Three calorie-burning cardio workouts on the treadmill
Friday, December 28, 2012
The new year has arrived, and what better way to get it off to a great start than by hitting the treadmill? The best commercial treadmills are those that offer options that can diversify your workout. Whether you're training for a triathlon or just eager to get in shape, with these three calorie-burning cardio exercises, you can make the most of your time at the gym and achieve your overarching fitness goals.
1. Gradient workouts
The key to calorie burn is finding the workout that complements your style and fitness abilities. To get your body in optimal shape, Men's Health magazine recommends warming up on the treadmill with a 3-mile-per-hour (mph) run. Once you're ready, break into a jog while steadily increasing your pace - you can challenge yourself more by changing your incline every 30 seconds until you've reached the highest intensity that you can.
To cool down, reduce your elevation to zero and jog at an easier pace for two minutes. You can also adjust this workout depending on your abilities - the most important thing to remember is to keep challenging yourself.
If you want to improve your overall health and enhance your endurance in preparation for a triathlon, treadmills can be a great asset. Competitor magazine recommends starting off with a 20-minute warm-up session of running. By progressively increasing speed and pushing strides, you can get yourself ready for the three sets to follow. Beginning at a 5 percent incline, do three 30- to 45-second hill repeats, pausing to take a two- to three-minute break between each. With every set, aim to increase your gradient so that by the final set, your starting incline is between 8 to 9 percent.
3. Blast your fat.
Sprinting is perhaps one of the best ways to burn calories in a small amount of time. However, it's important to be sure you're doing them properly and are well-conditioned in order to prevent injury. Begin by trying four sets of 30-second sprints with 120 seconds of low-intensity exercise between, and resting for four minutes before beginning another round, as recommended by Shape.Fit.com.
With these three techniques, you can burn away those extra calories and improve your strength, endurance and fitness abilities. These workouts can also be a great source of inspiration if you're unsure how to make the most of your treadmill exercises.