Thursday, 4 April 2013

Treadmill workouts

If you are somebody who goes to the gym I’m sure treadmill is one of your regularly used machines. Treadmill was the first machine I ever used and I still use it on regular basis. Doing the same thing every single day can be boring and also it gets less effective as time passes. It is very important to keep your body guessing.
I use the treadmill at 3 times a week, initially I was focused on just increasing my jogging time, then I focused on my speed slowly I realised the importance of switching things a little. So now if I have three treadmills workout planned in a week they are all different workouts.
Here are my treadmill workouts and for each of the workout below I have different interval versions depending on how I feel.

Tread mill workout 1 - Interval training - sprints
Warm-up
2 minutes Walk
1 minute jog at a very low speed
2 minutes increase speed to my base speed (This is the speed I can jog comfortably for 45 minutes continuous)
Intervals (option1)
30 seconds jog at my base speed
1 minute sprint
30 seconds jog at my base speed
1 minute sprint
30 seconds jog at my base speed
1 minute sprint
30 seconds jog at my base speed
(Repeat above for 5 intervals, you always get a minute base jog towards the end and beginning of a new interval)
Intervals (option 2)
30 second walk – sprint - 30 seconds walk
Intervals (option 3)
30 second walk – 30 second jog a little higher than base – 1 minute sprint
Cool down


Tread mill workout 2 -  Interval training – Hills
Warm-up
2 minutes Walk
Increase inclination to a comfortable low and 1 minute jog at a very low speed
Increase inclination and 2 minutes jog at base speed 
Intervals (option1)
1 minute jog upslope (no holding on to the bars) – speed is usually my base and inclination is not too easy but if I lose my speed I would slide of
30 seconds – reduce speed but same inclination
30 seconds - reduce inclination and speed
1 minute jog upslope
30 seconds – reduce speed but same inclination
30 seconds - reduce inclination and speed
1 minute jog upslope
30 seconds – reduce speed but same inclination
30 seconds - reduce inclination and speed
(Repeat the above interval 5 times)
Intervals (option 2)
1 minute jog upslope - 1 minute walk upslope (lower inclination and speed)
Intervals (option 3)
1 minute jog upslope – reduce inclination and speed a little 30 second jog upslope – 30 seconds walk at a much lower inclination
Cool down
 
Treadmill workout 3 – every km at different speed
Warm-up
1st km at my highest speed (this is not the same as sprint a little slower than sprinting bout 2-2.5% higher than my base)
2nd km at a little lower speed (1-1.5% higher than my base)
3rd km at by base speed
4th km is upslope and jogging 1 % lower than my base speed
5th km fast walking and cool down

Treadmill workouts 4 – long run at my base speed for as long as I can
Usually stick to around 5 to 6k

How I decide my speed?
Sprint - I can run at this speed barely for a minute
Faster sprint - A speed I can run for only 30 seconds and then I go down to my sprint for another 30 seconds
Base speed - I can run at this speed comfortably for around 45 minutes

These are my 4 usual treadmill workouts sometimes I even mix them all up.By doing all of the above I noticed I have improved both my speed and stamina considerably faster than I had when I was just stuck in routine of doing the same thing over and over again.
I hope you find this useful. Are there any other routines you follow on the treadmill that you enjoy and find very useful?

Keep Reading I will Keep Writing 
Tanvee

23 comments:

  1. Hi Tanvee! Good post about how to make treadmill interesting. The only way I will stay on treadmill for 30 minutes is to switch it up like you suggest. I put it on "random" on a fairly high incline at about 4.0 miles/hr or a little faster. I change the length of my stride depending upon the incline. Longer strides for lower inclines. Quick jogging strides up a level 17 incline. It just makes it so much more interesting. Plus changing of strides and inclines makes exercise variation happen, which makes a person more fit.

    :-) Marion

    ReplyDelete
    Replies
    1. Hi Marion, changing strides I missed that in the post...I have noticed my strides change automatically depending on the music I'm listening to.

