Treading Along

These machines have many functions to spice up your cardio routine.
These machines have many functions to spice up your cardio routine.

The treadmill machine is a place I spend a lot of time on at the gym. I try to fit in at least 4 days of cardio per week, and when it’s too cold or wet outside, the treadmill is usually my cardio machine of choice. It comes in handy if I can’t stick around for Zumba, Spin or Tabata classes which are usually later in the evening.

There is a thing I would refer to as treadmill monotony. I step on the machine, push quick start, work up to at least a speed of 5.2 and jog for about 25-30 minutes with a light cool down of 5 minutes. After a while this can get rather boring. Talk about your same old, same old. I started to research some treadmill drills and intervals, which are challenging and can mix up my regular routine. I found these drills on www.womenshealthmag.com and I have found my endurance and stamina have improved since implementing these drills into my cardio routine.

Treadmill Drills

A. Sprint and Recover

1. Warm up and gradually increase speed- 5 minutes
2. High intensity/speed and sprint- 30 seconds
3. Recovery- 90 seconds
4. Repeat steps 2 & 3 for a total of ten times
5. Cool down- low intensity- 5 minutes

B. Hill run and Recover

1. Warm up and gradually increase speed- 5 minutes
2. Change incline level to a challenging increase ( I incline to 6.5 and jog uphill) – 2 minutes
3. Decrease incline to 0 and recover for 1 minute
4. Repeat steps 2 and 3 for a total of 4 times.
5. Cool down with 0 incline, low intensity for 5 minutes.

These drills will increase your stamina, challenge you in addition to adding the change you may be looking for.

*It is always advisable to consult with a fitness professional or doctor before starting a new workout routine. Physical limitations and safety must always be considered.*

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