Treadmill Running Workouts - Thirty Minute Speed Workout
By [http://ezinearticles.com/?expert=Jim_Hofman]Jim Hofman

One of the biggest roadblocks to achieving your fitness goals is a phenomenon known as plateauing. Simply put, it means you've hit the wall with your workout routines. You keep doing the same things week after week and your progress stalls.

The best way to overcome the plateau factor is to change your workouts frequently. With a strength training workout, every six weeks or so is sufficient. With treadmill workouts though, you will want to change your routines more frequently.

Our treadmill class instructor gives us a new workout every two weeks. This prevents your body from getting used to one particular routine, thereby eliminating boredom and constantly challenging the body to adjust. Our latest workout is a thirty minute speed program. It is ideal for runners but can easily be adapted for walkers too. Let's take a closer look...

The goal of this program is to warm you up relatively quickly and get you right into an endurance type workout. Run or walk the entire 30 minutes at 1% incline. We always recommend using a 1% incline instead of having the treadmill flat because 1% simulates normal outdoor running and walking conditions. Here we go...

Minutes 0-5: This is your warm up. For best results, walk the first three minutes and then break into a slow, easy jog. Here's a rule of thumb for speed. Let's say your top pace is six miles per hour. Your warm up pace should be slightly more than half that, so for this example, roughly 4 mph. So, for your warm up, your last two minutes should be a n easy jog of 4 to 4.5 mph. Of course, if you go faster and want to, go ahead.

Minutes 5-10: Now you are warmed up, so let's get close to your working speed. Figure out your top pace and run.5 mph slower. Using the example above with a 6 mph top pace, that means you will be running for five minutes at 5.5 mph.

Minutes 10-13: OK, now go up to your top pace for three minutes.

Minutes 13-15: Back off your top pace.5 mph for two minutes. This is known as an active recovery. You aren't cooling down here, you are just actively recovering so you can put forth the necessary effort in the next segment.

Minutes 15-20: Increase your speed back to your top pace for five minutes.

Minutes 20-22: Take two minutes of active recovery by reducing your speed.5 mph.

Minutes 22-27: Another five minutes at your top pace. Final big push for this workout!

Minutes 27-30: Cool down and finish.

Summary

This thirty minute speed workout isn't complicated, but it is highly effective. By building in the two minute recovery periods, you are setting yourself up for success during the five minute top pace segments.

Use this workout as a break from incline programs and flat ground running at constant speeds. Your body will be challenged and you will be that much closer to your fitness goals!

If you are looking for more fun and challenging treadmill running workouts, we've got them for you! Visit us today for more incline, interval, running, and walking programs to help you finally achieve your fitness goals. You'll find us at: http://www.treadmillworkouttips.com

Article Source: [http://EzineArticles.com/?Treadmill-Running-Workouts---Thirty-Minute-Speed-Workout&id=3965249] Treadmill Running Workouts - Thirty Minute Speed Workout

Learn more: Bowflex treadmill 7 series

The Bowflex Treadmill 7 Series

If you're considering a treadmill, for the first time or even if you've already had one, the Bowflex series is a great choice. In addition to being sturdy, durable, and having a good warranty/service policy, Bowflex products are tested and manufactured with the highest quality and care.

Benefits of the Bowflex treadmill 7 series include:

1. Low-impact, high-cardio workout benefits

You won't have to go to the gym anymore with this treadmill. And it's just as good as one you would get at the gym. The Bowflex series is so popular because it's got a comfortable platform and treadbelt, meaning you won't have to suffer joint and knee pain after using it.

This is definitely important when you run several times a week on it. Even if you're just walking, a treadmill without good support and a soft landing pad can quickly take a toll on your feet and joints. To ensure the best protection for your muscles - and reduce soreness - you should get a treadmill that includes this feature.

2. Good program variety

If you enjoy using pre-programmed workouts on your treadmill, the Bowflex treadmill 7 series doesn't disappoint. It's got over 15 workouts already put in, and all you need to do is press a button to get started. The interface and screen are easy to read, so if you want a quick workout, you can get one with this treadmill.

3. Wireless heart rate monitor

Unlike most treadmills that require you to plug in tedious wires to get your heart rate, this one includes a wireless setup so you don't have to bother with any of that.

4. Backlit monitor display for easy reading

The LCD screen which your workouts are displayed on is very easy to read. The backlit screen makes it easy on the eyes, and the numbers are clear and large enough to easily be seen while you're running.

5. Fold-up

If you want to store your treadmill out of sight while guests come, or you just want to put it away for a while, you can do so with the Bowflex treadmill 7 series. This treadmill is portable and easy to fold and store; you can get it to fold up with just a press of a button.

Ultimately, the bowflex series is well worth investigating if you're giving serious thought to buying a treadmill. If you're just getting started with your first treadmill, this one is affordable, has a good warranty, great on your feet, and is easy to store and put away.