If you know how to use them properly, treadmills can give you an amazing cardio workout that will get you into the best shape of your life. Not only will you look better when looking in the mirror, you'll also feel better. You'll lose inches off your waist, unsightly body fat, as well as those excess pounds that you may have been trying to shed over the winter months. Your physical endurance will shoot through the roof, and you'll be able to do more in terms of physical activity than you've ever thought possible. In the long run, you'll also help your body fight off heart disease and a number of other ailments. It should go without saying that using a treadmill can go a long way toward improving your quality of life and ensuring that you'll be alive and kicking for years to come!
So, how can you ensure that you're getting the best cardio workout? After all, should you be content with getting on a treadmill and simply going until you feel winded or tired? If you take your health and fitness seriously, you'll want to learn how to properly calculate a target heart rate. To do that, you'll want to use the Karvonen formula. This formula will help determine minimum and maximum heart rate targets when exercising. Keep in mind, even vigorous cardio workouts are perfectly acceptable on most cheap treadmills. To find your target heart rate:
220 - (age)
(age) - (resting heart rate)
For minimum heart rate: Result from above x 0.65
For maximum rate: Result from above x 0.85
Take THAT result, and add it back to your resting heart rate. For example, a 26 year old with a resting heart rate of 60 will have a minimum heart rate of 147 and a maximum of 174 during a cardio workout. Keep your heart rate in that target zone for at least 30 minutes per day, and you'll be well on your way to looking and feeling great.
However, remember that while regular cardiovascular exercise, such as running on treadmills, is a great way to improve your overall health, cardio is only a part of an overall health program. You need to build lean muscle mass and lose visceral fat in order to attain greta physical health. Cardio tends to burn off your blood sugar, which will make you feel more hungry and so more likely to indulge in sugary and calorically dense food. I recommend making a recover drink that is rich in protein (between 30-60 grams) to consume immediately after any workout. This will help your body build new muscle, and will help you to feel satiated. Mixing a little coconut oil into the shake can also help to keep you feeling full for a long time.
