Treadmill Workouts: You'll Never Run Out
The worst thing you can say about a treadmill is that it isn't very flashy, not like those weight-lifting machines that look like an octopus knitting a sweater. You get on it and you run. That's it. Or is it? Variety is more than the spice of life. It's the success of workouts. Your body learns your habits and adapts to make life easy for you. That's a great system, except you'll notice that your workout results start to hit a plateau. That's because your body is figuring out what you do, and getting good at it. In the Beginning Go the Distance |  |
Spend It All
An anaerobic workout pushes closer to your maximum heart rate. At 80%, sentences don't come as easily. You'll start burning fat quicker. Don't do this for more than 50 minutes, and alternate days with other workouts in between.
Sprints
After a warm-up, hit it as hard as you can for 30 seconds, then back off for two minutes, then back on, back off. This workout hits the "fast-twitch" muscles that respond to quick power moves. That's good, because they burn more energy, using more fat. You'll build strength on top of your endurance.
Climb Every Mountain
Set your incline as high as it will go. You'll notice a huge difference. Try to keep your step rate about the same, but gear down by shortening your stride to accommodate the extra load. Quadriceps will burn, and your lower back will be called into action, sculpting your entire body and improving your posture. With this exercise, be especially careful not to lean forward, mind your posture and don't touch those hand grips.
Get Intense
Same as above, but push your speed to the point that you can't sustain it for more than 30 seconds to a minute. If your joints give out before your lungs do, back off. Build yourself a better base with easier workouts for 30 days. Drink lots of water through the day - water lubricates joints and rinses out wear and tear. Then try it again. High intensity workouts burn the most fuel in the shortest time. Spread them out, though - once a week is plenty - or you'll be in the same rut you were in the first place. The whole idea is to keep your body guessing, and thus improving.
Weight a Minute
Once you're comfortable on your Image treadmill, try adding small hand weights to your routine. Variations are as broad as your imagination. You'll be amazed at how quickly you wear out, though, because your body is completely unaccustomed to this combination. Like everything else, though, it'll learn.
One popular variation is to swing your hands naturally, dumbbell included, from hip up to chest, like an exaggerated walk. As your fist reaches your chest, twist the dumbbell inward, rotating it as far as you can toward your armpit. Notice how your biceps pop up. This rotation is also great for your forearms.
Basic Training
Those handrails are to help you get on and off. Don't touch them while you're working out. You'll cheat yourself of benefits, spoil your posture, and look like a novice. You can carry as much as 30% of the load in your arms without even noticing it, and that's a 30% reduction in results. Remember, hands off. Always.
While you add variety elsewhere, some things should never change. With any of these workouts, always start with at least five minutes of warmup. Some trainers say to stretch first; many now say it's much better to stretch after your muscles have been heated up and "awakened." After your workout, again take at least five minutes to spin down and reset your body, allowing it to pump out the by-products of a hard workout, which helps avoid sore muscles later. It's also the most pleasant few minutes of your exercise routine, when your mind is cleansed of stress, giddy with oxygen, and happy with your decision to take care of yourself. An after-workout stretch is always great for you, and it will be the best ten minutes of meditation you'll get all day.