Members' favorite cardio equipment
Have you ever seen a gym with a treadmill available at 6 pm? I don’t think so…
Treadmills are one of the most well-known exercise machines, everyone knows what you can do on one of those, and sadly, they often get overlooked because there are more interesting machines that you can train with.
But treadmills have their magic. In the end, running, jogging and walking are still some of the best cardio exercises you can do. And with some creativity, you can get really intense training from just 30 minutes on a treadmill. Do you want to know how to do it?
Findyourgym.ae helps you find the best gyms in Dubai with treadmills.
The science behind treadmill workouts
High-Intensity Interval Training (HIIT) is one of today’s most popular training styles. It consists of elevating the impact of your cardio by amping up the intensity during a short period of time, followed by lowering the intensity to rest, and so on.
Working out like this boosts your mood and energy, creates endurance, burns a lot of calories, helps you lose weight, strengthens your muscles, and even helps boost your metabolism.
It might sound scary at first, especially if you’re just starting with exercises. At those beginner stages, HIIT is not recommended. You should build stamina and endurance first to be able to perform such intense workouts.
A 30-minutes treadmill workout for everyone
If you have reached a point where your treadmill time feels boring and you’re craving for a challenge, then you can start playing with the speed and inclination to get the most out of your cardio.
As every treadmill is different, depending on the brand and model, feel free to adjust speed and incline depending on how you feel during the intervals.
Treadmill workout for beginners
Of course, the first thing you need is to be able to sustain 30 minutes of the treadmill at a steady pace.
- – You will start your workout by warming up, and walking for 5 minutes.
- – For 90 seconds amp up the speed to a light run.
- – For 1 minute: go back to walking normally.
- – For 90 seconds: Run at a 3% incline
- – For 1 minute: walk normally.
- – For 90 seconds: run at a faster pace.
- – Repeat this 90-second runs+1-minute recovery walks 5 times.
- – After the 4th recovery walk, go back to running at a 3% incline for 90 seconds.
- – For 1 minute: do a recovery walk once again.
- – Repeat the pattern 3 more times: 90 seconds of hard run, 1 minute of recovery walk.
- – Start cooling down by walking at your regular pace for the rest of the 30 minutes.
Treadmill workout for experienced people
- – For 2 minutes: Start by warming up, walking for 2 minutes at a regular pace.
- – For 2 minutes: incline 1% and walk a bit faster
- – For 1 minute: recovery workout.
- – For 1 minute: amp up your incline to 5%, faster pace
- – For 1 minute: recovery walk at 1% incline
- – For 1 minute: increase the incline to 4%, faster pace.
- – For 1 minute: lower down the incline, recovery walk.
- – For 1 minute: Increase the incline to 3%, faster pace at this point.
- – For 1 minute: recovery walk at 1% incline
- – For 1 minute: Increase incline to 2%, running.
- – For 2 minutes: Go back to your regular walking pace.
- – For 1 minute: run as fast as you can at 1% incline.
- – For 2 minutes: Long recovery walk.
- – For 1 minute: Increase incline to 2%, walking fastly.
- – For 1 minute: Recovery walk.
- – For 1 minute: Increase incline to 3%, moderate pace.
- – For 1 minute: Recovery walk at 1% incline.
- – For 1 minute: Increase incline to 4%, running.
- – For 1 minute: Recovery walk at 1% incline.
- – For 1 minute: Increase incline to 5%, running as fast as you can.
- – For 2 minutes: Long recovery walk at 1% incline.
- – For 1 minute: Increase incline to 5%, running as fast as you can.
- – For two minutes: Cool down by walking at your regular pace.
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