Ready to burn serious fat and improve your endurance in cardio? Then, it’s time to include treadmills in your routine.
According to research, running a treadmill can provide the same intense workout as running on an outdoor trail or the road. With a treadmill, you can run or walk year-round, regardless of the season. It’s easy to use, with changeable settings to bring more variety to your runs and walks. Plus, it provides a safer way to do cardio without worrying about navigating running trails or dodging vehicles outdoors.
Do you want to maximise cardio workouts on treadmills? Check out these tips:
Get in the zone.
Instead of aiming for distance or speed, try to reach your target heart rate training zone and sustain that intensity for at least 20 minutes. That said, you don’t have to push yourself to that level on your first try. Try to get used to being in your ideal heart rate zone for 5 to 10 minutes, then take a break to help your body adapt to the new routine. This way, you can gradually build your endurance until you can achieve at least 150 minutes of exercise every week in your heart range.
To know your target heart rate, subtract your age from 220, then set the number to 60% to 80%, which is a low-risk yet effective range.
Start slow
Always start slow when using treadmills, and build up to achieve your target heart rate. Walk slowly for at least five minutes, then increase the speed to a comfortable level. Wait for your body to adjust to that speed and let your heart rate level out after 3 to 5 minutes of running.
Add variety
As your fitness level and conditioning improve, and assuming there is no chest pain or shortness of breath, consider mixing alternating bursts of low and high-intensity cardio exercises. Follow a pace that puts your heart rate from 60% to 65% for two minutes, then increase the setting to reach 80% to 85% for a minute. Once you’re used to it, alternate between fast and slow paces for 20 to 30 minutes.
Ready to master cardio fitness?
MiFitness can help! As the top supplier of treadmills and other high-quality fitness equipment, the shop carries a wide range of products from leading brands like Shua and Powercore. Buy today for a chance to get 10% off, and spend over 1000 AED and get free delivery. Don’t forget to sign up for their newsletter at MiFitness to get exclusive coupons and the best offers in your inbox!
About the Author:
This article is written by Roland Steyn, the Director of MiFitness. MiFitness is one of South Africa's most trusted online suppliers of home-use and commercial gym equipment. They supply a wide range of high-quality exercise equipment for home and corporate use.
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