9 Best Ways to Improve Your Treadmill Workout
11.09.2021 | Likesporting fitness, sports equipment online mall | Health and Wellness

9 Best Ways to Improve Your Treadmill Workout

Treadmill Workout is not necessarily boring.

The treadmill is easy to use, provides you with as many customizations as possible, and can easily complete your work. But what happens when your exercise gets a little boring? Before you start to despise regular running, try to improve your treadmill workout.

The first thing is: obviously, there are many advantages to participating in the great outdoors, but there are also some advantages to stick to using treadmills.

Treadmill running is definitely a different animal from outdoor running. Although the concept is the same, you don't deal with changing altitude, bumps on the sidewalk, or the weather when you're on the treadmill.

Whether you're running outdoors or on a treadmill, you must like what you're doing. Otherwise, it will make people feel like they are working - no one wants that.

If you're tired of doing the same thing, you're unlikely to go to the gym with a good attitude. Find an effective exercise you like and never slow down in the pursuit of improving your health.

Put on your running shoes, jump on the treadmill, and be ready to love running again, thanks to these treadmill exercise boosters.

1. Make full use of the preset way of the treadmill

Running indoors doesn't mean you can't run outdoors - thanks to the automatic settings of most treadmills. Choosing an exciting new way to run that will keep you running strong.

2. Interval training

If you are a fan of high-intensity interval training (HIIT), you will particularly like to apply the concept of efficiency to running.

For those who train for 5K or longer races, some simple, longer running will be necessary. But for those who want to stay in shape or stay in shape without a race, HIIT is a great choice for a treadmill.

Try: HIIT treadmill exercise

· 5 to 10 minutes of warm-up (jogging or heart rate zone 1-2)

· 6 x 30-second Sprint (1.5-3.0 mph faster than comfortable jogging speed; zone 4-5)

· 90-second slow recovery jog between sprints (zone 3)

· cooling

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· 5 to 10 minutes of warm-up (jogging or heart rate zone 1-2)

· 8 x 10-second Sprint (as fast as possible; zone 5)

· walk for 45 seconds between each sprint

· cooling

3. Pursue distance rather than time

If you spend most of your treadmill workout checking how much time you have left, you're not alone. But turning your attention to a certain distance rather than how long you ran can really improve your running and help you run faster while helping seconds fly.

Try it: do a long-distance treadmill workout

· 5 to 10 minutes of warm-up (comfortable jogging)

· increase speed by 1.0 mph at 0.10 miles

· reduce jogging speed by 0.10 miles

· add 1.0 mph to 0.15 miles

· reduce to a jogging speed of 0.15 miles

· add 1.0 mph to 0.2 miles

· reduce to a jogging speed of 0.2 miles

· add 1.0 mph to 0.15 miles

· reduce to a jogging speed of 0.15 miles

· increase speed by 1.0 mph at 0.10 miles

· reduce jogging speed by 0.10 miles

· cool down for 5 to 10 minutes (comfortable jogging)

4. Slope test

Running on a slope on a treadmill is similar to running on a mountain, you guessed it - both have some good physical benefits.

Tilting activates your glutes and hamstrings more than running on a flat surface. The higher you set the slope, the more your hips bend and stretch, which requires your glutes to power you.

Try: tilt treadmill exercise

· 5 to 10 minutes of warm-up (jogging)

· run on a 0.5% slope for 1 minute

· run on a 2% slope for 1 minute

· run on a 0.5% slope for 1 minute

· run on a 3% slope for 1 minute

· run on a 0.5% slope for 1 minute

· run on a 4% slope for 1 minute

· run on a 0.5% slope for 1 minute

· run for 1 minute on a 5% gradient

· reverse repeat

· cool for 5 to 10 minutes

5. Let your monster walk

You may have seen people doing side runs on the treadmill in the gym, but Quinn says it's safest to do it on the ground. Instead, get some lateral movement through monster walking.

"Monster walking is a good exercise for the gluteus medius. It can prevent your knees from dumping each other during running, squatting, walking and lunging," Quinn said.

Try it: the monster walks on the treadmill

· set the treadmill to a very slow setting (starting at 1.0 – 1.5 mph)

· do a quarter squat on your side on the treadmill, with your feet shoulder-width apart

· as the treadmill moves, take a step outward with your front foot to expand your standing posture.

· then put your back foot back at shoulder distance.

· always keep your feet in the same direction and don't turn your toes in front of the treadmill

· do this 15-20 times, then switch to the opposite and do it 15-20 times

6. Go all out

The lunge is always the perfect way to promote exercise, so why not hit two birds with a stone and integrate them directly into your treadmill daily activities?

"Lunges are a good lower limb exercise because they activate all major leg muscles. Unfortunately, people with long legs or tall stature may have to insist on jumping off the treadmill due to the length of the machine," Quinn said.

Try: treadmill lunge

· start the treadmill very slowly at 0.5 mph (you can increase it whenever you feel comfortable) and wait for the run until the treadmill moves you back a little

· lunge forward and lift the rear foot into contact with the front foot before lunging again

7. Take your hips to the next level

Everyone's favorite running style in primary school physical education becomes more exciting, especially if your quadriceps is tight. By adding some hip kicks to your daily activities, make your exercise more interesting and get some much-needed muscle release.

Try it: treadmill kick

· start with the treadmill, start at 3.0 mph, then kick the heel towards the hip, and then immediately do the same with the other foot

· continue for 20-30 seconds and then take a break

8. Improve your rope skipping skills

If ass-kicking is a primary school, rope skipping is definitely secondary school. Unless this time you're not chasing your secret child. This may be fun, but adding a brisk jump to your treadmill exercise is a good way to increase your heart rate and won't make you feel like you're working hard. In fact, you may really have a good time.

9. Do a ladder exercise

If you really want to change, try ladder exercise. Not sure what that is? Basically, this is an interval exercise where you can climb the ladder "up" and then "down". With so many things happening mentally, time will pass quickly.

Try: ladder exercise

Do the following sprints by jogging or walking for 1 minute:

· 5 to 10 minutes of warm-up (jogging)

· 10-second Sprint (as fast as possible)

· 20-second Sprint (as fast as possible)

· 30-second Sprint (as fast as possible)

· 45-second Sprint (about 0.5 mph slower than the first sprint)

· 60-second Sprint (about 0.5-1.0 mph slower than the first sprint)

· 45-second Sprint (about 0.5 mph slower than the first sprint)

· 30-second Sprint (as fast as possible)

· 20-second Sprint (as fast as possible)

· 10-second Sprint (as fast as possible)