Exercise Program Using the Treadmill

Cardio machines like the treadmill can be powerful exercise aids for anyone. Whether you are just starting a fitness regimen or are a gym veteran, treadmills offer a comfortable base for a cardio routine. They also provide plenty of adjustable features and tracking tools to ramp up or scale back your workout according to your needs. To build an exercise program around the treadmill, remember to keep it varied and keep it interesting for yourself to make sure you stick with your new routine.

Treadmill interval training is one way to add variety to your exercise program so you aren't slogging along at the same pace every time. For a challenging workout that's full of surprises, program your treadmill to make random adjustments to speed and incline. Some treadmills offer a preset button for these random adjustments, but if your treadmill doesn't have one, you should be able to enter the changes manually. Random intervals add bursts of unexpected intensity to an exercise routine.

Five-minute warm up, 3 to 3.5 miles per hour (mph), walk or jog Two minutes, 5 mph, 4% incline One minute, 6 mph, 7% incline One minute, 2 mph, 0% incline Two minutes, 8 mph, 2% incline Five minutes, 5 mph, 6% incline Three minutes, 6 mph, 0% incline One minute, 3 mph, 7% incline Five-minute cooldown, 3 to 3.5 mph, walk or jog

To train for speed, adjust the speed of the treadmill belt in a series of regular intervals. Some treadmills offer a preset program for speed, but you can also adjust the controls manually. According to running expert Rick Morris, this program is particularly effective on a treadmill because you won't be able to slow down towards the end of the program as you become fatigued. When you're running on a treadmill, you're only able to slow down if the belt does.

Five-minute warm up, 3 to 3.5 mph, walk or jog Three-minute speed burst, 7 to 8 mph Three-minute recovery, 3 to 3.5 mph Repeat four to six times Five-minute cooldown, 3 to 3.5 mph, walk or jog

The treadmill allows you to challenge your leg muscles by adjusting the incline to mimic running up and down hills, and you can keep the incline to a level you're comfortable with. Allow for a few minutes' recovery after each "hill" until you're ready for the next one.

Five-minute warm up, 3 to 3.5 mph, walk or jog One minute, 5 to 6 mph, 4% incline Two-minute recovery, 5 to 6 mph, 0% incline Repeat 6 to 8 times Five-minute cooldown, 3 to 3.5 mph, walk or jog

In terms of exercise programs, treadmills pack a punch. They provide a safe, controlled environment for your workout, so you can stay warm in the winter or cool in the summer. You won't have to worry about ice, snow, rain, or other hazards to an outdoor workout. Best of all, a treadmill workout doesn't allow for excuses. Working out on a treadmill offers you the flexibility to work out whenever you want to, and the right exercise program can help you to stay motivated.