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Fitness for All: New Treadmill Workouts

Looking for some new treadmill workouts to keep your routine fresh and easy?  Here are some popular ones,

Treadmill Workouts

Warm Up and Cool Down- Prior to and following any treadmill workout you should always include a warmup and a cool down session.

A typical warm up session should last for about 5 minutes.  Walk slowly (1.5 to 2 mph) for one minute, increase your incline to stretch out your legs for one minute, then reduce to your speed to 1.8 for two minutes and wrap up your warm up by speeding up to 3 mph for one minute.

At the end of your walk as a cool down session, you should reduce your walk speed to 2.5 or 3.5 and walk for three minutes.  Then slow your speed down to 1.5 or 2.5 mph and walk for two more minutes.

Speed Pyramid- Following your warmup session, walk for 30 seconds at 3.5 mph; increase to 4.5 mph for 30 seconds. Walk for 45 seconds at 3.5 mph; increase to 4.5 mph for 45 seconds.  Walk for one minute at 3.5 mph; increase to 4.5 mph and walk for one minute.  Continue in this fashion adding 15 seconds to each circuit until you reach 5 minutes walking at both 3.5 and 4.5 mph.  Then perform your cool down session.

Incline Pyramid- Following your warmup session, start at an incline of 4 and walk for one minute.  Elevate to 5 and walk for another minute.  Continue to increase the incline every minute up to an incline of 8, and then decrease the incline every minute, back down to 4.  Try to maintain a speed of 3 or 4 mph throughout the workout.  Finish up with your cool down session.

Easy 30-Minute- Following your warmup session, run at what you would consider your normal pace for 10 minutes.  Then walk for a minute to catch your breath. Increase the original running speed by 0.2 and run for another 10 minutes.  Walk for two minutes to catch your breath.  Crank it up by another 0.2 and run for five minutes.  Slow it down and walk for two minutes.  Finish strong with a good cool down session.

Exercise 101: Spruce Up Your Spring Workout

Now that the seasons are changing, it is the perfect time to change up some of those old worn out items and routines that you have been stuck with for so long in your exercise routine. This is a handy list of “what to ditch” to make the exercise switch:

Spring workout tips

Ditch the old running shoes.  Instead opt for a new pair and keep track of how much “mileage” you get out of them.  Typically, if you run/walk 10 miles per week then shoes can last for 12 months (15 miles : 8 months, 20 miles : 6 months, 30 miles : 4 months).

Throw out the old cotton workout t-shirt.  Instead invest in some shirts that are made of wicking fabrics.  Wicking fabrics (like synthetics) do a better job of keeping you drier and cooler when you are exercising.

Toss the lightweight dumbbells.  Instead try heavier dumbbells that are more challenging in your workout.

Spring Cleaning Workout

Sure, you would be hard-pressed to find a woman or a man who says that they enjoy the thoughts of spring cleaning.  But, if you just take into consideration how many calories are burned while you are doing your spring cleaning, then you may be a little more excited when spring rolls around this year.

Spring Cleaning Workout

The actual number of calories burned will depend on your weight, gender and age, but their calculators that you can find online (FitDay or NutriStrategy) that will help you to calculate your actual calories burned.

So, dust off your mops, break out the cleaner and begin to sweat off the weight!

Editor's Note: The calories burned estimates listed here are based on one hour of cleaning for a 155-pound woman.

Gardening: 226 calories 

Window washing: 226 calories 

Scrubbing floors (on hands and knees): 291 calories 

Laundry, ironing: 84 calories 

Sewing repairs: 36 calories 

Dusting: 97 calories 

Scrubbing toilets, tub: 246 calories 

Vacuuming: 317 calories 

Cleaning gutters: 258 calories 

Moving furniture, household items: 387 calories 

Painting, papering, plastering: 317 calories

Sweeping: 194 calories

Mopping: 153 calories 

Mowing the lawn: 148 calories 

Washing dishes: 77 calories

Fast and Easy Fat Busters

Sure there are lots of people out there that want to lose weight and everyone knows that diet and exercise are the key components to achieve this goal.  But while the dieting can be done at any hour of the day, many people find that it is the exercise part that they have a hard time finding time to accomplish.

Fat Busting Exercises

But what if you could burn fat, burn calories, and lose weight with easy, fast exercises?  Sounds like a no-brainer, right?

The next time you are short on time and need to get a quick exercise or two in, consult this list of easy fat burners to kick start your regimen and get you on your way to achieving your goal as soon as possible.

Some fast and easy fat busters to try include:

Jump rope as fast as you can : burns 68 calories. 

Do walking lunges down a hallway : burns 45 calories. 

Run around the block : burns 62 calories. 

Vacuum the biggest room of your house : burns 20 calories. 

Walk up and down the stairs : burns 36 calories. 

Bounce on a stability ball during the commercials of your favorite show : burns 58 calories. 

Do as many push-ups as you can : 45 calories.