Best home treadmill workouts
Doing cardio exercise is a way to lose weight, strengthen your respiratory and cardiovascular system. And running is the most simple but most effective exercise. But if you are living in a cramped neighborhood then it could be really hard to find a place for running. What you need is a treadmill. Don’t have to worry about bad weather or lack of space, all you have to do is stay home and still can running like you are outside. Today, I’m going to give you a guide of best home treadmill workouts.
Things to keep in mind
Always warm up before you exercising. Doing this for about 10 minutes. Warming up effectively help your body get used to running, promote blood circulation and reduce the risk of having injuries during exercise. The usual speed for beginners is 1 mile to 3 miles/hour and 3 miles to 6 miles/hour for those who are used to this.
The new modern treadmills in the market can adjust the heartbeat easily. This makes it really convenient since users can reach their effective heartbeat. When you reach your most effective exercising heartbeat, your body will burn a lot of calories. This also doesn’t cause muscle pains or injuries. The formula to find your effective heartbeat is:
Your effective heartbeat = (220 – Your age) x 0.7
Breathing and running
Breathing in the right way help increase the oxygen intake, this is the key element to having good stamina. You should also so consider your running posture click here because this has a great effect on your running result. Keep your eyes straight, spine straight and a wide shoulder. Done look down when running because it is not the right posture and sometimes can give you injuries.
First, start with the speed of 3 miles/hour for about 5 minutes, let your body get used to the pace. Then increase the speed to 3.5 miles/hour for another 5 minutes. Crank the speed up to 5.5 miles/hour for 2 minutes then drop to 3.5 for about 4 minutes. Speed up to 5.5 miles/hour but this time make it 4 minutes. Change the speed back to 3.5 for another 4 minutes. Speed up to 5.8 miles/hour for 4 minutes then slowly drop your running peace. Remember, you must not stop. If your feel tired, slow down and walk until you feel better. Keep doing this and after 3 weeks, you will see the result.
As always, start your exercise by walking for about 5 minutes at 3.5 – 4.5 miles/hour. Then start running with the speed of 5 – 5.5 miles/hour for 1 minutes. Slow down and walking at 4 – 5 miles/hour for 2 minutes. Repeat these steps for about 6 – 7 times. Then end your exercise with a 5-minutes of walking at 3.5 – 4.5 miles/hour. The exercise is designed for experienced exercisers and should not be performed by beginners.
Follow our instruction, work hard and have a positive attitude, you will see the result before you know it.