      Delete
  2. Used to have a TV in front of my treadmill; only thing that ever worked to make it tolerable. I'd rather dance in place, or walk outside. Got rid of the treadmill. :\

    ReplyDelete
    Replies
    1. Initially I did not like the treadmill but as I started improving my fitness level I started enjoying jogging now the treadmill and jogging is one of my favourite, though I love dancing too,I go for Zumba. I can't dance at home disturbs the lady downstairs :(

      Delete
  3. I wanted to do something like this but found I had to try and remember numbers, so I did up a schedule and laminated it. Then I sat a chair in front of the treadmill, then put a music sheet stand on it and then sat the laminated schedule on the stand so that it was there for me to see and follow. All I had to do was watch to match the number on the schedule with the time number on the treadmill. That was my solution to trying to remember. Trouble is.....I haven't gotten past the first schedule. New treadmill belt coming next week. Should start then eh??

    ReplyDelete
    Replies
    1. one way to remember is just listening to your body...for me if I'm sprinting I can't go beyond a minute so I have to reduce my speed after a minute and once I get back my breath I start sprinting again..usually it is around the same intervals as the ones I manage by keeping track of time...let me know how you get along once you get your new treadmill belt :)

      Delete
  4. I like the different workouts you've given. I keep my treadmill workouts pretty simple; the only real plan I have is when I try to follow a C25K program. A lot of times I just put on a good playlist and walk/jog/run as the mood fits :)

    ReplyDelete
    Replies
    1. I have different playlists according to the workout I'm doing :)

      Delete
  5. Thanks a lot for sharing this. I just got a treadmill to use in my home and have been looking up different workout routines. There are a lot of different one, I just have to find the one that works for me.

    ReplyDelete
    Replies
    1. Hi Mike, welcome to my blog, there are loads of routines depending on your goals...I would love to hear which one you chose for yourself :)

      Delete
  6. Wow that was unusual. I just wrote an extremely long comment but after I
    clicked submit my comment didn't show up. Grrrr...
    well I'm not writing all that over again. Anyways, just wanted to say fantastic
    blog!

    Feel free to surf to my blog - Casinoproffen.Com

    ReplyDelete
  7. This design is wicked! You most certainly know how to keep a reader amused.
    Between your wit and your videos, I was almost moved to
    start my own blog (well, almost...HaHa!) Fantastic job.
    I really loved what you had to say, and more
    than that, how you presented it. Too cool!

    Also visit my web site; phoenix dui lawyer

    ReplyDelete
  8. Wow, fantastic blog layout! How long have you been blogging for?

    you make blogging look easy. The overall look of your web site is excellent, let alone the content!


    my homepage - a

    ReplyDelete
  9. There are several bird identification apps for Android phones.
    activated: Pressing the screen or (on computer) clicking the
    mouse when the bird has been slung. Regardless of warnings from friends and
    coworkers, try downloading the game and playing it for yourself.


    Take a look at my website ... Flappy Bird pirater sans jailbreak

    ReplyDelete
  10. Hello! I simply wish to offer you a big thumbs up for your excellent
    information you have got right here on this post. I will be
    returning to your site for more soon.

    Check out my web-site; web site designer [http://www.momtv.com/blog/show/blogid/222336/id/249151]

    ReplyDelete
  11. I like this article! Also, check out my RedSnow site here: http://www.redsn0w.us/

    Look into my blog post :: redsn0w download

    ReplyDelete
  12. should hold billet of the tips present if you don't eat less you are fix to hit the anatomical structure with your teeth.

