Treadmill Workouts for the Winter

As we move into the winter months, it becomes harder to utilize the great outdoors to our benefit when it comes to exercise. Recommending a treadmill to some people is even more terrifying to them than the notion of a snowstorm! However, I have some great suggestions for you on how to make a treadmill workout more interesting. These suggestions come from my assistant Shelbi, who is a certified personal trainer. I have tried some of these ideas and had a great workout!

The concept of a treadmill is pretty daunting. Walking or running in place…how can that be fun? But the belt on a treadmill can actually be easier on your joints than pounding the pavement. You also have control over speed and incline so you have a better gauge of your progress in terms of the distance you went, and how fast you have been going. You also protect yourself from hidden bumps in the road, twigs and sticks you might trip on, and the occasional frightening dog that you may run into when you are outside.

Here are some ways to spice up the treadmill!

Ladder Workout: This workout is nice because you are constantly engaged in how much time is left in one speed by using a ladder system. Start with a warm up of 5-10 minutes. Increase by increments of .5 every 30-60 seconds. When you reach a pace that is difficult to sustain, start coming back down the ladder the same way you went up; lowering by increments of .5 every 30-60 seconds until you are back to a recovery pace. Repeat this circuit as many times as it takes to fill the desired length of your workout. Cool down for five minutes.

Interval Workout: Avoid setting the treadmill at only one speed and incline and then walking or running just at that level. Using intervals is more interesting and it also burns a significant amount of calories. The easiest way to do intervals is picking either a 1:1, 2:1 or 1:2 ratio with either your time or the distance you have gone at a certain pace. For 1:1 you would run for 1 minute and recover for 1 minute. For a 2:1, you would run for two minutes and recover for 1 minute. Distance is the same thing. In a 1:1 to you could run a quarter of a mile at one pace, and recover for a quarter of a mile at a recovery pace.

Tune in on the Treadmill: Pick one or two of your favorite shows that you always make time to watch and vow to only watch them when you are on the treadmill. This will give you the motivation to go do your workout, and instead of just sitting while you watch, you will be burning calories instead! You can also use the TV for intervals as well and walk while you are watching, and increase the intensity during the commercials.

Move to the Music: There are many apps for mp3 players and smartphones on the market that take your gym playlist and pick which songs work best for the speed you want to run to. The beat goes with your running cadence keeping you more engaged. You can also search online to find websites where you can put in the speed you want to sustain a run or a walk at and it will generate a list of the best songs for your playlist!

There are plenty of ways to enjoy the sometimes scoffed at treadmill! Always make sure the treadmill belt is secure and that you or your gym replaces the treadmill belt at proper intervals to maintain your safety on the machine. Also be sure that the treadmill has an emergency stop button in case it starts going too fast for you to handle. With proper safety precautions and these new workouts, you might find the treadmill to be your favorite new workout partner at the gym!

Note: Always check with your physician before starting a new workout or changing/increasing the intensity.

What are some ways you spice up your treadmill workout?