Whatever your feelings are regarding the treadmill, there are many benefits and great workout options for this calorie-torching piece of equipment. This treadmill training plan takes advantage of these benefits.
Here are six good reasons to spend at least some of your cardiovascular workouts on the treadmill:
- Reduced impact on joints compared to pounding the pavement.
- Constant feedback for speed, incline, distance and heart rate.
- The ability to quickly manipulate your speed and incline.
- Predictable surface. No worries about potholes or black ice!
- The “biggest bang for your buck” in terms of cardiovascular machine calorie burn.
- You don’t have to run. Walking is a fantastic workout option on the treadmill.
Here is how to navigate the Level 1-10 Rating of Perceived Exertion Scale:
This specific 4-week treadmill training plan accommodates all levels, from walkers to the high-level endurance athlete by using your rating of perceived exertion rather than speed. In other words, if you don’t run, you don’t have to. You can get a very challenging workout simply by manipulating the incline and walking fast.
Spend 5 minutes warming up by walking on the treadmill at a zero incline before beginning your “challenge” interval each day. Listen to your body and adjust your speed accordingly.
Originally published February 2019, updated January 2023
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