Treadmill
Exercise Program
 Designing
a Treadmill Exercise
Program...
This
section is dedicated to taking the Beginner to Advanced treadmill user
through the
awesome functions a Treadmil has!
Together
we will work on some awesome programs to increase your
love for this
machine... If you are still looking around for the best one check out
the best
recommended treadmills sections to find one fo every price
range...
The
programs here are designed to give you variety. This isn't about a 20
minute walk, anyone can do that!! This is fun, interesting and like All
Programs on the Exercise Program Expert website - Challenging &
Results Driven...
This section delivers the best Beginner
through to Advanced Treadmill
exercise programs. If you already have treadmill
then scroll on down to
the the first stage of the Beginner Treadmill Exercise
Program section and get yourself away!
For those still looking for a quality treadmill I suggest you click here to check
out reviews and recommendations of
the best recommended treadmills in the fitness industry
today. Opens new window to our sister site Home-exercise-machines.com
| Beginner
Treadmill Exercise Program |
Recommeded
For: People that have either NEVER exercised or
are very
unfit. 
The
beginner stage is the basic stage of a program. The main
aim here is to
get your body accustomed to a regular routine. This stage will not be
hard but it will require you to improve on your previous workout, every
time you train, for
you to progress to the next stage.
This stage will only consist of walking and jogging on a treadmill. (if you are unable to Jog then
replace the pace with a Walk*)
All
programs assume that YOU the user know how to control your treadmill by
using the speed, incline and of course the STOP & START
button!!
and I shouldn't have to say it but please speak to your medical
consultant before undertaking ANY exercise. Ensure you have amedical
clearance.
*All programs are in Miles Per Hour however the printable versions have
been converted for your convenience to Kilometres Per Hour.
Workout #1
- 10 minutes beginner fat burn
(+3
minute warm up and
+2min warm down)
- Bring the treadmill to brisk walking pace for 3
minutes (usually 3.0-3.5mph) this is your warm up
- As the timer reaches 3 minutes increase the
speed to just before a light jog (4.0-4.5mph)
(Can be
downloaded in Kph if required)
- Hold that pace for 1 minute... Breathing in
through your nose and out through your mouth
- Bring the speed back down to 3.5mph - Recover
here for 1 minute
- Bring
the pace back up to your maximum brisk walking pace for 2 minutes (just
before a jog) Ensure you stride the legs out and continue
the breathing
technique
- Bring the treadmill back to around 3.5 -
recover here for 1 minute
- Increase your machines incline up 2% before the
1 minute recovery session is over
- As
the 1 minute recovery session finishes, increase your
treadmill
speed to brisk walking pace - just before a jog. Hold here for 2
minutes (10minutes
total)
- Bring the speed back down to 3.0-3.5mph for
another 1 minute light recovery
- Increase the speed the brisk walk, try and go
.5 or .1 of mph faster for the remaining 2 minutes
- Bring the pace down to comfortable walking
recovery pace for two minutes (2.5-3mph)
Ready
for the
next Challenge??
Workout
#2 - 15 minutes beginner Cardio #2
(+3min
warm up and +2min warm down)
- Bring the treadmill to brisk walking pace for 3
minutes (usually 3.0-3.5mph)
this is your warm up (ensure
your incline level is flat)
- As
the timer reaches 3 minutes increase the speed to a light jog,
concentrate on a balanced posture, hold the abdominals
tight. (5-5.5mph)
- Breathing in through your nose and out through
your mouth as much as possible, Hold that pace for 3
minutes...
- Increase
the pace as you reach the 6 minute mark by 5 - 1 mph (6mph). Continue to
breathe slow and controlled for a further 2 minutes. push here...
- When
the clock reaches 8 minutes bring the speed back down to 4 mph for a 1
minute recovery session. Place your hands on your head and breathge in
through the nose out through the mouth.
- Increase the incline 30 seconds into the
recovery by 3%
- When the recovery ends step the pace back up to
5-5.5mph
- Hold here for a further 2 mins 30
seconds
- Bring it back down down for a 1 minute rovery
session - 4 mph
- Then step it up for a further 3 minutes at
minimum 5 mph as we enter the run home...
- Now take the speed back to 3.5 mph for a 1
minute recovery
- Then dig deep for last leg of the workout... 1
minute 30 seconds at 6.5mph
- Ensure you do the full 3 minutes recovery
session
*I
am taking into consideration the most extreme cases so if you feel this
a little easy or way too hard remember YOU are the best judge of your
how YOU are
feeling. Please feel free to step up the routine and record your
improvements as you make them.
A
great way to record your results is to Download the Treadmill exercise
program here. That way you always know what you did the last time you
worked out so you have a challenge to beat your last performance.
