the treadmill exercise routine
The pandemic has forced many people who enjoy exercise and training to return to the treadmill. A very useful device to be able to do the physical activity inside the house, and with which we can enjoy different routines and intensity levels to burn calories and tone our body. In this post we will explore some of the main ways to make the most of training with a treadmill in your own home.
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Warm-up, essential to avoid injuries
The warm-up prior to any exercise, but especially before a routine on the treadmill, is essential for our body to progressively prepare for activity. This prevents injuries to joints, muscles and tendons. A good way to warm up is to jog smoothly for 7 to 10 minutes in settings 1 and 2 of the tape.
Series on tape
You can make the most of the treadmill by performing a progressive running routine for 5 minutes. You can tip over the type of route and distance you were going to take if you had gone outdoors (400, 500, 1000 meters) and maintain the same pace and intensity while practicing on the treadmill itself for 5 minutes.
Changes of pace
You can give more variety to your running exercise on the treadmill with varied pace changes. This can be modified in a progressive and controlled way, seeking at the same time to maintain a control in our heart rate so that there are no shocks. It is common for one, being in a controlled environment, to neglect times and intensity. It is important to be attentive and achieve stability but without excesses.
Trail running –accumulation of slopes
A particularly useful training when we are anticipating a race in the mountains, with different degrees of unevenness. By performing this type of routines, we strengthen the muscles of the legs to be able to withstand with a better performance the race on the rise. On the treadmill, these types of routines are configured by the degrees of inclination that each machine allows.
Professional treadmills usually have different levels of configuration to simulate races on the rise or down with different degrees of inclination.
Treadmill training to lose weight
A good routine for training on the treadmill and losing weight, includes different rhythms and variations of walking and running.
- 5 minutes of light walk with slope of 3 to 5%.
- 5 minutes of gentle jogging with slope from 0 to 15%.
- 5 minutes of smooth running with slope of 0.5%.
- 5 minutes of progressive jogging.
These types of routines help, and you can see their effects improved if we repeat it in two blocks completing a 40-minute training cycle.