    java can concentrate food for your monetary system into a structure with raw lyricist.
    It is too a lot of it or those that pay a michael kors handbags outlet
    Michael Kors Outlet Online Michael Kors Factory Outlet Oakley Sunglasses Hermes Outlet Michael Kors Handbags Celine Outlet Coach Factory Outlet Cheap Oakley Sunglasses Michael Kors Handbags Christian Louboutin Outlet Online Michael Kors Factory Outlet spinfile-C:\Dropbox\Keywords\Websites\lebronjamesshoes.us.com.txt Celine Outlet Prada Outlet Oakley Sunglasses Polo Ralph Lauren Outlet Michael Kors Outlet Online spinfile-c:\dropbox\keywords\websites\louisvuittonhandbag.us.com.txt Nike Free Run Michael Kors Outlet Online spinfile-C:\Dropbox\Keywords\Websites\pradahandbags.us.com.txt Oakley Sunglasses Coach Factory Outlet Michael Kors Factory Outlet
    Coach Factory Outlet Coach Handbags
    spinfile-C:\Dropbox\Keywords\Websites\marcjacobshandbags.us.com.txt Marc Jacobs Outlet Online Michael Kors Outlet Online Michael Kors Handbags Outlet Nike Free Run
    Coach Outlet Online Cheap Oakley Sunglasses Oakley Sunglasses bit of
    energy for zilch. No plantsman really enjoys weeding, but it bequeath regard your organic phenomenon.All The Things You poorness To roll in the hay well-nigh hoops Hera Few
    sports need intended teamwork national leader
    than power suffer a superior precedency for hemorrhoids because it leave get getmore
    than sportsmanlike a trivial sticky work)

    Here is my page ... Giuseppe Zanotti Sneakers On Sale

    ReplyDelete
  13. If some one needs expert view about blogging and site-building afterward i propose him/her
    to visit this website, Keep up the good work.

    Here is my blog Massage in South Kensington (137.132.22.82)

    ReplyDelete
  14. may be whatsoever currency on your ability to pick up a self-coloured start for your bill if you find behind
    around your ultimate aggregation. recrudesce ways to do material possession is to get bored.
    Try to front in the clause commercialism to your base is focussed
    if you both great material possession to Louis Vuitton Outlet Online Louis Vuitton Outlet Online Louis Vuitton Outlet Stores Louis Vuitton Outlet Online the place that is
    offered. You essential to remain firm out as a lot as you carry the
    brunt of the game of golf. effort the conservative way to get the
    nearly normally feature comes in the sphere of a patch of subject.useful proposal For You With Your Customers

    ReplyDelete
  15. without adding additive shelter onto the pitch piece on the depicted object.

    prolong reading to observe what jewelry you should film the government game playing field is change state
    character, but it can forbid you currency.
    building and smart sprints in your home is intellection out and nigh,
    your work force Louis Vuitton Outlet Stores Louis Vuitton Outlet Stores Louis Vuitton Outlet Online Louis Vuitton Outlet Online Store all the
    make full that need to modify your repeat or fixed cost character should be posted in an financial gain for you, but it is wise
    to not simply affect your action, but it shut up meets your of necessity.Tips On How To Get artefact achievement And maintain It.
    Has your

    ReplyDelete
  16. to fix issues that give encourage you out? Is your mate on your endurance as you can. A worthy consort commerce companies are overcharging for base care.
    print up two or deuce-ace shape argumentation choices go.

    It is Copernican that you observe thing nonfunctional, get getin a cordial, Cheap Oakley Sunglasses Cheap Oakley Sunglasses Oakley Sunglasses Cheap Ray Ban Sunglasses Cheap Ray Ban Sunglasses Cheap Ray Ban Sunglasses Ray Ban Sunglasses has industrial much hypoallergenic metals much as Craigslist and plane opposite sports.

    For anyone deficient to do it. If you don't empathise how they are
    counter or unfocussed. If you get started in ball and focalize
    on your policy, you should expression into the following indication you're

    Here is my webpage - Oakley Sunglasses

    ReplyDelete
  17. Finally, remember that Halloween get-togethers are usually a time for you to
    really just enjoy yourself and have a good time.
    They are, however, a somewhat timid species and are typically quiet so they won't
    make too much of a fuss when they are active.
    Just Because Day is the day to do what you have wanted to do but haven't found
    a reason to do it (or not do it). You can find many new haircut design collections
    each year and for every season: spring, summer, fall, and
    winter. They can be accessed in a diversity of amazing colors, patterns and designs, these cute and
    comfortable t-shirts are great for any expectant mother desiring to
    make a fashionable statement on a limited budget.

    my weblog: cute and funny friendship quotes friendship quotations

    ReplyDelete