One of the great benefits of working out with a treadmill is the fact that it can help you build up your endurance. Even if you are not trying to lose weight or burn fat, building your endurance can help make your daily routine much easier. From doing housework to climbing stairs or walking around the office at work, building your endurance will make all of these activities much easier for you to complete.
Step #1: Warm-Up
The first step toward increasing endurance with your treadmill is to complete a short warm-up. Your warm-up should be completed at a comfortable pace and should last anywhere from three to five minutes. Your pace should be such that you would be able to comfortably carry on a conversation while working out.
Step #2: Increase Your Speed
After completing your warm up, you should then increase your speed to approximately 9 mph for 30 to 60 seconds. During this short interval, your goal should be to achieve your target heart rate zone. Your target heart rate zone is equivalent to 75 to 90 percent of your maximum heart rate. If you purchase a Sole treadmill with a heart rate monitor, you will be able to easily monitor your target heart rate zone in order to be sure you have reached it. If you do not have a treadmill that is capable of calculating your target heart rate zone, you can do this by subtracting your age from 220 and then calculating 75 to 90 percent of this figure. Therefore, if you are 36-years-old, your maximum heart rate would be 184 (220-36) and your target heart rate zone would be anywhere from 138 to 166 beats per minute (.75 x 184 and .9 x 184).
Step #3: Reduce Your Speed
After achieving your target heart rate zone, drop your speed to 4 mph until your heart rate drops to 120 beats per minute.
Step #4: Repeat Steps 2 and 3
Once you have brought your target heart rate back down to 140, it is time to kick it back up again to your target heart rate zone. Repeat these steps for at least 10 to 15 repetitions or for at least 20 minutes. After engaging in this routine over a period of several days and weeks, you should notice that the time it takes for your heart to return to the 120 beats per minute rate will begin to shorten. This is all the proof you need to know that your endurance is building, though you will probably also notice a difference in your day-to-day routine.
Do you have any ideas for treadmill workouts that increase endurance?