When it’s too rainy or cold to run outdoors, a treadmill is a runner’s best friend. With this handy piece of equipment, you can get a good workout without braving the elements. Running outdoors is more challenging than working out on the treadmill because you have wind resistance and uneven terrain forcing you to work harder. But it’s still possible to get a kick-butt workout on a treadmill. Here are some tips for maximizing your treadmill workout.
Ditch the Book
Have you ever seen someone at the gym reading while they jog on the treadmill? Not only are they putting themselves at risk for injury, but they’re also not maximizing the calorie burn. It’s difficult to get the full benefits of a treadmill workout when you have one eye on a book or magazine. Focus on running, and save the book for after you cool down.
Don’t Hold Onto the Rails
Some people fool themselves into thinking they’re getting a good workout when they turn the treadmill up to 7.0 and run while hanging onto the rails. They look at the calorie readout with great satisfaction. Don’t be fooled by the numbers. When you hold onto the rails you’re supporting your upper body against gravity, which means you’re burning fewer calories and getting an inferior workout. Let go of the rails, and concentrate on good hands-free running form even if you have to lower the speed and the incline. Don’t fool yourself into thinking you’re doing more than you are.
Add Some Upper Body Action
Once you let go of the rails, add some upper body action to your treadmill workout. Hold your arms at a 90-degree angle close to your body, and pump them in a smooth, fluid motion as you move your legs. Not only will you burn more calories, but the arm movements also help to drive your legs. Aim for smooth coordinated movements of both arms and legs.
Add Intervals
Interval training burns more calories and activates hormones that will keep you burning fat even after your treadmill workout is over. Start with a five-minute warm-up. Jog at a comfortable pace for two minutes. Then turn the treadmill speed up until you’re sucking wind for one minute. Repeat this pattern for twenty minutes or more. With interval training, you can reduce the time of your treadmill workout and still get great calorie-burning benefits. You’ll benefit from the afterburn for hours afterward.
Increase the Incline
To approximate flat terrain outdoors, you have to set the incline to 1.0 % to compensate for the lack of air resistance. But don’t stop there. Challenge yourself even more by varying the incline during your workout, but don’t use a steeper incline as an excuse to hold onto the rails. Only raise the level as high as you can handle without grabbing the handles or the sides of the machine.
Add Strength Training to Your Treadmill Workout
Burn more calories by circuit training using the treadmill. After a three minute warm-up, run on the treadmill for three minutes. Jump off of the treadmill, and do an upper body exercise targeting your triceps, biceps, chest or shoulders using hand weights. Jump back on the treadmill for another three-minute interval before moving on to the next upper body resistance exercise. Alternate back and forth for 30 minutes. This burns significantly more calories and is a real time saver when you have limited time to work out.
Burn Those Treadmill Calories
Use these techniques to burn more calories and take your treadmill workout to the next level. It’s more challenging but also more rewarding.
