Family Fitness Ideas
Need a little inspiration?
Sign up here to receive
the fitness information
you need when it comes
to family fun, nutrition and
sports and fitness!

Family Sports & Fitness

From Treadmill to Sprintmill

Increase the intensity of your workout and burn more calories by adding sprints to your treadmill routine.

Sprinting is usually done on flat roads but can be equally as effective when added to your treadmill workout 3-5 times a week. Challenge your muscles to launch into brief periods of high speed and see a dramatic loss in body fat as calories burn away.

Gently stretch the muscles of your lower body including glutes, quadriceps, hamstrings and calves
Hold each stretch for 15 - 30 seconds without bouncing
Repeat each stretch up to four times

Walk for 5 - 10 minutes at a moderate pace to warm up your body
Warming up raises the temperature of your working muscles, including your heart
If you shorten your warm-up, you increase the risk of injury

Increase your treadmill speed until you are sprinting
Sprint from 15 seconds to one full minute
•  Gradually increase the duration of your sprints

Aim for a maximum heart rate of 85% - 90% during the sprint
•  Maximum heart rate (MHR) = 220 minus age, multiplied by .9
•  Example: 220 – 30 years = 190 x .9 = 171 MHR
•  If you are fully fit, it’s fine to keep your heart rate in this high intensity zone
   for about 90 seconds

Slow to an easy jog or walk after your sprint interval
Your active recovery should be 3 – 4 times longer than your sprint
•  Example: Sprint for 15 seconds, walk/jog for 45 to 60 seconds
•  MHR should be down to 80% after recovery
•  Ex: 220 – 30 yrs = 190 x .8 = 152 MHR

Repeat the pattern
Repeat the same sprint duration as the first time
Slow back down to your recovery pace
Repeat this recovery/sprint for up to 20 minutes
•  Start with as little as 10 minutes of sprint/recovery intervals if you are new
   to high-intensity training
•  Increase your workouts up to 30 minutes over time

Cool down by walking at a slow to moderate pace for five to 10 minutes
Bring your heart rate down close to normal
•  Average heart rate ranges from 60 -100 depending on age, weight, and many other factors

Stretch again focusing on glutes, quadriceps, hamstrings and calves
Hold each stretch for 15 to 30 seconds without bouncing
Repeat each stretch up to four times

Safety Tips
Always check with your health care provider before starting an exercise program
•  Your health care provider can help you find a program and target heart rate zone that
   matches your needs, goals and physical condition
•  Some medications and medical conditions may affect your heart rate
•  Stop if you feel lightheaded, nauseous or pain

Use the clip on the treadmill that’s attached to the emergency stop in case you fall
Use good equipment including new supportive running shoes
•  Do not sprint in old shoes

Get family fun
from the
FitFamily archives!
Missed any of our
posted family
fun ideas,
to view them.


Privacy Notice and Consent