There are countless options for a person to get in shape and a treadmill is one of those. People of any fitness level can use this workout equipment and see the results. Some people use the treadmill to burn fat and stay fit while others to increase their running speed.
Well, the purpose of your treadmill workout does not matter because it eventually helps in keeping you fit and active. Now, one thing that I have noticed about people using the treadmill for a long time is that they get stuck at the same pace in every treadmill session.
If you too have the same issue and find it difficult to take your treadmill workout to another level, then this article is for you.
Here, I will be sharing a few tips with you, following which, you will be able to improve your treadmill workout.
But before I tell you about the incredibly amazing ways to improve your treadmill workout, here is a hot tip for you: If you do not have a gym membership or are looking forward to starting going to the gym only to use the treadmill, then you may consider saving your money otherwise spent in buying a gym membership. You can do this by choosing to rent treadmill in Gurgaon, Delhi, Noida, or any other metro city of India.
Yes!! Not only will renting help you save a lot of money but the hassle-free return and easy transportation facilities make the whole experience smooth for you.
The treadmills offer benefits that may be much more motivating and even training conducive to the jogging trails. Take note of these tips and learn how to train optimizing treadmills, simulate racing, monitor your constants, and avoid the harmful elements of running.
#Combine Movements
Take advantage of the advantages offered by treadmills. Running on a tape offers you to visualize heart rate statistics or the pace at your fingertips, so you can get maximum control over the effort and speed of workouts. >
You can try an "everything goes" training: increase the inclination in the first interval, then activate the quadriceps, calves, and hamstrings with a descent. Finish a race at a good pace. The advice is that you do not think too much and take advantage of those options that lie ahead.
Use the constant impulse of the treadmill as motivation to run a low-level hill program or interval training, and modify them as much as possible to stay motivated.
#Create a Flow of Difficulty for the Job
Not going for everyone is sometimes good advice. Despite the results that can be achieved by training to the extremes, you can actually get a better workout, tuning in to what is happening in your body on the day itself.
For example, after a hard day on the running tracks, doing a running workout in a mountainous program will further cause fatigue. Instead, breaking through high-intensity workouts will prevent diminishing returns from happening.
#Make a Good Warm-up
Counteracts having spent a day at work in the office, starting the training by heating at a slow speed to open the hips. It integrates an exercise of slow lateral movement in a 3% -5% inclination to strengthen the adductors during heating or cooling.
Another exercise can consist of about 30-60 seconds of running forward combined with about 30-60 seconds of walking backward at 2km / h, although the slower, the better. For these exercises, the feet must be lifted to activate the muscles deliberately.
After these movements, you can include an exercise of walking sideways for 30-45 seconds and then changing, repeating it about 4-5 times.
#Don’t Make Small Stops
The fatigue may be tempted to stop, catch you, or lean on the railings. Given this, it is better to stop completely than take a break in the machine and then continue or drink. For safety reasons, it is always better to get off the machine in cases where you feel exhaustion or fatigue.
#Work while you Train
You can take advantage of the time you are running on the treadmill to perform some simple tasks. To make the treadmill a part of your office, you can use moderate or gentle training to make calls, answer messages, or other small tasks that can be combined with training and smooth speed.
#Imitate the Way you Run in Races
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Image source: sprintcoach.com
Try to reproduce the real track terrain, race time, or rhythms through the performance of treadmills. For example, take advantage of the automatic lifting options of the treadmill in case you want to reproduce the conditions of a mountain race, or simulate a racecourse by adding small hills to training, so that it will seem much more real, motivating and much more effective if you are preparing for some type of competition.
#Run more Slopes
Treadmills offer the possibility of exercising by climbing without having to lower them. This is beneficial since a descent is being made, some pain is usually suffered and even injuries caused by the impact on the calf and knee. With treadmills, it is easier and safer to do effective training through much more favorable repetitions for joints going up and recovering on a flat surface.
#Ignore the Programmed "Burn Fat" Setting
Predefined fat burning programs are not really the best option to achieve that purpose. The lower intensity proposed by these programs only means that a higher percentage of caloric expenditure is from fat. However, you will always burn more fat by running faster than if it gets slower.
For example, if you run at about 9 km / h and 60% of your energy comes from fat calories, it is possible to burn 100 calories for every 2 Kilometers. But if you reach 16 km / h and 40% of its energy comes from fat, you can burn up to 300 calories for every 2 kilometers. Basically, it is about increasing speed, and fat burning will double.
#Avoid using Weights
If weights are added to running training, it can affect the muscle and cause some of the balance to be lost. Weights can change the biomechanics of the body and the point of impact, which leads to injury. You can always add weights for other strength workouts.
In most studies, it is confirmed that running on a tapestry favors a greater stride frequency and that, when there is no displacement, the thorax remains more erect. A decrease in ankle flexion is also frequently referred to, but in these and other joint differences, there is great variability between subjects, something confirmed by some studies that found a decrease in stride length in only half of the users.
The results suggest that there are people whose motor pattern hardly experiences variations, and they feel comfortable running on the belt, and others whose biomechanics suffer major alterations, which prevents them from running with "good feelings" and can even cause them to overload.
Thus, some research shows discomfort of the muscles of the anterior tibial compartment, suffering from what fans of running in the United States call "shin splints" or inflammation of the tibial periosteum, something that is explained by the need to have to raise the tip of the foot when carrying it forward so as not to collide with the tape.
Or how, when running on a treadmill, the heel impact decreases when the stride is shortened, but at the cost of an increase in plantar pressures, which favors the overload of the half foot, especially the plantar fascia.
Try that your sessions are varied, being able to play with the variables of duration, intensity, and slope, trying to make profitable the time you spend on the tape. To do this, I advise you to prioritize quality over race time, for which HIIT sessions are ideal.
Enter high intensity running intervals with very soft jogging or resting between them, being able to serve as a reference to make 10 x 30 seconds strong + 30 s soft. Make running sessions in progression, for example, 25 minutes by increasing the running pace by 5 seconds per kilometer; or of slopes, doing 8 x 60 seconds with an increase in the inclination of the tapestry / 90 seconds of rest.
Likewise, the possibility of combining intervals at different speeds, varying the slope of the slope and increasing the duration of the series or intervals, facilitates in a simple way the progression in the improvement of cardiovascular resistance on the tape, having to have in consideration that the rhythms will always be higher at the same pulsations as when running outdoors.
