Treadmill Workouts (page 2)
Incline low-walk
As you walk, lower your center of gravity so that you’re in a one-quarter squat position. Keep back straight! Do not pitch forward! This will intensify the fire in your quadriceps muscles.
Backwards walking intervals
You needn’t spend a whole lot of time walking backwards to reap benefits. So if you prefer to do a one-minute interval here and there of these creative uses of a treadmill, that will surely contribute to your fitness goals.
Running backwards on the treadmill
You can sustain this at 4 mph (or start slower if you’re tentative), and go for briefer duration at faster speeds, whatever challenges you. Think outside the box. Do intervals of 6-8 mph backwards-jogs for as long as you can, alternating with forward walking (or slower jogging) for a few minutes, for a total of 15 or more minutes.
Jogging and running backwards upgrades athletic performance and adds spice to your routine. Never mind that it might attract attention from other gym members. This is your time, your body.
Jumping routines on the treadmill
Using one-minute intervals of jumping during your regular treadmill workout can reap benefits. They will increase your heart rate and challenge new muscles.
Start slow:
Start out as slow as you think you need, in order to keep your hands off the machine. Remember, it’s better to start out super slow without grasping the machine, than to go faster and cling on.
Posture:
Keep as erect as possible, and make sure feet take off and land at precisely the same time, for stability.
Jumping:
Hop at a very slow speed for 15 seconds to get a feel for it. If you have natural jumping ability and agility, you’ll be tempted to jump for a longer duration and faster. Beware of this if you’re new to treadmill jumping, because too much too soon can irritate the skin on the soles of your feet.
Arms:
Keep arms at your sides but bent so that your hands do not end up hitting the machine as you jump.
You’ll find that your arms will want to swing forward and back somewhat as a natural, rhythmic response to the hopping. As you go faster, you’ll realize that you’ll need to come up with some kind of predictable pattern for your swinging arms.
15 Seconds:
Always start out with 15 seconds at a time as you increase speed. Jumping can actually be done at speeds typically reserved for jogging and running.
Holding on:
If you must hold on after you’re done jumping to transition back to a jog or walk, that is fine for one or two seconds only. But once you are re-stabilized, let go. If you choose to go this route, program yourself to do it only on a temporary basis, because, quite honestly, there is ultimately no need for you to hold on even for one or two seconds to transition from jumping to walking. Remember, you want to make your body as efficient as possible. You never know when you may need superb balance in a real-life situation, in which there will be nothing to hold onto!
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