Constant
challenges and improvements are vital for both the mental and physical
sides of training. Enjoy challenging and beating
yourself
and your results will flow steadily.
| Intermediate Treadmill Exercise
Program |
Finding the beginner program a
little easy now??
Time for your body to find that little bit extra... Again if you cannot
run adjust the speeds to your walking and use the incline the same as
it says (maybe a ittle
more if your feeling game!)
In
addition to the programs discussed in this guide there will be an array
of programs you can use on your treadmill. However these are a few that
will add some real variety to your workouts. Some treadmills will have
similar programs but none Exactly the same...
Workout
#1 - 15 minute Intermediate Interval Training
(+4
minute warm up and
+4min warm down)
- Straight
into a jog on this one, put the pace around 5.5-6.5 mph depending on
your
stride length. Hold this pace for 4 minutes. This is the warm up.
- Increase
the incline to 4% before you reach the 4 minute mark and hold this pace
for a further 2 minutes. Ensure your breathing is controlled (in through the nose, out
through mouth)
- Increase the speed by 1.0mph (around 7.0 mph)
and hold here for a futher 3 minutes.
- Bring the pace down to a brisk walk (4-5 mph)
and take deep breaths, recovery phase for 1 minute 30 seconds. (leave the incline)
- As
the you come within 10 seconds of starting again raise the incline a
further 2% and up your speed 1.5-2.0 mph above your warm up pace (6-7 mph)
- Ensure you are striding with a strong posture
and hold this pace for 4 minutes
- Increase the incline a further 2% and stay with
the same speed for 2 minutes, really push here... (incline at 8%)
- Bring the speed back to recovery walk pace
3.0mph for 1 minute...(drop
the incline to 6%)
- Then up the speed to the your maximum of the
day for the last 1minute 30 secs (7
mph minimum)
- 4 minutes recovery, 2 minutes at a brisk
walking pace, then two minutes slowing the machine down
Workout #2
- 20 minute True Fat Burner
(+3 minute warm up and +3min warm down)
- Walk up to a brisk pace for 1 minute, then head
into a jog around 6-6.5 mph for 2 minutes. This is your warm up
- Step the pace up to 7.5-8.5 mph for a 6 minute
session
- Increase the incline by 4% and stay at the same
speed for a further 3 minutes
- Continue to breathe in though the nose and out
through mouth
- Increase the speed as you reach the 12 minute
mark to another 2 mph (8.5-10.0
mph) for 1 minute
- Bring the weight back 1 mph (7.5-8.5 mph) and
stay at this pace for a further 3 minutes
- Increase the speed again as you reach the 12
minute mark to another 2 mph for 2 minutes, hold this pace (8.5-10.0 mph)
- Bring the speed back to between 7.5-8.5 mph,
you should now have total time 18 minutes, hold this speed for 4 minutes
- Increase the speed for the last two minutes to
maximum of the day (8.5-10.0 mph) and finish off well (as you get to the end bring the
incline back to 0%)
- Ensure you do a cool down and recovery
session... (brisk
walking pace 1 minute, slower walking pace 2 minutes)
| Advanced Treadmill Exercise
Program |
For
the everyday person wanting to keep fit, this section will
ensure
your body will not only be a fat burning machine it'll also be firm
toned and very strong!
The question is are you ready for the challenge...??
Workout
#1 - Advanced Interval Training
(+3 minute warm up and +3min warm down)
- Begin
with a light jog around 5.5 mph for 1 minute, then increase to 10mph
for another minute, then stride out to 7.5 mph for a couple of minutes
to ensure the body is warm and the muscles have been lengthened. Bring
the pace back to walking for a further 1 minute. (4.0 mph)
- During the 'further minute' stage (1 minute
walk) increase the incline to 6% (4.0 mph)
- When the minute is over increase the speed to
5.5 mph for 2 minutes
- Drop it back to 4.5 mph for 1 minute, breathe
and recover
- Increase the speed to 6.0 mph leaving the
incline as it is at 6% for 3 minutes
- Drop the speed back down to 5.0mph for 1 minute
- Increase the speed to 7.0 mph for 3 minutes
push hard
- Decrease the speed to 5.0mph for 1 minute
recovery
- Increase the speed to 6.0 mph for a 2min 30
second push
- then decrease back to 4.0 mph for 1 minute
recovery (hands on head BREATHE!!)
- Increase to 8.5 mph for the final sprint for 2
minutes
- Decrease to 5.0 mph for 2 minutes slow jog
recovery
- Decrease
again in 1 minute to brisk walk ((4.0
mph) and continue until 2 further minutes of
recovery have been had... Grab a much needed drink!
Download
Treadmill Exercise Program Advanced #1
|
