The treadmill allows people to walk, jog or run on a revolving track. This is a great tool to improve your overall fitness level. A common problem people face when using a treadmill is not knowing how long or how hard they should be training.
Aerobic exercise is the purpose of using a treadmill. This involves running at a static pace for a prolonged period of time. As a result, you increase your heart rate and keep it up for the duration of your workout. If you are new to exercising, start by only running 15 minutes a day for a few days a week. This will help your body slowly adjust to working out.
As you progress, start by increasing your pace to make it more difficult. Then begin to increase the time spent on the treadmill. Go up 5 to 10 minutes a workout when you feel you can hold your pace for longer without having to slow down. The optimal workout should keep you on the treadmill between 30 minutes and one hour. You should not be running for more than an hour unless you are training for cross country running.
Always start your workout with a five minute warm up phase. This includes light jogging and stretching. Then begin your workout and finish with a five minute cool down phase similar to your warm up.
High intensity interval training is an advanced method of training your cardiovascular system. Doing high intensity training on a treadmill is a much more effective way of increasing your metabolism and decreasing your fat and calories than aerobic exercise. However, it is much more difficult on your body. As a result, you would spend less time on the treadmill than you would doing aerobic training.
High-intensity training rapidly increases your heart rate and then allows it to fall back down prior to the next set. Therefore, you will be training at maximum capacity for a short period of time and then allowing your body to regain its composure before continuing your exercise. For example, you sprint for 20 seconds as hard as you can and then lightly jog for a minute while you catch your breath. That is considered one training interval.
When you first begin exercising, limit yourself to only ten minutes of interval training. Then as improve your level of fitness you can increase your workouts by five minutes at a time. Your interval training should last between 10 and 30 minutes. This includes a warm up and cool down. You should not be running for more than 40 minutes on your treadmill.