Let’s be real, nobody is excited at the idea of spending half an hour on the treadmill. And if someone tells you they are, they’re lying. The issue, however, doesn’t always have to do with the treadmill itself, but how you’re using it. You could adapt the treadmill to your training style and you don’t have to kill yourself to get results either. Let’s take a look at a few treadmill training tips that will help you get the most out of your sessions.
Put the Treadmill Somewhere Nice
The first thing you have to make sure of is to put the treadmill in the right spot. Some people may think that having a room specifically for it might be a better idea, but it’s not for everybody. One great place to install a treadmill in the living room and for a number of reasons.
For one, the treadmill will always be staring at you while you’re lounging, which will push you to use it more often. Also, you can use it while still being socially active with the rest of the people in the house or while watching something interesting. You can also watch shows that require a lot of your attention so it can take your mind away from training.
You have to make sure that you pick the right unit, however. You want a treadmill that is great for home use. You want the unit to be quiet, discreet, and one that can be tucked away easily if needed.
Unleash the Power of HIIT
If you haven’t heard of HIIT yet, it stands for high-intensity interval training and is one of the most revolutionary principles in the world of training of the last few years. HIIT uses small bouts of intense activities followed by rest periods instead of long sessions of sustained activity. What this does is elevate your metabolism and allows you to burn calories after the session is over. It also reduces the amount of time you have to train and the strain on your body.
You can start with a 10-minute warm-up that includes a brisk walk at first and then work yourself into a jog. You can then run at around 10mph for about 1 minute and walk at around 4mph for 2 minutes. Repeat this for 7 cycles and you’re done.
Another thing you could do is do short sprints every hour or every other hour. These can range in time, but they have to be at your top capacity. This will help keep your metabolism high and put you in a constant fat-burning state.
Use a Small Incline
You also need to start using the incline on your machine if you aren’t already. This is especially important if you’re an outdoor runner. Running at a slight incline will replicate the wind resistance you get when running outside. 1 or 2 percent is enough to get the benefits. You can also decide to challenge yourself more as you increase your stamina. Running or walking at an incline will also help better develop your hamstrings, glutes, and calves.
Don’t Go too Steep
It’s also important that you know your limit and that you don’t go too steep. If you’re getting started, a zero incline is fine. You should never go over 7% unless you’re in elite territory. In any other case, this will put too much stress on your back, ankles, and hips.
If you know how to use your treadmill right, not only will you be able to reap the benefits, but make it more efficient and enjoyable. Make sure that you start at your own pace, but always try to challenge yourself.