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Research shows that in order to lose weight safely and keep
it off, you need to exercise. And even those who are not
overweight benefit from an exercise or workout routine. But many
people don't exercise regularly, which puts them at risk for
heart disease, accidents or injuries, and other health concerns.
There are many reasons people give why they don't exercise more.
It's boring, it's too difficult, they don't have enough time or
they'd rather be doing other things. Some people aren't sure how
to exercise and they are uncomfortable going to a fitness center
to work with a trainer. But with a good treadmill and a workout
routine that fits your needs, exercise can be enjoyable,
convenient and beneficial.
A treadmill is a perfect choice in exercise equipment for
many people. It allows you to walk or run in the security and
privacy of your own home. Unlike weightlifting or aerobics, you
don't have to use your hands or move your body across the room.
Typically, it requires less concentration than other types of
workouts, especially if you have a treadmill that allows you to
program in a variety of workout components, such as hills, speed
changes, and adjustments to maintain a target heart rate.
The Basics
The type of treadmill workout that is best for you depends on
your overall fitness level, what you are trying to accomplish
through your exercise routine, and what you enjoy doing.
Continuous training is perhaps the most common type of treadmill
routine. Essentially, it involves running at a set pace, usually
for 20 to 45 minutes. This type of exercise workout is ideal for
incorporating some fun activities into your treadmill workout.
The majority of our suggestions below are aimed at those who are
basically turning on the machine and walking or running until
their time is up.
Those who prefer a more demanding workout or who are in
training for marathons or other stamina events go with interval
training. It consists of shorter bouts of activity performed in
quick succession and at a higher intensity. Because this
requires more effort and concentration, it may be difficult to
let your mind wander or to focus on other activities. How much
you have to concentrate depends on the individual but there are
still some fun activities listed below that can be added to any
treadmill workout.
One of the most important aspects of any exercise routine
geared toward improving cardio strength is to be sure you are
exercising in such a way that you achieve and maintain your
target heart rate. Maximum heart rate is calculated by
subtracting your age in years from 220. Most people agree that a
good target heart rate zone is 60 to 80 percent of your maximum
heart rate. Because this factor is so critical to healthy,
productive exercise, many treadmills come with a heart rate
monitor built in, often in the handrails that you hold onto when
using the machine. But you can also purchase an inexpensive
heart rate monitor from most large department stores, health
stores or at hundreds of locations online.
How you choose to achieve your target heart rate, be it
walking, jogging, continuous or interval training is up to you.
But we have some suggestions to help you make exercise more fun
and increase your chances of sticking with it and exercising
regularly.
Tune It Up
Perhaps the most popular way to entertain yourself while
using your treadmill is to listen to music. It can help you
focus and give you something else to think about while enduring
even the most strenuous parts of a workout. It is a good way to
check out new music and expand your horizons. Or put in your
favorite motivational music ? the songs that really get you
moving and shaking ? and your 45-minute routine will whiz by.
There are some treadmill music CDs that have been compiled
specifically for those who need a little motivation in their
treadmill exercise routine. Use headphones to avoid disturbing
family members if necessary.
Learn While You Burn
Maybe you prefer to lose yourself in a good story. Some
people are able to read a print book or magazine while they
exercise on their treadmills. Several companies sell book
holders that attach to the treadmill and work well as long as
you are not bouncing around so much that it is difficult to read
the print. Many people listen to books or storytelling on tape
or CDs. This is especially productive for those who don't have
time to sit down with a good book or who fall asleep when trying
to read in bed.
Mary Gossen had a book she truly wanted to read, but the only
time she could find in her busy schedule was in the evening
before bed. This didn't work well for her because she would doze
off after just one or two pages. "There is something about
reading before bed that puts me right out," she shared. "But I
got the book on tape and listened to it while I walked on the
treadmill and I was able to finish it in under a week. In fact,
I found myself walking longer than my normal amount of time
because I didn't want to turn off the tape. Now I listen to
books on tape all the time while I exercise."
An alternative is listening to language tapes. This works
especially well if you have a vacation planned. You can build
your language skills and get in shape for that bikini, and the
excitement of the pending trip helps motivate you to get on the
treadmill. Place a fan nearby or get one that attaches to your
machine and you can even imagine you are already there, enjoying
the tropical breezes.
Not able to get away for a vacation? Pick a destination you'd
like to visit and then calculate how many miles you walk or jog
each workout and plot them on a map. Watch the travel channels
on TV or rent a video guide to the area to help provide
incentive and distraction.
Guilt Free TV
Many people watch television while on the treadmill because
they say it makes them feel less guilty about watching. A good
movie can help you forget you are exercising, and you are
probably not going to fill up with popcorn and treats if you
watch while you're on the treadmill. You will probably have to
break it up into several segments, but the anticipation to see
the end of the movie makes you that much more eager to exercise.
Also, by agreeing to exercise everyday when your favorite sitcom
reruns, soap or reality TV show is on helps you stick to a
regular workout schedule.
Sarah Marcus got hooked on a soap opera while she was home on
maternity leave. When she returned to work, she began taping the
soap and then watching it while she exercised each evening. "I
got to see my soap and my husband got to spend some time with
the baby while I exercised. Plus it helped me to lose my
pregnancy weight faster.
These are just some ideas to get you started and help make
your treadmill workout more enjoyable and hence something you
will look forward to and stick with. Maybe you get a headset and
talk with a friend on the phone while you workout. Or better
yet, set up dual treadmills side by side and make a date out of
it. The possibilities are many and whatever keeps you exercising
on a regular basis is a good thing. Half the fun can be
experimenting to see what works best for you.
C.J. Gustafson is a successful writer for
Treadmill-Ratings-n-Reviews.net, providing
treadmill ratings and reviews on the most popular models.
She admits she needs all the help she can get when it comes to
sticking to
treadmill workouts.
Copyright 2004 Treadmill-Ratings-n-Reviews.net
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