If you think all you can do is walk or run on a treadmill, think again. Although a treadmill can transform six feet of space into a three-mile track, you don’t have to limit your activity to traditional treadmill exercises. A treadmill can literally be your own personal trainer, transforming a boring walk in to so much more.
Think about it. What’s stopping you from doing walking lunges on a treadmill? Nothing! How about skipping or jumping? You guessed it, nothing. Just because it’s not in the owner’s manual doesn’t mean it can’t be done – and there’s no better time to try something new than now.
It’s time to think outside the box. In this economy, we need to make the most of what we have. If you have access to a treadmill at your home, community club or gym, it’s time to make the most out of your treadmill workout.
A treadmill offers many benefits, like setting a pace you have to follow – unless you want to fly off the back. Another perk to a treadmill is it keeps time. This allows you to set goals based on time, like doing exercises for a number of seconds or minutes. Next, a treadmill keeps you moving. Even if you are resting between sprints or exercises, resting on a treadmill should still be a walk. Lastly, treadmills are safe. Some of the best treadmill exercises are performed at a pace less than one mile an hour.
Here are 5 great exercises to spice up your treadmill workout.
- High Marches – This simple exercise not only helps prevent trip and falls, but it is a great warm-up too. Begin walking at a slow pace, stretching your hands straight out in front of you. Lift your knees high toward your hands with each big step. This exercise strengthens weak hip flexors, the muscles responsible for lifting your feet up off the ground while toning your shoulders. Do 3 sets of 30 steps.
- Walking Lunges – There is no other exercise that lifts and firms the buttocks like a walking lunge. Walking at one mile an hour, take big steps forward, lunging deeply with each stride. Grab some dumbbells and you will be training like a pro. Complete 3 sets of 30 steps.
- Jump Squats – This exercise builds leg strength and also works the rump too. Standing on the ground behind the treadmill, jump up on to the slow-moving treadmill (set at between .5-1 mile an hour) into a deep squat, jump back on the ground and repeat. Do 3 sets of 15.
- Hand Walking - Hand walking builds arm strength while strengthening the core. Start by getting in push-up position, with your feet on the ground behind the treadmill and hands on the side rails facing the front of the treadmill. Begin walking with your hands while stabilizing your body, engaging your back and ab muscles. Beginners can modify the exercise by moving to the knees. The body should be completely straight from the knees (or feet) to the head for proper form. Start by doing 3 sets of 15, working up as you get stronger.
- Mountain Climbers – This exercise is also great for your upper body and core. Flip around from the hand walking position, placing your hands on the ground in push-up position and your feet behind you on the side rails of the treadmill. Begin the exercise by alternating your feet back and forth with a quick hopping motion. These can be done fast or slow depending on the speed. Do 3 sets of 30.
Add variety to your training by incorporating these alternative treadmill exercises in your normal training routine and never have another boring treadmill workout again.
Visit: www.longevityclubs.com to get more treadmill exercises and training ideas.
*For your safety, caution should be taken when attempting any new exercise. Refer to your equipment manual for additional safety tips and information.
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