Preset Treadmill Workouts That Make Indoor Running More Interesting
As a treadmill user, I’ve always considered the preset treadmill workouts a major advantage for my training routine. These exercises are designed by professional trainers for specific goals and they are programmed in treadmills’ consoles to automatically control the speed and/or the incline of the belt during the run. All you have to do is know what workout you want to complete, choose the preset exercise from the console and start running.
This article lists the most interesting preset exercises a treadmill can come with. Don’t hesitate to try them. You will be amazed by your results and progress.
Preset Workouts to Lose Weight
Losing weight is one of the main reasons why most people decide to take up running or buy a treadmill. Yes, all treadmills come with preset weight loss workouts. But not all of them have the features to make these exercises effective.
The right treadmill comes with at least one user profile that allows you to insert your age, weight and preferable also sex. Why? Because when you train to lose weight you must control your heart rate based on your target heart rate zone, and the THR depends on your personal info.
How these workouts work: The treadmill controls your workout intensity by automatically changing speed and incline values so that you always stay in your target heart rate zone where you burn fat.
Preset Intervals
Interval Training helps runners increase aerobic capacity for different workout intensities, offers efficient cardio workout, and is useful in weight loss programs. Almost all treadmills have in their consoles preset speed intervals that automatically control speed values for alternating segments, and preset hill intervals that automatically alternate speed and incline of each segment.
Some treadmills include also the target heart rate interval. This exercise automatically adjusts peak and valley incline levels so that you always stay in your desired heart rate.
Preset Cardio Workouts
Cardio workouts are designed to keep your heart rate in the target heart rate for your age, sex and weight. These are great for your cardiovascular health and should be part of anyone’s daily routine.
All the above workouts require that you specify your target heart rate zone in the console before the exercise begins. Or the console must allow you to insert your personal details so it automatically assigns a target heart rate value to your user profile, which can be calculated based on a general formula.
You also need a system to monitor your heart rate correctly. Keep in mind that a wireless chest strap reads the heart rate more accurately than handlebars sensors.
Preset Performance Workouts
Performance workouts (5 K, 10 K) have been added to treadmills’ consoles as a solution to help runners train for different races. They could never substitute outside running 100%. But they can help you build endurance which is essential during a race. The preset workouts are distance-goal exercises that simulate an actual terrain by varying incline levels for each segment.
Some treadmills include the Pacer preset workout, that permits to set the distance and time you want to achieve before the exercise begins. The treadmill calculates a constant pace for you to run the distance selected.
More advanced treadmills include preset workouts for Fitness Tests. It can either be a test to monitor improvements and endurance, or military fitness tests.
Each preset treadmill workout has various intensities available. This feature allows beginners and advanced runners to use them.
Remember to consult your doctor about how intensive your workouts can be based on your general health condition.
The treadmills’ preset workouts are much more difficult to try at the gym, where usually the machines are locked in the manual mode and all you can do is manually change speed and incline. But they are a golden resource if you have your own home treadmill.
If you do not know what preset workouts your treadmill has, see the treadmill’s manual.
RunReviews team has reviewed over 200 treadmills. If you need help to figure out how to control the preset workouts with any of the treadmills reviewed, send your question here.
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More from: Anna Ursu
Anna Ursu started running 5 years ago and this helped her improve her health and lifestyle in unexpected ways. At the beginning running was just a curiosity. Now she is addicted to this sport and she can not see her life without it. Her workout routine includes running on treadmills most of the time, mainly because it is convenient. But in time, as she started testing treadmills for RunReviews.com, she discovered that treadmills come also with advantages..
Through her work she wants to help people discover the benefits of running, no matter what workout type they prefer. In the end, the purpose of a runner must be to run, and have fun. The rest of a runner's story will write itself.
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I think one of the best things about treadmills is that they force you to maintain a particular pace — especially with HIIT workouts. When we run on our own, it can be easy to slow down, or not run at 100% intensity. This can’t happen on a treadmill.
I agree with you 100%. Thanks for the comment!
Running on a treadmill is great because it allows you to easily play with your gradient. This may not be as easy for you if you run outdoors, especially in a city.
@Jonathan, it is always nice to meet a treadmill supporter. Your comment reminds me of how I started to run on the treadmill. Living in a city makes outdoor running a little more difficult, especially when you have a very busy schedule. I can confirm. Thank you for the comment.