The treadmill is one of the most versatile pieces of gym equipment - it's easy to operate, safe to use and offers you greater control to adjust your workout accordingly. However, many people who keep a treadmill at home neglect it after some time because of the long held belief that it offers a limited style of exercise. This is a real shame! Treadmills are great for giving your whole body a workout, if you know how to use them creatively.
Opt for a power-packed high intensity routine
Interval training is alternating between high and low intensity exercise and is a very efficient way to burn calories and lose weight. Instead of jogging for half an hour, try this:
10 minute warm upIncrease speed for 60 secondsSlow pace for 2 minutesSprint for 30 secondsAlternate back and forth
Incline
Surprisingly, not enough people take advantage of the incline function on their treadmill. Walking uphill strengthens and tones your calf, thigh and buttock muscles without adding too much pressure on your feet and ankles. One of the biggest problems with jogging (particularly on flat ground) is the shock your ankles have to endure which may result in injuries in the long term. The incline mechanism allows you to have a challenging workout while simulating the intensity of an outdoor run. How much incline you desire for you work out is up to you, but it's best to consult a professional first. Most treadmills reach up to 10% incline, while more advanced ones can have up to 40% inclines.
Work on your upper body strength
A treadmill is not just for walking and running, you can also work on your chest and triceps by doing simulation mountain climbing. If you don't mind getting strange looks at the gym you might want to try this:
Set treadmill to 0.8km per hourCrouch down and hold the side of the treadmillThrow your forward as if you're crawling (without having your knees touch the belt of course)This will work on strengthening your upper body (particularly chest and triceps)
Push ups on a treadmill
To work your abs on a treadmill, get into a 'push-up' or plank position and place your feet on the treadmill - your hands should be flat on the ground at the end of the treadmill (not on it). Slowly, pull your legs back and forth so that your knees almost touch your lower abdomen, and then straighten back out. The treadmill should not be moving at all, it is there to assist you - you're creating movement using your legs. It's very important to keep your back straight during the work out.
J. Chester specialises in personal training courses , fitness and career building. Her passion lies in helping people improve their lives through fitness and healthy eating.
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