Treadmills are popular not only in gyms but even at home. The majority of people trying to lose weight tend to gravitate towards a treadmill if they want to run even in the comfort of their home. Unfortunately, a lot of people also tend to give up using the treadmill after a few weeks simply because they don’t get the results that they expect or they get injured during their workouts.
We’ve come up with pointers that will allow you to maximize your time on a treadmill. Whether your goal is to lose weight or to improve your cardio, here are some things you can integrate with your treadmill routine.
Setting a goal every time you go up on a treadmill
The first thing that you need to do is to have a goal in mind. This makes it possible for you to not waste any minute you spend on your workout.
It’s common for a lot of people to hop on a treadmill without a clear goal in mind.
Do you want to develop speed? If so, then might as well do intermittent sprints and walks on the treadmill. Is your goal to develop endurance? Then it’s a good idea to maintain a certain speed for X amount of time. Or perhaps, you are prepping to go outdoors? Then mimic the uphill climbs by increasing the incline level in your treadmill.
You can also mix things up. It means that you can go and try to beat your time to reach X distance on Monday and go for sprints the following day.
Slow Down the Pace and Incorporate Lunges
A lot of times, you don’t need to run full speed all the time. You can work your thighs as well even if the conveyor belt is running slow. You can mix both walking and lunges. Some would even integrate weights to also work on their grip or even their core. Plus, lunges are a good way to work on both sides of your lower extremities.
Low and regular side shuffles
A lot of people think that treadmills are only useful when you running or walking forward. That is not the case. You can do different types of side shuffles on a treadmill too. For the regular side shuffle, you will just stand looking at the side and perform quick side shuffles. Be sure to set the speed only up to 5.5mph. Also, when switching sides, always remember to look in front and run first before turning to the other side.
This is a good workout for your inner and outer thighs and even on your calves. Now, if you want to work on your glutes, then do low side shuffles. If you are doing low side shuffles, expect this exercise to be a bit tougher than your usual side shuffle. It requires your thighs and glutes to be engaged the entire time. And because of this, you might want to lower the speed only up to 1 mph. And just like doing the usual side shuffle, you need to walk forward before switching to the other side.
Combining Weights and Sprints
Are you looking to develop explosive power on your legs? Then don’t just turn to your treadmill. Aside from doing sprints, you can also incorporate squats during your workouts. A study discovered that a combination of squats and sprints can improve strength and sprint performance.
Adding Weights
Does running on a treadmill feel easy these days? You might as well add weights. The heavier the load, the more work your legs have to do. It also means your body will burn more calories as it requires more energy to do work.
Nowadays, there are lots of weighted vests that you can readily buy. However, don’t think that it’s just for doing pull-ups. You can also wear a weighted vest when running or when walking. In one study, it has been discovered that wearing a weighted vest can help burn more calories.
Walking Plank
Let’s say that you are already confident with your core and triceps and your typical plank is no longer that fun. A good way to tweak your core workout is by doing a walking plank on the treadmill. Set the treadmill speed to just 1mph. From here, establish a plank position with your feet on the floor and your hands on the conveyor belt. You will then walk using your hands. It is an extra challenging workout that will get your arms and core fired up.
Avoid touching the railing
It’s common to see a lot of people hold the side rails of the treadmill whenever they get tired. If your goal is to burn more weight, then you might want to swing your arms and not let the machine support your weight. Be conscious of where you place your hands.
Stretch often
A lot of people forget to stretch after a workout. This can cause injuries and stop you from running on the treadmill.
You can also stretch in the middle of the workout. Getting off the treadmill every 10 to 15 minutes to stretch your hamstrings, calves, and thighs is a good idea especially if you are prone to having muscle issues.
Also, you want to properly cool down after you run. Stretch the legs and hips for an entire 10 to 15 minutes after you get off the treadmill.
Final Thoughts
There are lots of things that you can do to maximize your time using the treadmill. Be sure to switch things up according to your goals and what you want to achieve. Also, be sure to always stay safe whenever you are doing these exercises.