Treadmill Exercises Easily
Outpace Exercises Done On
Exercise Bike Or Rowing Machine
A Tremendous Calorie Burner!
Excellent fat blasters, treadmill exercises.
See, in terms of calories burned, I'll burn as much as 200 calories more per hour!!.......
Want to know why?
That's because when I do these exercises, I work the large muscles i.e. legs, thighs, butts and hips. Large muscles burn more calories of fat.
According to a study in the Journal of the American Medical Association, treadmill exercises enable you to burn as much as 200 calories more per hour, compare to exercises done on other exercise equipment.
Even an average medium-intensity treadmill exercise burns 700 calories per hour, compares to 500 calories per hour on the exercise bike.
That's the beauty of exercising on a treadmill.
By the way, treadmill exercises are basically walking or jogging "in place" on a treadmill.
On a treadmill you maintain the pace of your stride easily. Plus, you get the benefits of cardio exercise without having to leave your home.
Cool! And time saving. And convenient.
Let's look at how you can get the most out from exercising on a treadmill.
The Correct Way to Start Treadmill Exercises
Start out by doing a warm up first.
Then, go into your treadmill proper - either walking or running.
Let's take walking here to illustrate the exercise.
If you're a beginner, you should start slow and walk at a comfortable pace for 10 to 15 minutes.
Then gradually increase your pace until you're breathing hard but can still carry on a conversation.
Over time, slowly increase the number of minutes on the treadmill until you're walking briskly for 30 to 45 minutes. When you get to this level, you can start consider doing mileage and monitoring your target heart rate.
Walking in your target heart rate zone helps get the most out of your treadmill exercise.
Just as you start slowly and exercise up, you must gradually decrease the same way. End your walking on treadmill with a 5-minute cool down .
Finish up with a stretch of your muscles to save them from tightness and soreness and to make sure they’re ready to go next time.
Good Technique for Treadmill Exercises
When walking on a treadmill, you've to consider the way your foot touches the ground, how your torso is positioned and how your arms swing.
As your foot comes forward and your heel strikes the ground: raise your toes and roll forward onto the outside of your foot (but keep the entire shoe sole on the ground).
As your foot passes under your body, straighten your knee and press the ground with the ball of your foot, maintaining pressure until your toes leave the ground.
Walk from your waist, your hips rotating naturally with the forward and backward movement of your legs. At the same time, keep your shoulders relaxed and facing forward.
Let your arms swing at your sides in the same forward-backward direction as your hips and legs. As you increase speed, bend your arms at a right angle and swing them faster in rhythm with your legs.
Get More Bang and Fun out of Treadmill Routine
Several ways I do this:
- Get a better workout by combining speed and incline: up my speed and incline
Let's say I want to up the speed:
I start moderately, walk for 1-3 minutes anywhere from 0.5 to 1 mph faster than my normal pace.
Then I return to a comfortable pace for 1-3 minutes. As I become more confident with my speed ability, I can then refine my technique to walk the intervals at the fastest pace I can walk without running.
I rest to allow my heart rate to recover so I'll be ready to work hard on the next intervals. I then make sure my heart beat drops at least 10-20 beats before I begin the next intervals.
What about adding some inclines?
(Note:If you're a beginner, start low)
When I start to feel like real climbing, this means I must lower the speed to get up the hill safely and without increasing my intensity too high or ruining my technique.
I recommend to try short hills.
To get a good feel of what I can handle, I usually try hills that are about 2-3 minutes long, then lower the incline back down, for 2-3 minutes to recover.
- Place my treadmill in front of a TV, or face it toward an open field with pleasant scenery
That way, when I exercise, the TV or scenery helps the time to go more quickly by.
Believe me, trodding along mile-after-mile at the same speed with nothing to look at (except may be the four walls) can get a little bit...boring
Sweating and Breathing hard, aren't you?
Treadmill exercises are tough workouts.
But consider the huge amount of calories they burn off your body.....
And wait till you see lean muscles on your body - that's the biggest reward for you!
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