The treadmill is a common piece of fitness equipment in homes and gyms, and it is one of the simplest and classic pieces of home gym equipment available today, which has become an ideal choice for many people. But when you take it home, you do the same fatigue exercise every day. Long-term exercise makes you feel more and more bored and unable to persist. Especially if you only keep monotonous and slow running practice, you will only see limited progress. But in fact, we can create new training stimuli by using some of its functions and combining with sports methods, thus providing us with many training changes and benefits. If you are interested, here are some simple skills to help you maximize the effect of running exercise.
1. Try an interval training program
Interval training alternates high intensity activity with low intensity recovery time so that you can better raise your heart rate and burn calories on the running machine. Running at a consistent pace is great for longer workouts, but in shorter workouts you can increase the intensity by adding speed intervals. Then alternate between running at a moderate pace for a few minutes and running at a faster pace and you will burn more calories and build up your endurance, thus becoming a faster and stronger runner. Generally, this type of workout will take you out of your running comfort zone, but there will be enough recovery time between sprints to allow you to control your breathing again.
2. Increase the incline
Increasing the inclination of the walking exercise machine while running or walking is a good exercise for beginners. Tilting can activate your gluteus muscles and hamstring muscles more than running on a flat surface. When you add some extra inclination, your legs push your body upward harder, and vertical movement is more challenging for the heart and lungs, thus strengthening the cardiovascular system. At the same time, it is also very beneficial to get better leg lines, burn more calories and improve endurance. If you want to match the intensity of outdoor running, please set the slope to at least 1%. You can also increase the speed by 0.1 to 0.3 mph. In addition, the difficulty of this exercise can be increased by gradually increasing the speed or adding more time.
3. Build in strength training
Increasing your weight will force your body to work harder and increase the amount of calories you burn. The heavier you are the more work it will take to move your body. However, it is not recommended to use it for a long time, which may be beneficial for short-term training. Wearing a weighted vest is a safe way to add weight to your body and make your workout more difficult. The weight can be evenly distributed in the vest so it doesn't affect the exerciser's stride or throw them off balance. Hand weights can also be used, but may increase the stress on the arm joints. Keeping the weights close to the body is a good way to reduce this stress. Of course, you can also stop running and then start using resistance bands, lifting weights or performing self-weight exercises such as push-ups or squats before jumping. It is safer to incorporate strength training into your treadmill workout using this approach.
4. Mix up your training
Adding variety to your workouts on the walking exercise machine is a great way to get through plateaus and reduce boredom. At the same time, the muscles will adapt to the routine, so performing the same workout may stop producing results after a few weeks and repeating the same workout can put stress on your joints. To avoid this, you are more likely to stick to your routine if you mix up your workouts regularly. Adding some interval training and incline training to your running workouts is a good way to do this. You can also set up different types of exercise each day, for example a combination of jogging and strength training, a treadmill HIIT routine of 20 to 30 minutes and of course don't forget to warm up and cool down. Reasonable arrangement of your sports types according to your own sports ability can better help you achieve your exercise goals.
These skills can be used by exercisers of any fitness level. Now that you know how to improve running exercise, are you ready to run? I also look forward to your transformation on the running workout machine.
