Warm-up Exercises

• When people go to the gym, the first thing they want to do before starting a lifting routine or aerobics routine is to warm up. By warming up, you will greatly decrease the chances of pulling or tearing any muscles during your exercises. It will also get your heart rate up, which will prepare you for a better workout. To start your treadmill exercise, start by walking quickly and steadily increase the speed until you are in a fast jog or slow sprint. This should be done over a time period of about 10 minutes increasing the speed every minute or so. Once you have completed this exercise, it would be best to stretch for five to ten minutes before you begin a lifting or aerobics routine. You can push yourself during your stretching because your muscles are now warmed up and much less likely to pull or tear.
  
  

Full Exercises

• A good target point is to do close to 20 minutes of cardiovascular exercise per day. However, it does not count if you do 10 minutes at the beginning of your workout and 10 minutes at the end. Doing 20 minutes or more all at once will be best for your heart and lungs. One exercise that can be done on a treadmill for 20 minutes is to just start off for the first couple of minutes with a light jog and then increase to a quicker jog or run. You can stay at a steady pace for 15 to 20 minutes and then begin to slow your pace until you are in a fast walk. For the people who are more advanced and can last longer, attempt to stay at a steady pace for closer to 30 or 40 minutes to receive a better workout. It is important, however, not to get off the treadmill too quickly. You need to give your muscles a chance to relax or you may tighten up.
  
  Another good exercise that will be good for burning calories and increasing your heart rate is to do an interval workout. Again, start off by walking and increasing to a light jog. After doing this for a few minutes (two to three) pick up your pace to a light sprint for one minute. Slow back down to a light jog for another minute and then increase to a light sprint for another minute. Do this back and forth for 10 to 15 minutes depending on your fitness level. If you are able to increase to an all out sprint for the one minute than you can do that as well. Once you have done this for your desired time, cool down by lightly jogging and then eventually walking until you are cool enough to end your workout.