Setting the treadmill at an incline will increase the intensity.
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The treadmill is an effective piece of exercise equipment for getting a thorough jogging workout in just 20 minutes. By breaking up your pace into four sections of five minutes apiece, you can get the most out of a relatively short period of time. Adding an incline will increase the intensity even further.1.
Begin your 20-minute workout with a five-minute warm-up. The goal of the warm-up is to get your heart rate up, your lungs breathing and to start setting your jogging stride. Start by walking at a brisk 3 mph pace, then increase the treadmill's speed by 0.5 mph every minute until you are jogging at an easy 5 mph pace after five minutes.2.
Increase the pace by 0.5 mph every other minute for the next five minutes until you are jogging at a 6 to 7 mph pace at the 10-minute mark of your workout. As you jog, make sure to stay in the center of the belt with your back straight to avoid leaning forward. Keep your head facing straight ahead and avoid holding onto the handrails.3.
Increase the treadmill's incline over the next five minutes as you jog. Start with an incline level of 3 percent, then raise that 3 percent every one or two minutes depending on your comfort level, until you are jogging at a brisk 7 mph pace up a 9 percent incline at the 15-minute mark of your workout.4.
Use the final five minutes of your workout to cool down. Gradually lower the incline and the speed each minute until you are back to a walking pace at the 19-minute mark of the workout. Use the final minute to walk at a brisk pace, allowing your heart rate and breath to recover.
- For added intensity, you can begin your workout on an incline and gradually increase it throughout the duration of the exercise. Just make sure to maintain your normal jogging pace up the incline to maximize the benefits of the exercise.
- Consult with your doctor or physical therapist before starting a new exercise regimen.