Kymberly Williams-Evans, MA and Alexandra Williams, MA
Dear Fun and Fit: What is a good walking routine for a treadmill with no incline option though it has speed controls? I don’t have a particular goal, just curious. Erin, WI, USA
Alexandra: Well then, the easiest response since you’re so easygoing is to have you do intervals. This post about training for a half marathon on a treadmill or elliptical will help a bit, as it discusses the interval option and basic cardio fitness. Some helpful tips, just to put everything in one tidy, no-incline spot:
* Walk Backward: It uses different muscles than forward walking and is great for coordination and balance. Keep the pace fairly slow – around 1.5 – 3 mph.
* Speed Pyramid: After you warm up at an easy pace, do 1 minute at a very fast walk (for me, that’s 6 mph, but test what’s right for you), then 1 minute at an easy recovery pace. Then do the fast walk for 2 minutes, with a 2 minute recovery. Then 3, blah blah blah, working your way up to 5 minutes. Then stop. But you’ll be so tired that you won’t need to be encouraged to stop. You might be cursing me by then anyway.
* Be A Dancing Queen: Just dance on the darn thing. I love this lady and hope to meet her one day. She knows how to party on the treadmill.
Kymberly: If you want more resistance to substitute for the lack of incline, wear a backpack with some weight in it. The load will be distributed where your joints will be protected while offering more challenge. Resist temptation to add weights to your hands or ankles as that load gets distributed into joints and can cause injury.
A: Our colleague Norma Shechtman created a 12- week treadmill workout that you might like, although you’ll want to ignore the power hill climbs and focus more on the speed intervals and strength moves.
K: No matter what your goal, incline, lack of incline, or inclination (I had to work in some word play, naturellement!) make sure your form is good. No hanging onto the machine for dear life. Check out our post and video on the Right and Wrong Way to work out on treadmills. My right way is when watching Dancing With the Stars!
A: One interesting trivia tidbit– treadmills account for 33% of all home exercise equipment sales, so we want to caution those of you who are considering being part of the 33% to check out treadmill reviews over at RunReviews to get a treadmill that is right for you. And if you define “right” as “I want to use it once, then hang my laundry on it,” than you’d best choose one with a long handrail, I guess!
Readers: What are your favorite no-incline treadmill workouts?
love the treadmill video!!!
hmmm wonder if I should get all creative & dance on mine?
nahhh i value my life & limbs…I cant dance on solid ground much less a treadmill!
Tara Burner recently posted..You Are The One With The Words Book Review
Too late Tara as we already cast you for our upcoming elliptical routine. Start training with pointed toes!
KymberlyFunFit recently posted..I Want To Lose 100 Pounds
I have seen that dance one before! I have so wanted a weighted vest for a while just to up the intensity of my workouts. I have inclines to 30 degrees but just for other things as well. Great post!
Jody – Fit at 54 recently posted..Whey Protein Isolate Product Review – Collagen Sport by NeoCell
Jody – Idea number one hundred and twelve: Do a review of weighted vests and let us know what you discover! We’ll link to it. Strap on! http://funandfit.org/2011/10/preventing-shin-splints/
KymberlyFunFit recently posted..Treadmill Walking Workout
I was looking for a share button to tweet at end of the post but did not see one… I have another blog I read that has one but for some reason on my end I don’t see it… is this the case here too?
Jody – Fit at 54 recently posted..Whey Protein Isolate Product Review – Collagen Sport by NeoCell
Hey Jody, yes, I’m sad to say, but I think it’s YOU! That is, we have a share button at the bottom of the post. Thanks for trying, though!
AlexandraFunFit recently posted..I Want To Lose 100 Pounds
I once had a trainer that made me run on the treadmill backwards…I was getting pretty good at it so decided to try it when I was sans trainer. Landed on my butt and crashed against the wall. Luckily lots of people were in “the zone” so I didn’t get too many looks. So hard, but sooooo good to trick your body!
Talia @ Bite Size Wellness recently posted..Gym meets Nightclub: Introducing Party Workouts
Ahh ha ha haaaaa ahh pants peeing. Where is the video footage??!! Ahh haa …. Oh, I mean I am so sorry to hear that and hope you are ok. Snicker snicker
KymberlyFunFit recently posted..Reverse Ab Curls – Wrong and Right Way
Good tips! I’ve never tried a treadmill workout without incline before and appreciate these new ideas. My favorite is the dancing queen but i don’t think my gym would let me add a mirrored ball or disco lights to compliment the experience.
Shira recently posted..Can romantic bliss blast your waistline?
When Dancing With the Stars calls to have my sis and me be the first celeb twins on the show, then get the disco ball and lights FOR SURE! You can be on the treadmill as you watch us compete. Cal the show now, ok?
Thanks for the response ladies. My treadmill was free so of course I took it.
You are welcome, Erin. And our advice is free so we hope you take that as well. Snip snap and hop on it (the treadmill, we mean).
Fun and Fit recently posted..Exercise Kindness
Great options for the non-inclined (treadmills, not people!).
Jody can’t Tweet me either; let’s just send her our links and she can RT them!
Tamara recently posted..Feeling better bootcamp workout: work, rest, repeat
Ha ha We also have options for non-inclined people.
Love the video! Looks like they had a good time, and probably got one hell of a work out training for it.
Calla Gold recently posted..Amazing Antique Diamond Ring Restoration,Carole’s Story
They are fairly easy to use and they are effective fitness tool that can increase your cardiovascular strength, your endurance and your overall fitness..
Pamela recently posted..Avoriaz Skiing Information
How about I train on the treadmill so you can fly me to one of your reviewed ski resorts? No problem. I am ready! Let’s hit the slopes since we have no incline!
KymberlyFunFit recently posted..Easter Workout
That was good for working out. It is very nice to follow and good for muscle strengthen. Thanks a lot for sharing this !
Marnie Byod recently posted..Mitchelton Real Estate Agents
Great video! It seems to be a very effective training method, it would be really with weighted vests, I think. (or I am just too weak for it.)
Anna recently posted..cosmetic dental surgery
Its a great kind of exercise it help to remove some excess fats..Thanks for sharing with us..
tinafreysd recently posted..Get Rid of Your Adult Acne Pimples
I want you to wear that sweater vest.
The problem is that we’d be extremely upset if someone confused us with Rick Santorum. I do own a green cashmere vest, and love to wear it so I can pet it nicely!
Thanks your showing different ways of workout on treadmill even though the treadmill is not having incline on it. The dancing queen is really natural. It is a combination of exercise and fun.
It’s actually better to walk on an actual trail. That way, you also get to feel random inclines. More importantly, you get to enjoy the view.