Treadmill Workouts
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Treadmill Workouts

Treadmill Workout Program Ideas For Beginners

  1. Gradual Progression: This plan is ideal for those who are new to exercise and looking to build their stamina and endurance. Start with a slow speed of 2-3 mph and gradually increase the speed by 0.5 mph every 2-3 minutes. Repeat this pattern for 15-20 minutes, then cool down by walking at a slower pace for a few minutes. Repeat this routine 2-3 times a week.
  2. Intervals: This plan involves alternating periods of higher intensity exercise with periods of rest. Start by walking at a moderate pace for 2-3 minutes, then increase the speed to a brisk walk for 1 minute. Repeat this pattern for a total of 20-30 minutes, then cool down with a slower walk for a few minutes. Increase the intensity and duration of the intervals as you progress.
  3. Hill Training: This plan is designed to target the legs, glutes, and hips. Start by walking at a moderate pace for 2-3 minutes, then increase the incline of the treadmill to 3-5% and walk at the same pace for 2-3 minutes. Repeat this pattern for a total of 20-30 minutes, then cool down with a slower walk and a lower incline. Increase the incline as you progress.
  4. Power Walk: This plan is great for those who want to burn calories and build cardiovascular endurance. Start by walking at a moderate pace for 2-3 minutes, then increase the speed to a brisk walk for 1 minute. Repeat this pattern for a total of 20-30 minutes, then cool down with a slower walk for a few minutes. Increase the intensity and duration of the power walk intervals as you progress.
  5. Fartlek Training: This plan involves alternating periods of fast-paced running with periods of slower walking or jogging. Start by walking at a moderate pace for 2-3 minutes, then increase the speed to a run for 30 seconds. Repeat this pattern for a total of 20-30 minutes, then cool down with a slower walk for a few minutes. Increase the duration of the running intervals as you progress.

Remember, it is important to start slowly and listen to your body. If you experience any discomfort or pain, stop the workout and consult a healthcare professional. It is also important to warm up before each workout by walking or jogging at a slow pace for 2-3 minutes, and to cool down by walking at a slower pace for a few minutes after each workout.

Treadmill Workout Plans For Advanced Users

  1. High-Intensity Interval Training (HIIT): This plan involves short bursts of high-intensity exercise followed by periods of rest or low-intensity exercise. For example, you could run at a high intensity for 30 seconds, then walk or jog at a low intensity for 30 seconds. Repeat this pattern for 20-30 minutes, making sure to challenge yourself with each interval.
  2. Speed Intervals: This plan focuses on increasing speed and improving running form. Start by running at a comfortable pace for 2-3 minutes, then increase the speed to a fast run for 30 seconds. Repeat this pattern for 20-30 minutes, making sure to challenge yourself with each interval. You can also add hill intervals to this workout to target different muscle groups.
  3. Endurance Training: This plan is designed to increase cardiovascular endurance and is ideal for those preparing for a race or long-distance event. Start by running at a moderate pace for 10-15 minutes, then increase the pace to a faster run for 10-15 minutes. Repeat this pattern for a total of 60-90 minutes, making sure to challenge yourself with each interval.
  4. Hill Intervals: This plan focuses on building strength in the legs, glutes, and hips. Start by walking at a moderate pace for 2-3 minutes, then increase the incline to a challenging level and run for 30 seconds. Repeat this pattern for 20-30 minutes, making sure to challenge yourself with each interval. You can also add speed intervals to this workout to target different muscle groups.
  5. Tempo Training: This plan is designed to improve running efficiency and form. Start by running at a moderate pace for 2-3 minutes, then increase the pace to a faster run for 10-15 minutes. Repeat this pattern for 20-30 minutes, making sure to challenge yourself with each interval. You can also add hill intervals or speed intervals to this workout to target different muscle groups.

Remember, it is important to listen to your body and adjust the workout accordingly. Make sure to warm up before each workout by walking or jogging at a slow pace for 2-3 minutes, and cool down by walking at a slower pace for a few minutes after each workout. Consult a healthcare professional if you experience any discomfort or pain.

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MAUREEN BURDEU (Sydney, AU)

I start my day on my new treadmill. I used to put off going for a walk....you know how it goes...I will just do this or that and then go...and the day disappears and you have not been for that walk. Now I get up and it is the first thing I do. So, thank you Endurance for your great product and prompt delivery.

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Amy Myers (Adelaide, AU)
The best thing I have done.....

The best purchase I have made has been an Endurance Treadmill. It enables me to walk at home, in private, in all weather conditions. As someone who has difficulty going outdoors this has made the world of difference to both my mental and physical health. Thank you :)

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Endurance SPT Treadmill
Rene Mack (Brisbane, AU)
Exactly what I was after

This is such an excellent value for money Treadmill! Sturdy, relatively quiet, decent incline and most importantly I can program in my own exercise routine.
Its been one month since my purchase and I've got my cardio levels back to where they should be. Love this dang thing!

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Endurance Bondi Treadmill
Gael Konrote (Brisbane, AU)
Great price, easy to put together. Perfect machine for me

This has all functions you need. Goes up in 0.1 km/ hr increments. Excellent machine for older people and those who have walking difficulties. Takes up very little room and easy to move around.

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Endurance Bondi Treadmill
Farah (Adelaide, AU)
Excellent Trademill for it price and Excellent customer service

Bought with cheap price, and cheap delivery cost. Dean was very helpful and received my trademill with in 2 weeks. Even delivery person was very helpful and professional. Enjoying this trademill, does take much room, easy to move, lots of functions.

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