Treadmill workouts are a go to for anyone looking to shed large amounts of calories. But doing the same thing on the treadmill day after day can get boring really fast. Next time you’re at the gym and you find yourself dreading the cardio bit, try to mix it up with these new versions of cardio workouts on the treadmill.
Add Weight To Your Normal Workout!
Adding weight to your workout is not a new concept, people have been strapping those cumbersome ankle weights to their feet since the 80s.
While ankle weights work fine, they aren’t the most comfortable things to wear and they can make your movements awkward. A weighted vest keeps the extra weight in the center of your body which strengthens your core and doesn’t alter your normal gait. That being said, pace yourself! You may have improved past your current cardio regimen, but add weight to your vest slowly and pay attention to any discomfort you may feel in your back or knees.
This will simply lead to injury. Start with about 5% of your body weight and then as your muscles get stronger, add more weight.
Adding Weight Improves Results With Out Costly Supplements
Wearing a weight vest while working out has been proven to increase the power in athletes by up to 10% in as short as three weeks. You’ll be able to jump higher, run faster, burn more calories, and condition your cardio vascular system naturally.
Adding a weighted vest allows you to burn more calories in less time during your treadmill workout. When you have a heavier body, you have to exert more energy to propel your body forward.
Someone weighing only 125 pounds will burn about 300 calories in 30 minutes at six miles per hour, while someone who weights 155 pounds will burn 75 calories more in the same amount of time and speed.
PRO TIP: Adding weight to your incline walk/run on the treadmill is a instant amplifier of calories burned.
So Add An Incline!
When you start out using a weight vest you should begin on a flat surface until you get used to the added weight. After a few minutes or a few days, depending on your comfort level go ahead and increase the incline of your treadmill.
By increasing the incline while wearing a weight vest you are doing a load-bearing exercise. Now your muscles are working harder against gravity. Load-bearing exercises are amazing for strengthening your skeletal system.
Interval training provides amazing results. When you incorporate interval training your metabolism will continue burning calories at a faster rate hours after your workout, boost your endurance, strengthen your heart and cut your workout time. By adding interval training to your treadmill workout with a weight vest you will be able to do all of these things at an even greater level because you will be doing it with added weight. You can incorporate interval training into your workout by doing a tabata exercise, sprint as fast as you can for 20 seconds and then take a 10 second walking break.
Repeat this eight times and you’ll have done one tabata. Try working your way up to doing three tabatas in one workout and you’ll love your results.
If you’re tired of doing the same thing on the treadmill every time you workout, step it up by adding a weight vest. You’ll burn more calories, improve your power, strengthen your bones, and become stronger overall.
Kevin Jones is a freelance writer, researcher and fitness instructor/consultant. He had helped hundreds of people find ways to become more fit and healthy through a balanced life focusing on an individualized approach to their nutrition and fitness. In addition, Kevin has written extensively in the fitness and health industries, including writing for companies such as a ICON Fitness brand NordicTrack Treadmills. Connect with Kevin online; LinkedIn – Twitter