Treading is one of the most commonly purchased fitness machines for home. But many people abandon them because they get bored of walking and running quickly. To avoid this situation, you need variety.

Below you will find four fast and intense workouts on the treadmill, which you can schedule at any time during a week. You can choose one or two to practice regularly or train each day with a different schedule. If you are consistent, these workouts will give you the results you are looking for. If you don’t have one yet treadmill , you should orient yourself online because you have a good chance of finding more varied products and lower prices, and you can more easily watch discounts. Let’s go back to the 4 workouts:

  1. Combined training

A workout that meets the initial purpose of a treadmill, involves the basic functions of the treadmill and does not require creativity will incorporate the gait, jogging and running in a single session on the treadmill. It can be a pretty intense workout for beginners, but it is a perfect way to keep your body toned and develop endurance. Here’s what you need to do:

  • Start with 5 minutes of walking and slowly increase the speed until you reach 5 minutes of jogging.
  • Increase the speed again for an intense running session lasting 10-12 minutes, with a light jogging break at every 1 – 2 minute, if you have no experience with running.
  • After 10-12 minutes of running, slow down and go at a moderate speed for 5 -10 minutes.
  • Spend the last 3 – 5 minutes of training going easy for cool-down.
  1. Running with increased inclination

For this workout you will need a treadmill with adjustable inclination. You will increase the inclination gradually, starting with easy running for 3 – 5 minutes, then increasing the inclination every 2 minutes and maintaining a constant running rhythm.

In essence, training will make you feel like running up the hill. It is an intense workout that can quickly become tiring for a beginner. If you do not have a good resistance to effort, it is recommended not to use inclination in the first workouts, but to work to improve your endurance. If you want to try this workout, however, take time off from training the next day and opt for relaxing activities so you can rest properly.

  1. Running up the hill

This workout is the simpler version of the workout mentioned above. It is simpler because you will not increase the inclination gradually, but you will keep a constant inclination, up to 15 %, throughout the training. Of course, the training thus becomes more intense.

  1. Fandari on the go

Did you think that a treadmill is only suitable for walking or running? Well, you have other options. One of these options that does not involve running is on the go. When you have a treadmill, you no longer have to go through the room long and wide, which is more difficult anyway if you don’t have a lot of space available. You can also use weights and inclination if you want to train more intensely, but be careful not to unbalance.


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