Choose a Treadmill Workout
that will benefit your Health

Treadmill workout routines are available that provide different fitness goals. Workout exercises depend on factors like your fitness level, your goal and what you enjoy.

Continuous activity is the most common type of a treadmill routine. It involves walking, jogging or running at various pace levels for 30-60 minutes.

An important goal of any exercise routine is to improve your cardiovascular system. To do this, you need to exercise at a level that will maintain your target heart rate.

Maximum heart rate is calculated by subtracting your age from 220. For most people a good target rate is about 60-80 percent of your maximum rate. For example, if you are 40 years of age: 220-40 = 180, which is your maximum heart rate. At 70 percent, the target rate would be 126 (180 x 70 = 126).

Many treadmills come with a built in heart rate monitor. If you don't have a built in monitor, you should buy one. A good heart rate monitor will cost about $50.

Walking builds long term benefits. Medical studies have shown that walking 5 times a week for 30-60 minutes will reduce the risk of cancer, stroke, diabetes and stress.

Walking Routine:
Walk at a slow pace for 5-10 minutes.
Do stretching routines for 5 minutes.
Continue walking at a faster, but comfortable pace for 30-60 minutes.
At the end of the walk, do light stretching for 5 minutes.

Running Routine
Slow walk or jog for 10 minutes.
Do stretching for 5 minutes.
Run at a comfortable pace for 30-60 minutes. Heart rate should be at 60-70 percent of your maximum capacity.
Cool down for 5-10 minutes at a slow pace.
End with 5 minutes of easy stretching routines.

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