Summer Camp Scorecard

Treadmills are one of the best ways to lose weight and stay in shape, but many people simply don’t make the most of it. Sure, it’s a great machine, but it won’t do magic—it takes some effort on your part to get what you want out of it. For most people, the problem is commitment—it’s hard to stay on the program long enough to see the benefits. But any successful user will tell you the same thing: if you’re patient enough, you’ll start noticing the difference and it’s a great way to keep yourself on track.

The first and probably most important thing is to know why you’re trying to lose weight in the first place. It’s hard to stay motivated when you don’t know what you’re getting at. With a goal in mind, you have a mental image to keep you going and a way to gauge your progress. You’ll also know how well you’re doing at any given point. If you’re new to treadmill workouts and want to make the most of it, here’s a quick guide to help you out.

Keep up the cardio.

At least three times a week, start the day with a simple treadmill cardio workout. Cardio is a form of exercise that increases your heart rate, which in turn boosts your body’s calorie-burning capacity. A good workout brings your heart rate up to at least 60% of its maximum. You don’t have to go for the 60-percent mark at once; start out at a comfortable pace and work your way up to faster speeds as you go along.

Many people get bored on the treadmill, but there are lots of ways to fight it. You can watch the morning news, listen to the radio, or play some music while working out. Since your mind is more focused in the morning, just even a simple form of entertainment can make the time go faster. You can also get a workout program such as Treadmill Trainer, which includes motivational audio and music that you can play on your mp3 player.

Do intervals.

Interval training usually consists of different workouts on several exercise machines, including the treadmill, elliptical trainer and stationary bike. But it’s also possible to do it on the treadmill alone. Treadmill interval training simply involves switching between different settings. You can run at a high incline for a few minutes, then level out, then speed up, and get on the slope again. Many treadmills have pre-programmed intervals designed specifically for weight loss.

Intervals basically work by keeping your body guessing. Every time you change your speed, level or position during a workout, your body uses more calories as it tries to adapt to the new pace. Likewise, as you get used to one setting, you start burning calories at a lower and lower rate. With interval training, you can make the initial boost last throughout the routine, and thus burn more calories in the same amount of time.

Exercise consistently, not harder.

Some people think the faster they work up the speed ladder, the faster they’ll lose weight. But while they do burn more calories, they’re also more likely to give up sooner. There’s only a certain pace you can reach before it takes its toll on your body—and when that happens, even the most motivated person has to give it a break. The key is to keep it consistent, and increase your pace only when your current program poses no challenge at all.

Workout music is a great way to stay motivated on an otherwise monotonous routine. Not only does it keep you entertained, it also helps you maintain a consistent pace. It’s a matter of personal taste, of course, but upbeat music with an easy-to-follow tune tends to work best. Add a few songs that you can sync your steps to. Once in a while, change up your song list so there’s always something new in the mix.

Eat a healthy diet.

Finally, don’t forget to eat a balanced, healthy diet to complement your workout routine. What good is a two-hour workout if you’re going to treat yourself to ice cream afterwards? Think of it as a lifestyle change rather than a diet; that way, you won’t be tempted to go back to unhealthy favorites once the diet is "over." Learn to like healthy foods like fruits and vegetables, and always take the healthier alternative at restaurants.

While you’re on the treadmill routine, stock up on energy foods to help you stay active. Snack lightly about an hour before your workout, and replenish your energy afterwards with a protein bar or a glass of low-fat milk. Always keep healthy snacks around so you’ll have something to grab when you feel like a bite, instead of sitting down for a full meal.

Tags: treadmill interval training | treadmill interval training | treadmill cardio workout | treadmill cardio workout | workout music | workout music | energy foods | energy foods | treadmills

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This entry was posted on Tuesday, September 15th, 2009 at 10:38 pm and is filed under Teams sport. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.