Enchance your Treadmill Workout

Don’t just get on a treadmill and begin to run like a hamster. There are numerous other benefits and ways to incorporate a total body workout with simply a treadmill. David Siik, a four time Michigan State Champion in Track and Field, uses the treadmill as a method of fat-burning intervals, dynamic strengthening, balance and toning. With care and precaution, some ways to change up your treadmill workout and target different muscles than the traditional forward running are to run backward or sideways on the treadmill. This will target hamstrings and glutes or inner thighs.  If you do decide to run on the treadmill in the traditional way, ensure your form is correct to get the most natural stride. Proper form includes taking a step back from the front of the treadmill in order to allow space to open up your stride without knocking into the front of the machine. Having an open stride allows your body to not become tight and tense. However, as you increase incline your stride should shorten to protect the knees from shock. Additionally, keep the incline at a natural height. Outside of the gym, there are turns and curbs to jump over, but the incline for natural sprints should typically range from 3-6percent. Don’t forget to lean into the incline as well. This will shift the impact force from your spine to engaging your lower back muscles to absorb some of the shock.  

Below is a workout designed by David Siik for fat-burning interval training on the treadmill
(http://q.equinox.com/articles/2013/10/treadmill-video?icmp=hp-hero-fitness):

3 minutes warm-up
Segment 1: Creating Best Incline
30 seconds at your starting ‘fast’ speed (e.g. 6.0, 8.0, or 10.0) @ 1% incline
1 minute recovery @ 0% incline
Repeat sequence @ 2%, 3%, 4%, then 5% incline
2 minutes complete recovery

Segment 2: Creating Best Speed
30 seconds starting fast speed plus 0.2 (e.g. 8.2) @ 0% incline
1 minute recovery @ 0% incline
Repeat sequence @ starting fast speed plus 0.4, 0.6, 0.8, and 1.0
2 minutes complete recovery

Segment 3: Combining Speed and Incline
30 seconds new fast speed (e.g. 9.0) @ 1% incline
1 minute recovery @ 0% incline
Repeat sequence at 2%, 3%, 4%, then 5% incline
2-3 minutes cool-down

Advertisements
  • Trackback are closed
  • Comments (0)

Let us know what you think!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: