Wednesday, Guest Post: Don't Call It a "DreadMill"!

Today's post is from Aaron O'Connor, who writes for TREADMILLREVIEWS. Since I've been sharing some of Steve Pfiester's treadmill workouts recently, I thought this would be a timely guest post. Check it out!

Thoughtful Treadmill Exercise

  Using a treadmill thoughtlessly, without a plan, is similar to treading water. Sure, it is still good for you, but it will not get you any closer to your goals. People use the treadmill for a variety of reasons, but just going through the motions, even though it is still technically a workout, it is not very productive. If you want to see results and stop spinning your tires, it is important to keep your routine fresh.

When you first start an exercise program, no matter what it is, you usually see results in just a couple of weeks. Either your clothes fit better, the scale finally moves or you find it easier to sprint up the stairs when you are late for something. Normally, one would think that whatever they have done must be the right plan for them, so they continue with their routine. Yet before they know it, they have hit a plateau. 

Goals can take on many forms; a special event you want to look great for, a race you want to complete, or finally losing the last 10 pounds. Setting new goals to reach every week will keep your body guessing and constantly adapting to your routine.

One way to spice up your workout is by using a treadmill. If you examine a few treadmill reviews you will soon see that these machines are very versatile, which makes creating different routines a snap. Just because you stay in one place does not mean it is impossible to get anywhere. If you have been running for the same length of time at the same speed three or four days a week, changing the duration, speed or incline can be an effective way of shocking your body into change. For example, if you run on the treadmill at a one percent incline, try increasing the incline to two or three percent for five- minute intervals for the duration of your run. Every week, boost the incline for a few minutes or try increasing your speed during a few of the intervals to simulate running up a hill.

Manually giving yourself random hills to run will surprise your body, increase your muscles and make your workout seem to go faster. Another option is to increase the intensity or duration of your run. If you have gotten used to a nice, easy 30-minute run, try increasing the duration of your run by five minutes each week. If your run was with no incline, set the incline at one percent, then the next week you can increase it even further. Alternatively, you can plan to track your mileage instead of time by adding .5 miles to your run each week. The goal is to make the workout a little harder and longer each week. Finally, one of the most effective ways to change up a treadmill routine is to incorporate sprints. Set a goal for yourself to run as fast as you can for 15 seconds every 3-5 minutes of your run, then return to your normal pace. Sprinting will quickly raise your heart rate and by setting the goal of only 15 seconds, you can easily increase your sprint by 15 seconds each week. Ultimately the key to creating a thoughtful exercise routine is to develop manageable goals.

By giving yourself small targets to reach each week, whether just an extra five minutes, hills or sprints, you will be much more likely to achieve what you desire. At the end of the week, you will feel stronger both mentally and physically, and be ready to challenge yourself next week. A fun way to motivate yourself is to pick a place on the map that you would like to visit, and run there. Keep track of your miles every week, or tape the map up and use a pushpin to see how far you have gone. If you plan a vacation at this location when you finally reach your goal, it will motivate you even further to run those few extra miles a week.

An important aspect of goal setting is to reward yourself. Your reward does not have to be anything as extravagant or expensive. Simply knowing you are going to get something out of your routine, other than the obvious physical rewards, will make it that much easier to stay motivated. However, rewarding yourself with food would be counterproductive, so stick to items such as a bubble bath, massage, new music or even a new pair of running shoes.

By setting goals and having a solid plan, you will be able to keep your workout fresh every week. Not only are the physical benefits great, but meeting these goals are also good for your sense of accomplishment. If you push yourself and hold yourself accountable, the reward at the end can be a great incentive to continuously set, and meet, new goals every week.

Here's another cool treadmill routine from my FitStudio BFF, Steve Pfiester:

Question of the Day: Have you ever dreaded the treadmill workout because it is "boring"? Does this maybe change your opinion? ;-) Does for me! 

**Remember on our FitStudio Facebook page we often have exclusive specials on equipment like treadmills at Sears! Give it a LIKE y'all! If you are in the mood!