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 .
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).
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.
4 – 5
Warm – up: start at an easy pace; your arms should sway forward and back
6 - 8
Focus on your feet and rolling through your second toe.
18 - 20
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
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 Program
Treadmill Walking Plan