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Treadmill
walking workouts are no
different than outdoor walking workouts. 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 treadmill power walking; this can raise the
heart rate to running levels).
At
the 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 a treadmill is different from outdoor walking. A treadmill walking
workout
is a 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
exercises, you will find that increasing the incline betwee 3 and 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, then
discuss it with your personal trainer.
During a treadmill walking workout,
if you
have to hang onto the front rail to keep up with the speed and end up
looking like
you’re water-skiing, it means the incline is too steep.
Since treadmill walking is
done indoors, you need to add approximately 1 percent
of incline. This 1 percent incline makes up the same amount of energy as
the wind
resistance you encounter when walking outdoors, but would not
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
doesn’t always have to
be an intense workout to get maximum results. With a less intense workout, you can
achieve
the same result; by continually switching intensity and duration, your
body will
inevitably respond.
The following is an
example of a 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
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.
Total Content Time: Approx.33 minutes Color/Stereo
Walking
Indoors DVD is great for a walking program, and is for everyone, whether
you are
a beginner or advanced. If you want motivation, a low impact workout, and
an instructor
to guide you, Denise Austin's 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 does not only consist of a walking workout, this workout
consists of multiple workout routines. This workout DVD is most suitable
for advanced exercisers, who are 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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