Cardiovascular exercising is vital for boosting overall health; however, the prescribed 150 minutes of moderate-intensity workout can’t always be achieved by many older men. Some individuals might also have limitations that prevent them from engaging in conventional cardio workouts such as running, swimming or walking. However, this is where treadmills can offer another choice.
This equipment can target essential muscle groups like calves, glutes, hamstrings, and quadriceps, that older individuals must strengthen to enhance endurance and balance. They can also assist those who are recovering from surgery or injury, since the speed and intensity levels can be controlled, and the apparatus is fitted with handrails to offer additional support if necessary. Commercial treadmills provide a safe environment, without harsh weather conditions or unpredictable footing.
Workout Routines For Treadmills
Here are a few workout routines that can be included in your exercise program for addressing needs that include: muscle building, speed and endurance. Whichever one you decide to follow, start by doing it for ten minutes in the beginning, and gradually increase it to twenty or thirty minutes as you progress. Make sure you include a 5-10-minute warm-up on the treadmill where you start walking at a slow pace and do so at the end to cool down as well. This help with lowering your risk of injury and enhances post-workout recovery.
Routine 1 – Incline For Muscle And Endurance Building
The incline setting produces more muscle activity than just walking on a flat surface. Walking on treadmills could also be advantageous to people who had knee replacements or with knee osteoarthritis.
The workout – Start walking at zero-grade incline with exertion of three to four for about two minutes, after which the incline can be increased to level 1 for about two minutes. Repeat this routine until you’ve reached the incline level where you’re working at five to seven exertion and attempt to maintain this for at least a minute of longer. Star reversing the routine until you’re back to zero-grade incline once more.
Routine 2 – High-Intensity Training For Muscle, Speed And Endurance Building
This workout involves switching between set amounts of high-intensity work as well as rest. High intensity is done at an exertion rate of round about five to seven, while you’re resting at a rate of two or three. HIIT is founded on your unique exertion, therefore change the treadmill’s settings to meet this desired effort. The goal of HIIT is mixing up the intensity for you to make yourself train harder, but for shorter periods. This workout is suitable for people who struggle to find time for exercising.
The workout – Start with a relatively high intensity-to-rest ration of one two three, where you’re exercising for a minute and rest for three. As you advance, you can change the ration to one to two or one to one, and even work for extended high-intensity periods with a shorter rest break.
Routine 3 – Speed Variations For Endurance And Speed
Among the best benefits of treadmills are that you can control speed. Various treadmills have pre-programmed workouts that could help advance cardiovascular health by changing the effort and offering variety.
The workout – Select a pre-programmed workout and change the resistance and speed as required to make sure you are staying within an exertion range of between five and seven.