Treadmill workouts include walking, jogging or running exercises that are performed on a treadmill machine. Treadmill workouts are the best way to get in shape and improve cardiovascular fitness. They burn calories, work many muscle groups and strengthen cardiovascular components in the body. Treadmill workouts are a good form of exercise for people with diseases such as osteoporosis, hypertension and chronic back pain. Long and easy running are the easiest exercises for treadmill workouts. During treadmill workouts time moves slowly, but by putting some fun into treadmill workouts with music and videos it’s a little less monotonous. Treadmill workouts improve cardiovascular fitness, stimulate the release of extra endorphins and burn calories which makes the individual feel great after the workout. Workouts on a treadmill device are consistent in all sessions and can be performed in morning, afternoon, evening or when the user is in a mood to perform workouts on a treadmill.

Treadmills include numerous workout programs.

Simply walking backwards on a treadmill is one form of treadmill workout to avoid from tripping, achieve coordination, balance and strength. This form of workout is very useful for ballroom dancers or people who need to balance themselves while performing tasks related to moving backwards, jumping backwards, etc. Total time a user can spend performing this treadmill workout is around 10-15 minutes and is commonly known as retro. Another treadmill workout exercise is the trail hike. Workouts of this form enable the user to work on a variety of muscle groups or to train for a challenging hike. This treadmill workout is performed by using the treadmill’s pre-set programs or manually varying the incline. Treadmill workouts of this form can be performed for 30-45 minutes. Technique check treadmill workouts enable the individual to develop efficient walking technique. This workout can be performed by walking at various paces with mirrors in front of and to the side to check technique, posture, arm carriage, foot action, etc. Users can perform this form of treadmill workout for about 30-60 minutes. Training for a marathon or long walk can be done through the academic reward treadmill workout. The treadmill is set to a slow pace and the user walks for 2 hours or more on the treadmill. Setting the treadmill at a pace of 140 strides or more per minute is known as the Quick Step treadmill workout. This form of treadmill workout enables users to walk quickly and prevents boredom. This treadmill workout can be performed for 45 minutes. Fartlek is a treadmill workout that alternates fast and slow placed walking for a great cardiovascular workout. Treadmill workouts of this form are performed by walking on a treadmill at very fast pace and then slowing down. 47 minutes is the total time that this treadmill workout can be performed. Rock and walk is another treadmill workout which is helpful during the cardiovascular fartlek workout and is performed by walking on a treadmill while listening to soft/hard rock music. This treadmill workout can be performed up to 3 hours. Short circuit treadmill workout provides a mix of aerobic and strength training by means of walking at a comfortable pace for 5 minutes, stepping off and doing 1 minute of circuit exercises. Total time that this treadmill workout can be performed is 30 minutes.
Stretch treadmill workout is a mix of aerobic training and gentle stretching. This treadmill workout is performed by walking on the treadmill for 10 minutes, stepping off and stretching for ten minutes and then again continuing walking. Total time this treadmill workout can be performed is 40 minutes.

Another form of treadmill workout is the mediation walk which offers total relaxation by lighting some candles, incense and walking stress away. This treadmill workout can be performed for 30 minutes. Treadmill workouts enable users to burn calories, lose weight and achieve results that they desire.

Here’s some recent research on post-workout meals: “A recent 12-week study says that those who failed to consume a post workout meal immediately after their workouts suffered a lower metabolism, loss of fat free mass, and had clear indications of muscle loss – while their counterparts (those who consumed a post workout recovery meal) significantly lost more fat, increased lean muscle, improved their metabolism, and increased dynamic strength.” I have noticed that many people are confused as to what actually makes a good post-workout meal. A couple common questions I receive about post workout meals: 1. Aren’t post-workout meals only important for muscle building? Do they matter at all for fat loss goals? 2. Is it best to use one of the fancy post-workout drinks or shakes that you see in the magazines or is a whole food meal better? What’s the best combo of carbs to protein to fat in a good post workout meal? 3. How soon after a workout is best to have my post workout meal? Answers: 1. Post-workout meals are actually vitally important for BOTH muscle building and losing body fat! Always remember that one of the most important considerations of long term body fat loss and maintaining a lean body for life is raising your overall metabolic rate by building and maintaining adequate lean muscle mass throughout your entire body. By consuming a good post workout meal after every workout, you assist your body in repairing and building lean muscle throughout your whole body. The more lean muscle you have, the higher your metabolic rate (even when resting)… hence, you lose fat easier and faster, and it is MUCH easier to stay lean in the long term. 2. Are whole foods or supplement shakes best? This can actually be done either way, but I am going to show you some guidelines why some post-workout shakes are better than others and some whole foods are better than others. Either way, it can work. First, keep in mind that your goal throughout the majority of each day is eating small whole food meals frequently that digest slowly with high fiber and a controlled glycemic response (blood sugar). These normal daily meals should also contain healthy fats and slowly digested proteins to maintain a steady supply of amino acids. When it comes to post-workout meals, you can just about use the exact opposite strategy of your normal meals. With post-workout meals, you actually want a faster digesting carb source to stimulate an insulin response. This helps to push nutrients and glycogen back into your muscle cells for repair. Remember, this is not just important for building muscle, but also for losing fat. So while I always preach high fiber for most of your meals, with post-workout meals, you actually want lower fiber, higher GI carbohydrates, and quickly digesting protein as well to kick start muscle repair. Another consideration to keep in mind… while I always preach healthy fats at most of your meals… with the post workout meal, you actually want almost all carbohydrates and protein, and very little fat. Fat in the post workout meal just slows the absorption and glycemic response which is not what you want at this key time. What about the best ratios of carbohydrates and protein? I have reviewed dozens of studies on this subject and most seem to agree that a ratio of approx 2 to 1 carbs to protein is optimal. This seems to be the best combo to maximize muscle repair to boost that metabolic rate for long term body fat loss. I usually make my post-workout shakes using a frozen banana, whey protein, water, and some real maple syrup (not the cheap high fructose corn syrup based maple syrups at most stores) and aim for about a 2:1 ratio of carbohydrates to protein in the shake. If you want to make things a little simpler, one of the best post-workout shakes that I’ve found that is already mixed in a 2:1 carb:protein ratio is Prograde’s Varsity Post-Workout mix. You can find it at the bottom of this page. 3. How soon should you eat (or drink) your post-workout meal once your done working out? As soon as you can after your workout (the sooner the better)! Studies have shown that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher quantity of the carbohydrates ingested will be used for muscle glycogen replenishment instead of other uses. The first thing I do when I get back from the gym is make my post workout shake, and this is about 10 min after finishing my workout.

I am back on track guys.  This is how the week rolled out:

Monday- JFK day, took the day off.

Tuesday- Ran 3 miles.

Wednesday- Ran 4 miles.

Thursday- CORE workout.

Friday- OFF. 

Saturday- Ran 6 miles. 

Sunday- Didn’t run.  I was suppose to run 3 miles but it just didn’t happen.  I feel guilty about it but also realize that this week I will do better.  I have to remind myself that just because I didn’t run one day doesn’t make me a loser. 

I am getting back into the swing of things so I think this week will be successful.  By successful, I mean run 4 days and do a core workout one day.

The only heartburn I have is at the gym (not literally but figuratively).  They only allow you to be on the treadmill for 30 minutes max.  When I want to run my 4 mile run I need to be on there for more than 30 minutes so this creates a problem.  I lucked out this week since nobody signed up to run after me and I was able to run the full 4 miles without interruption.  I hope my luck continues this week.

So here is to week 3 of training and a long run of 7 miles.