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A treadmill walking plan helps you
schedule what type of walking you want to perform everyday (race
walking,
fitness walking or hill walking). Plan your treadmill walking according
to
everyday of the week. For example: do 2 miles of walking on monday, and
increase the
miles or stay the same from Tuesday through Sunday.
If you are a beginner, it is strongly
advised to start slow and build up your time and speed. If you are
an experienced exerciser, you can pick up the pace faster. The aim is to go
at your
own speed and to set a program that is more suitable for you (speed, pace
and intensity), so you can stick with it.
The benefits of a treadmill
walking
exercise come from maintaining a treadmill
walking plan, not from jumping on and running a five minute
mile twice a
month.
• First,
start out by warming up for 5 to 10 minutes, as with any exercise a
good warm-up and cool down are essential to an injury free and
enjoyable workout.
• After
10 minutes, slowly increase your pace and the length of the treadmill
walking, until you are walking briskly for 30 to 45 minutes. With
a steady workout check your heart rate; see if it is the target heart
rate.
• To
get the most out of your treadmill walking plan, the most important thing for
your workout is to hit the targeted heart rate zone. With any exercise,
in order to see a training effect, you must walk in your target heart
rate zone, according Norman D. Ford, author of "Walk to Your
Heart’s Content".
• Your right heart
rate zone can be calculated by subtracting your age from 220 to get
your maximum heart rate. Your target zone can be between 50 percent and
90 percent of your maximum heart rate. Theoretically, as you
become fit,
reaching your ideal heart rate zone will be easier, however you will
have to work harder and walk faster to stay in the target zone. Read
this article to learn more Target
Heart Rate Zone.
It is advised that when training, to
keep a notebook or diary. This is the simplest solution to record your day
to day
walking workout progress. Keeping a training diary or log is one of the
best
ways to keep motivated as a treadmill walker.
A training log will help
you to
track your progress and to stick to your training program. Over time,
it will
be a useful source of information to trace the origins of a period of
good
workouts, or of injury and boredom.
Treadmill walking Plan Tips
• Stand tall with
your shoulders back and chest open
• As
you step forward lift your toes and plant the heel of your lead foot.
• Roll through the
entire foot and push off with your toes, lifting your heel high. Walkers
should hit squarely on the heels, with toes lifted high. That allows
your ankle to move through its complete range of motion, from the heel
landing in front of you at the beginning of the stride, to the big toe
pushing off behind you at the end of it. The toes and foot of the leg
behind you at the end of the stride offers major propulsion as you pick
up speed.
• Avoid
over-striding and bouncing
• Bend your elbows
in a right angle so you can swing your arms faster
• Swing your arms
from the shoulders and keep your elbows close to your sides
• Avoid clenching
your hands; there is no need to clench.
Final Word
A treadmill walking plan helps you plan your
workout routine, so you have a program to follow. This can include: how far you run or
walked,
the time you workout for, your average and peak heart rate and any
other
special factors.
Read other articles related to walking exercise:
Treadmill walking
Treadmill Walking Workout
Treadmill Walking Program
Health Benefits of Walking
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What is the Best Treadmill Workout Program?
Training by yourself on a treadmill can be hard and challenging to say the least especially if you are a beginner, and this is one of the reasons why many people get bored after a few weeks of using a treadmill.
Treadmill trainer is a great Mp3 / Ipod workout program that every treadmill user should have, it is like having your own personal trainer motivating, encouraging and helping you every step of the way.
Treadmill trainer workout program will not only motivate you but will also increase your chances of getting fitter than you've ever been and lose weight faster than you ever thought is possible on the treadmill.
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