Treadmill Walking Workout
Treadmill
walking workout is no
different than outdoor walking workout the only difference is that you
are
walking on treadmill and not going anywhere. Fundamentally walking and
running
are similar the only difference is that, given equal conditions, the
heart rate
increases more during running than when walking normally. (Except from
race-walking this can raise the heart rate to running levels).
At same
time,
there is considerably less pounding approximately half for the average
person
endured by your body when walking, because your legs don’t
travel as far, as
fast or as high as they do when running .
Working
out on treadmill is different than out door walking treadmill walking
workout
is great way to start the morning and stay
health.
Treadmill walking Workout
Tips
Before you start any
treadmill walking workout session you will
need to know your steady state training speed to perform
the treadmill walking workout session.
Like any other workout
start warming up, by setting the treadmill at its
slowest speed
and lowest elevation. Begin walking and increase your pace by 0.5 mph
every 3
minutes until you feel warm, start breathing heavily or feel as if you
are
pushing to maintain the pace.
Reduce your speed by 0.5
mph
and note the setting that’s your steady-state training pace.
After at least 3
minutes at that pace of your exercise treadmill walking workout, check
your
heart rate. It should be within 60 to 85 percent of your predicted
maximum
heart rate. If it’s higher, reduce the speed.
With treadmill walking
exercise you will find that increasing the incline to 3 to 5 percent
won’t make a huge difference in your
perception of the workout. However once you reach about 7 to 8 percent,
you
will definitely feel as if you’re going up. Use inclines of
10 percent or more
sparingly because they are intense.
With your treadmill waking
exercise if you decide to incorporate inclines to add intensity, choose
one that
allows you to remain comfortable while walking naturally, with your
arms bent
or hanging at your sides, if you are unsure which incline best suits
you than
discuss with your personal trainer. During treadmill walking workout,
if you
have to hang onto the front rail to keep up with speed and end up
looking like
you’re water-skiing, it means the incline is too steep.
Since treadmill walking is
preformed indoors you need to add an approximately 1 percent
incline, this 1 percent incline makes up the same amount of energy as
the wind
resistance you encounter when walking outdoors, but doesn’t
encounter on a
treadmill.
20 minute treadmill
walking workout
This
20 minute treadmill
walking exercise is designed for the sole purpose of burning
calories. You
will not see significant gains in cardiovascular function or capacity,
but you
will keep the metabolic furnace fired up, this workout is designed to
improve
your fitness and increase your heart rate. Exercising it
doesn’t always have to
be intense workout to get maximum results, with less intense you can
achieve
the same result by continually switching intensity and duration your
body will
inevitably respond.
The fallowing is an
example of 20 minute exercise treadmill walking workout.
|
Minutes
|
PRE
|
Instructions
|
|
5
|
4 – 5
|
Warm – up: start at an easy
pace; your arms should sway forward and back
|
|
6 - 8
|
6.5
|
Focus on your feet and rolling through
your second toe.
|
|
18 - 20
|
5
|
Cool – down: Focus on how
your body feels by mentally scanning your body from head to toe.
|
Recommended
Walking workout
DVD's
|
This
DVD contains 40 plus workout routines ensuring you will never
be bored with your walking exercise.
This
DVD is designed for beginning exercisers over 40, is extremely simple:
many repetitions of marching in place, walking forward and back,
step-touches, and low kicks. Leslie Sansone, chipper and cute, leads a
20-minute low-impact routine, with a five-minute warm-up and a
five-minute cool-down.
The
workout is quite repetitious: you might march for more than 100 beats,
broken up only by a few arm variations. Then you might kick 32
times.
This
video is for beginning exercisers who wish to keep the intensity low
and don't get bored repeating the same four moves for half an hour.
|
|
Leslie
Sansone: Walk Away the Pounds is a great strength building
workout. It's
challenging enough for experienced exercisers, and versatile enough so
beginners will still be able to do most of the exercises. The intervals
are
surprisingly effective. This DVD will put some muscle into
your walking
workout with Interval Strength Training.
This
walking workout routine will strengthen important
bones and keep your body healthy and young for years to come. Walk
Strong Now,
that’s a strong workout! You can do it all — walk
for cardiovascular fitness
and firm and tone that upper body without spending hours at the gym ...
just
get walking. Total Content Time: Approx.33 minutes Color/Stereo
|
|
Walking
in door DVD is great for walking program, and is for everyone whether
you are
beginner or advanced. If you want motivation, low impact workout, and
instructor
to guide you Denise Austins Blast Away The Pounds Indoor walk may be
something
you might want to look into. This workout DVD includes three complete 1
mile
programs and is divided into four sections:
- Easy walking
- Fat Blasting
Interval Walk
- Power Walk and
Tone
- Stretching
|
|
|
Treadmoves
total body sports is not only consist of walking workout, this workout
consist of multiple workout routines. This workout DVD is most suitable
for advanced exercisers who interested in treadmill interval
training.
This DVD shows you a whole new way to use your treadmill, and you will
be anything
but bored! Developed by a team of certified instructors, TreadMoves is
designed to keep you entertained and motivated while your entire body
gets a workout.
Traditionally,
treadmills exercise only your lower body. Now you can work all your
muscle groups which will improve your muscle tone and burn more fat
than regular treadmill workouts.
|
Read other articles related to walking exercise: -
Health Benefits of Walking
Treadmill Walking
Treadmill Walking Program
Treadmill Walking Plan
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