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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 Workout
Treadmill Walking Program
Health Benefits of Walking
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.