Optimum Treadmill Fitness

Treadmill Cardio Workout for Beginners

Preliminary Pre-conditioning

Prior to starting any workout do basic stretching of thighs, calves, hips, shoulders, arms, neck, back and quads to increase blood flow to muscles and make them flexible and supple. Hold/tighten each part 10 Secs and release. Do it 3 Times. Continue normal breath while stretching. This should not take more than 5 -10 Mins.

Check the controls, check and work the speed up and down gradually, make sure belt is neither too loose or tight, check emergency stop etc. Get yourself comfortable with the machine by setting your profile information.

Maintain proper posture.

Hold rails initially for first 5 mins. (only if required ) release your hands and let them sway freely on the sides.

Look straight and not on the TreadBelt to have good balance.

Keep the body relaxed and supple, not stiff

Focus on gradual progress

Be well hydrated

Never use Treadmill after Meals. Give a break of 3 Hrs at least.

Ensure safety tether/ safety key ends are secured on to the garment and console properly.

Always walk in the center of the treadmill, never try any sideways or backwards walk on the Treadmill.

Get your I-pods plugged on before stepping on the treadmill and ensure the headphones are secured properly.

Treadmill Programs Level 1 to 5

Treadmill Trainer : Basic Workout - Level 1 (25 Mins)

Target:Achieve 60% Intensity of TargetHeartRate (THR)

Warm up, Speed: 2.0 MPH, Time: 5 Mins

Power Walking, Speed: 4.0 MPH, Time: 5 Mins

Jogging, Speed: 6.0 MPH, Time: 10 Mins

Slow Down, Speed: 2.0 MPH, Time: 5 Mins

Check Midway while Jogging, you would have achieved 60% Intensity.Continue for One Week prior to going to Next Level. Dont use inclines initially for first 4 Weeks.

Treadmill Trainer Level 2 (4:1 Workout)(30 Mins)

Target : Achieve 65% Intensity of THR

Warm up, Speed: 2.0 MPH, Time: 5 Mins

Power Walking, Speed: 4.0 MPH, Time: 4 Mins

Jogging, Speed: 7.0 MPH, Time: 1 Mins

Repeat 4 : 1 { Power Walking , Jogging Cycle} x 4 Times

Slow Down, Speed: 2.0 MPH, Time: 5 Mins

Check Midway while Jogging at 3rd Cycle, you would have achieved 65% Intensity. Continue for One Week prior to going to Next Level. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results.



Treadmill Trainer Level 3 (3 : 2 Workout) (30 Mins)

Target : Achieve 70% Intensity of THR

Warm up, Speed: 3.0 MPH, Time: 5 Mins

Power Walking, Speed: 4.0 MPH, Time: 3 Mins

Jogging, Speed: 7.0 MPH, Time: 2 Mins

Repeat 3 : 2 { Power Walking , Jogging Cycle} x 4 Times

Slow Down, Speed: 2.0 MPH, Time: 5 Mins

Check Midway while Jogging at 3rd Cycle, you would have achieved 70% Intensity. Continue for One Week prior to going to Next Level. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results.

Treamill Trainer Level 4 (2 : 0.5 Workout) (30 Mins)

Target : Achieve 75% Intensity of THR

Warm up, Speed: 3.0 MPH, Time: 5 Mins

Power Walking, Speed: 4.0 MPH, Time: 2 Mins

Jogging, Speed: 7.0 MPH, Time: 30 Secs

Repeat 2 : 0.5 { Power Walking , Jogging Cycle} x 8 Times

Slow Down, Speed: 2.0 MPH, Time: 5 Mins

Check Midway while Jogging at 5^th Cycle, you would have achieved 75% Intensity. Continue for One Week prior to going to Next Level. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results.

Treadmill Trainer Level 5 : Trekker Workout (30 Mins)

Target : Achieve 80% Intensity of THR

Warm up, Speed: 3.0 MPH, Time: 5 Mins, Incline: 0%

Jogging, Speed: 5.0 MPH, Time: 6-10 Mins,Incline: 1%

Jogging, Speed: 6.0 MPH, Time: 11-15 Mins, Incline: 1% Incremental

Jogging, Speed: 5.0 MPH, Time: 16-20 Mins, Incline: 1% Incremental

Walking, Speed: 3.0 MPH, Time: 21-25 Mins, Incline: 1% Incremental

Slow Down,Speed: 2.0 MPH,Time:26-30 Mins, Incline: 0%

Check Midway while Jogging at 6 MPH Speed, you would have achieved 80% Intensity. While starting on Inclines shorten steps and reduce knee lifts. Excellent toner for Calf Muscles, Thighs and Lower Back. Talk Test: If you are able to talk without straining yourself while at the peak of workout you are doing fine otherwise slow down, take it easy. Remember gradual progress brings results.If you feel overexerted lower the incline by 1%.

Measure your Target Heart Rate:

Target Heart Rate is the desired heart rate attained which enables heart and lung to receive maximum benefit from cardio workout.

Target Heart Rate Calculator (THR)

HR min Males = 70 beats per min., Min. Heart Rate:Males

HR min Females = 75 beats per min., Min. Heart Rate:Females

Widely acceptable Karvonen Method

THR = {(HR max - HR min) x % Intensity} + HR min

Where: HR max = (220 - age) bpm

For 40 year olds

HR max = 220 - 40 = 180 bpm

For Beginner Level: (60% Intensity)

THR = {(180 - 70) x 0.60} + 70 = 136 bpm (40 Yr old Male)

THR = {(180 - 75) x 0.60} + 75 = 138 bpm (40 Yr old Female)

For Intermediate Level: (75% Intensity)

THR = {(180 - 70) x 0.75} + 70 = 152.50 bpm (40 Yr old Male)

THR = {(180 - 75) x 0.75} + 75 = 153.75 bpm (40 Yr old Female)

For Advanced Level: (90% Intensity)

THR = {(180 - 70) x 0.90} + 70 = 169 bpm (40 Yr old Male)

THR = {(180 - 75) x 0.90} + 75 = 169.5 bpm (40 Yr old Female)

% Intensity: Intensity setting for exercising - Beginners should begin exercise at 60 % Intensity, Intermediate at 75% Intensity and Advanced Level at 85- 90% Intensity

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