We all know about the health benefits of working out, but let’s face it: going to the gym can be a drag. Sweaty flailing on exercise machines is never up there on my list of stuff I want to do, so I want to make sure I get the most out of every workout. These ten essential tips will help you make sure you maximize the efficiency of your time on the treadmill:
Use Interval Training
Instead of running at the same pace for the entire time, change up your routine with interval training. Run at a moderate pace intercut with short bursts of sprinting to boost. You’ll engage new muscles and boost your energy.
Change the Incline
Running on an incline engages muscles in your lower body, helping you get a stronger workout in the same amount of time. Don’t run on an incline for the entire workout, though. Use interval training here too so that you grow stronger over time. Pick a level that’s doable for you while still a challenge—you’ll be able to work your way up from there!
Find a Good Motivator
For people like me, who prefer going hiking to the gym, getting motivated to hop on a treadmill is tough. Find something to keep your energy high while you’re at the gym, like a great pump-up playlist. Teaming up with a friend as a running buddy or going to classes together can make the trip to the gym easier as well.
Perfect Your Posture
Holding onto the handles or leaning back makes exercising easier, but that means it makes it less effective. Stand up straight, as though there isn’t a support in front of you, and look up to maintain your balance.
Don’t Push Too Hard
It’s tempting to start off at a high level or raise the incline to feel the burn, but don’t push yourself too hard. Gradually work up to the highest levels. Time matters more than intensity for beginners.
Get everything you can out of every workout to make it worth your while!
Warm Up and Cool Down
The warm up and cool down portions of the exercise may seem unnecessary. By the end of a long workout, most of us just want to hop off the machine and hit the shower, but those traditions are there for a reason. Jumping right into an intense workout without first warming up and stretching your muscles can be dangerous. As anyone who’s felt lightheaded after getting off an exercise machine knows, cooling off is just as necessary.
Mix It Up
Avoid the machine’s pre-programmed workouts. Instead, go in with a plan. Find a routine that complements your goals, whether you want to burn fat, build muscle, or focus on a specific area. That way, you’ll be able to focus your energy. Try to stay away from distracting entertainment like TV, since they can detract from your workout. Instead, go for things that complement the exercise. If you need some extra motivation, try a running app like Zombie Run, which mixes apocalyptic adventure into the workout to spice things up.
Enforce Consistency
The only way to improve is to practice regularly. Make sure you build a plan and stick to it. That way, you’ll be sure to strengthen your treadmill abilities and get the most out of your exercise plan.
Track Your Progress
To make sure you’re following your plan and meeting all your goals, track your progress. Don’t just note when you go to the gym and for how long. Keep track of your intervals, inclines, and energy level. This way, you’ll stick to your goals.
Don’t Get Competitive
Instead of glancing sideways at the girl running faster than you, focus on your own progress. Shutting down a competitive nature can be difficult, especially in sports, but the only way to improve is to focus on your goals.
Getting to the gym can be hard, and there’s always an excuse to stay home. With these tips, you’ll get the most out of your workout every time.
What’s your best workout tip? What motivates you?
Great article to start my day and keep me moving!!! I make sure that my workout is fun, I mix it up by trying activities like hip-hop dancing, Pilates, yoga and kickboxing. My formula is: workout this week, Pilates (or other activities) next week 🙂 This keeps me motivated and always excited!!!
I’m glad Google sent me to this article. I used to feel very motivated to work out and exercise for a “sexier body.” But I lost perseverance. Now, I feel like I’m forever stuck hiding behind a cardigan 🙁
Yeah, going to the gym can be a drag… That’s why I make sure to set my goals. I mean I started my workout program by setting short-term goal of brisk walking or running for 30 minutes every Mondays and Wednesdays. I at least progress to going to the gym every Saturday.
Good for you, Melissa. I want to feel healthy all year long, however, during fall and winter months, I lag motivation 🙁
Yes, I ensure to track my progress! I don’t do the same workouts over and over again. I usually change my exercise routines to avoid boredom and to prevent my body from reaching a plateau…
Same here… I try to avoid boredom. I usually register for races. Works for me!
Yeah, tracking progress is extremely important. I create workout logs and take pictures to track my progress. As I see how I’ve increased my strength and better my body helps me stay motivated.
Informative article! I agree with all of your tips, especially tip nos. 4 & 5. When I workout, I make sure to maintain steady, consistent breathing all throughout, this helps me maintain my posture. Proper posture and form decreases chances of injury. I slowly increase my weights and I make sure that increase never comes at the expense of good form 🙂
Well, I just agree that going into the gym can be a drag. But when I enter the gym, I make sure to “tune out, tune in.” This means that I make sure to get into my “zone.” I ensure to tune out all other distractions and tune in to what I’m doing, keep my focus and motivated to work my hardest.
Great tips especially the one that says don’t push too hard.
Right! I think not letting turn into a month of unfulfilled resolutions for a few missed workouts is super important. I mean life is full of obstacles, we’ll definitely have unexpected appointments, illness, and setbacks.
Whenever I can, I go to the gym. But I make sure to start my day with a 20-minute brisk walk around the neighborhood. Wonderful tips!
… And yeah, I don’t get competitive, I don’t really mind whoever is beside me 😉
Yeah, why bother tracking the progress of whoever is beside you. You have your own reasons and progress so just mind your own business. It’s not a competition anyway…
I think that having the proper footwear is essential for any workout is essential too! 🙂
Since I started working out, I treat myself with some new workout clothes or equipment. It seems cool to have new clothes; it strengthens the idea that “I am the kind of man who loves to work out.”
And yes, footwear is particularly important!
Workout is very important! And it is essential that the necessary portions of it are done. Warming up and cooling down should not be set aside! Warming up reduces muscle soreness and lessens risk of injury, while cooling down allows gradual recover of heart rate and blood pressure.
Great tips! As for me, tip #3 is the first on my list. I always have a running or gym buddy!
I also agree with tip#3. I think exercise companions or gym buddy add a social element to my routine. I have a workout partner and I definitely don’t skip a workout because someone is waiting for me 🙂