Regular gym attendance is a commendable habit. Yet, despite the established health benefits, many adults need more than 150 minutes of moderate activity per week, as the Centers for Disease Control and Prevention have highlighted. Once you’ve established a fitness routine, the challenge becomes keeping it engaging. Regardless of the initial program’s quality, monotony inevitably sets in, leading to boredom for both body and mind.
One very popular workout method many of us to get in shape is working out on a treadmill. In fact, more than 60 million Americans either own a treadmill or use one at a gym. Treadmills are an effective exercise equipment to get the body you want. But, if you’ve been using a treadmill for some time and results have waned, then it’s time to switch things up.
The simple solution lies in introducing change. To achieve different results, you must challenge your body differently. While hiring a trainer to revamp your routine is an option, it’s equally effective and more straightforward to tweak what you’re already doing. This shift invigorates your time in the gym and alters your mindset from merely completing your workout to realizing your potential to achieve more.
How to reinvigorate your treadmill workout
Modifying just one element makes your workout shorter – between 30 to 35 minutes – and more effective. Depending on your preference and energy level, consider these options:
1. Change up the Speed:
Instead of sticking to a steady pace of 3.5 to 4 miles per hour for 45 minutes, incorporate interval training. Research has suggested suggests that high-intensity interval training (HIIT) is superior to endurance training in enhancing VO2 max, indicating improved aerobic performance. Begin with a five-minute warm-up at your regular starting speed. Then, embark on an interval cycle: increase your speed by 1.0 miles per hour for one minute, followed by two minutes at your base rate. Repeat this cycle six to eight times, concluding with a five-minute cool down at a slower pace. This dynamic workout takes less than 35 minutes to complete.
2. Vary Rest Time
As your endurance improves, challenge yourself by reducing the rest time in each interval cycle to one minute. This adjustment not only shortens your workout further but also intensifies its difficulty.
3. Mix up the Incline
Warm up at your starting pace for five minutes, then progressively increase the incline by one degree per minute until reaching a peak of 10 degrees. Descend by one degree per minute until returning to the starting level. Conclude with a five-minute cool down. Adjusting the incline provides an additional method of changing intensity, requiring 30 minutes to complete.
Putting it altogether
By incorporating these tweaks into your treadmill routine, you can break free from monotony, maximize efficiency, and keep your workouts stimulating and effective. So, why not infuse some variety into your next gym session and unlock your potential for more extraordinary fitness achievements?
Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy. Dr. Samadi is a medical contributor to NewsMax TV and is also the author of The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.
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