particularly for calves, thighs and glutes. There are many ways to get a great weight-loss workout using a treadmill, and they can be done on a treadmill at home, in a gym or even as walking exercises outside. Using a treadmill has the benefit of calorie counters, pulse rate monitors and adjustable settings.
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The most commonly used type of treadmill is a motorised home treadmill; these treadmills are plugged into a wall outlet and the tread moves electrically. There are manual treadmills that can be purchased, but these are much less effective in challenging, maintaining and monitoring weight loss goals.
Most modern treadmills feature a bar which the user holds while exercising; this bar electronically monitors the heart rate and speed of the user, as well as the number of calories burnt during the exercise.
Most treadmill workouts last from 20 minutes to an hour, but it's always up to the individual to make sure their exercise is tailored to their energy level and schedule. Finding a workout that lasts long enough to get the heart rate up and burn some calories without overdoing the exercise is essential.
Exercising the Glutes
When working out on a treadmill, specific areas of the body can be targeted. Working with the glutes can be a challenge with other types of exercises. To work out and tone the glutes on a treadmill, plan to spend about 20 minutes walking or jogging at a speed between three and five miles per hour.
Many treadmills allow the user to change the percentage of incline; while walking, change this incline at a steady increasing rate every two minutes. Begin at a 5% incline and work up to a 10 to 12% incline. After 10 minutes, reduce the incline every two to three minutes until the workout is done. Repeat daily.
One-hour Treadmill Workout
To reach the fullest calorie-burning potential of a treadmill, hour-long workouts are ideal. Do these daily for the most effectiveness or a few times per week, as allowed by a busy schedule.
The first 10 minutes should be spent at a steady warm-up walk or jog of three to four miles per hour. Work up to a sprint of about seven miles per hour for about a minute. Spend the next 20 minutes alternating between a run of six miles per hour and a steady jog of five miles per hour.
Slow to a walk for 10 minutes, then begin alternating between a run and jog for 10 minutes. The last 10 minutes should be spent at a steadily decreasing speed to cool down.
Half-hour Treadmill Workout
For a mid-length workout, half an hour can do a great deal of good for weight loss and fitness. Plan to spend about 30 minutes on the treadmill. Spend the first two to three minutes at a steady walk to warm up.
Spend five minutes running at a steady pace. Do not sprint; run at a speed of five to six miles per hour, closer to a jog. Repeat both steps two more times, and finish with a slower cool-down walk of four to five minutes.
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