There are hundreds of types ofgym equipment, some of which are more complex than others, but there’s onepiece that’s universal: the treadmill.
Commonplace in gyms and homesalike, the treadmill is an easy-to-use piece of equipment that people of allphysical capabilities can get on with. For this reason, it’s a popular piece ofapparatus because it offers a multitude of fitness benefits, including staminaand speed training.
Using a treadmill is a form ofcardio exercise that boosts heart, brain, lung, muscle and joint function,though most people use it as a means to increase their physical appearance andendurance.
The basic basis of a treadmillis to run or walk, but there are different ways to do this in order to maximiseresults. In this article, we will be looking at different treadmill workouts toincrease speed and endurance, and by default, your cardio fitness.
Many of the workouts we have compiled include running in intervals. Running for a set period of time can be hard, especially for beginners, but by breaking it up into sections, the workouts can seem less daunting and easier to manage, therefore boosting your chances of success. All of our workouts can be done at a gym or at home. You might find it easier to listen to music or watch TV whilst you workout. Cardio and running are not easy, so whatever you need to do to feel more comfortable is a goer.
What You Will Need for Treadmill Endurance Training
https://www.ukgymequipment.com/cardio-machines-c11/treadmills-c37/refurbished-95ti-treadmill-p362
The 3-2-1 Workout
This is one of the most commontreadmill workouts and is commonly used to build up stamina and endurance. Itinvolves running fast for a period of three minutes, then two minutes and thenone minute. In between each session of running, you are required to run at arecovery pace. For beginners, a 3-2-1 workout could be:
- Five-minute warm-up (a brisk walk fast enough to up your heart rate but not too fast that you can’t hold a conversation without getting out of breath)
- Three minutes of fast running (not sprinting)
- Three minutes of recovery pace (a light jog just faster than the warm-up pace)
- Two minutes of fast running (not sprinting)
- Two minutes of recovery pace (a light jog just faster than the warm-up pace)
- One minute of fast running (not sprinting)
- One minute of recovery pace (a light jog just faster than the warm-up pace)
- Five-minute cooldown (a brisk walk similar to the warm-up pace)
If you’re a more intermediate runner, you will want to repeat this session twice and increase the warm-up and cooldown period. If you’re more advanced, you will want to increase the warm-up and cool-down session to around 15 minutes and repeat the cycle three times. The more you do this type of training, the better you will get and the more stamina you will build. Do it three to four times a week and you should notice a difference within a month.
Sprint Intervals
This workout is somewhat similar to the 3-2-1 workout, but instead of building up endurance, it is designed to build speed. It is worth noting that you may struggle to build up your speed if you don’t have a basic level of endurance first, so if you’re new to running, work on building up your stamina before you progress onto the following speed workout.
- Five-minute warm-up (a brisk walk fast enough to up your heart rate but not too fast that you can’t hold a conversation without getting out of breath)
- Three minutes of light jogging (just faster than the warm-up pace)
- One minute of fast sprinting
- One minute of recovery pace (walking)
You should repeat this for between eight to 10 rounds, and finish off with a five-minute cooldown at a similar pace to your warm-up. If you’re more intermediate, you should start with a five-minute warm-up of light jogging as opposed to a brisk walk. You should also reduce the recovery pace to 30 seconds. The more advanced you get, the more rounds you can do.
Inclination Stamina Workout
There’s a lot to be said for high incline treadmill workouts. Not only do they improve your cardio, but they also build muscle definition in your glutes, quads and calves, too. Some say high incline workouts actually build muscle up to 5x faster than regular treadmill workouts. The benefit of more muscle definition and a harder workout is that it increases your endurance, so it’s well worth doing a hill workout once a week.
Here’s a way to build up yourinclination training if you’re a beginner.
- Five-minute warm-up (a brisk walk fast enough to up your heart rate but not too fast that you can’t hold a conversation without getting out of breath)
- One minute incline walk (raise the treadmill to 1%)
- One minute recovery pace (lower the treadmill and do a light jog)
- One minute incline walk (raise the treadmill to 2%)
- One minute recovery pace (lower the treadmill and do a light jog)
- One minute incline walk (raise the treadmill to 3%)
- One minute recovery pace (lower the treadmill and do a light jog)
- Five-minute cooldown (a brisk walk similar to the warm-up pace)
Hill workouts are extremelytaxing on the body, so it’s important not to push yourself too far in order toavoid injury. As you get better, you can do more rounds and increase theinclination. When you are used to the inclination, you can run instead of walk.The more intermediate you are, the more inclination you can do and the longer youcan do it for.
These are just three treadmill sprint workouts and treadmill endurance training workouts you can do at home or in the gym. For more information on any of our treadmills or gym equipment, please contact us.
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