Treadmill Workouts
The treadmill was designed for one main purpose –
to allow you to walk or run inside your home, giving you the opportunity to
bring the benefits of these activities (burning calories, improving your
heart strength, toning muscles) in a place where you are comfortable that is
not prone to harsh weather conditions.
But working on the treadmill in only one way can be
boring. Many people find that if all they do is run on the treadmill, they
quickly get tired of it and seek to do other activities, leaving the
treadmill unused. Here are a few things you can do on the treadmill that
will reduce treadmill boredom and give you the opportunity to work
additional muscles as well.
Treadmill Workouts
It is important to note that treadmills were not
designed for these workouts. As such, be very careful before you perform any
of these as they can be dangerous, especially if performed incorrectly.
1.
Dumbbell Workouts
There are a variety of workouts that use dumbbells
in order to strengthen your arms and back as you exercise, as well as simply
make your aerobic workout more intense. For example, holding 5 to 10lb
dumbbells in each hand while simply walking on the treadmill can prepare
your muscles for such tasks as walking home with large bags of groceries.
You can also find a variety of upper body workouts that you can incorporate
into your treadmill routine.
2.
Walking Backwards
Though this can be dangerous from some users,
walking or jogging backwards incorporates a whole new group of muscles, and
is great for toning the muscles that you do not tone while running forwards.
Start slow to make sure you can gain your balance, but feel free and add on
speed and incline over time to get additional benefits. Try to do this
without holding on to the hand rails.
3.
Jump/Hop
Though you may need to set the treadmill slow at
first to do this safely, if you decide to jump or hop using your treadmill,
you will find that you work another whole host of muscles while still
increasing your heart rate dramatically. Hopping might feel a little unusual
at first, but you and your body will quickly get used to it, and you will
find that it is a great new way to improve your exercise routine. Try to do
this without holding on to the hand rails.
4.
Full Exercise Treadmill Routines
Online and at specialty exercise stores you can
find a large number of complete exercise routines for strengthening your
entire body using a treadmill. While these routines are not designed for
considerable muscle growth (for that you will need to add resistance with
weight training) they can strengthen a number of your muscles, including
your legs, back and core.
Treadmills may have be designed just for running
and walking, but as long as you stay safe there are a number of other
exercises you can do with your treadmill, and they are a great way to cure
the boredom of regular treadmill use.
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