How to Strength Train on a Treadmill

As you probably may know, the treadmill is usually used for a cardio workout, however, that’s not the only thing the machine can do. The treadmill can also be used to help strength training routine, as well. By creating an interval plan you can get a full body workout that combines cardio and body-weight exercises, or create advanced plans that get you the benefit of varied speeds and incline to build lower body strength. You can even walk on a slope to aid toning your muscles if you are new to strength training or on the road to recovery from an injury.

1. Take time to warm up

Warm up your body by slotting in a brisk walk into the first four to six minutes of your workout. Walk at a speed rate that is enough to require energy to maintain, but not so fast that you start to change your breathing pattern.

  • As a rule, the suggested speed for a loosening up walk is 3.5 to 4 mph, but you should alter the speed for your level of aptitude and comfort.

2. Determine your run intervals

Work in three and five minute sections for 30 to 60 minutes total and make a plan that substitutes running at your natural speed, sprinting, jogging and brisk walking. Leave every third or fourth break open for a strength exercise.Try not to set two related activities next to one another. for example, slot in a session that has jogging accompanied by walking followed by jogging.

3. Plot out your strength intervals

In the session of intervals that are left open for strength training, find out what body weight strength exercises you want combined into your workout. Common exercises include crunches, push-ups, planks, bur-pees, squats and resistance band exercises such as side steps and rows.

4. Plan your strength training intervals to fit your weekly routine

If you decide to work out twice a week, for example, concentrate more on entire-body workout. If you choose to work out four or five times a week, aim at different muscle tissues each session.

  • Keep in mind to plan for recovery days, as well. Make sure you don’t strength train more than three successive days without rest.

5. Cool down at the end

As soon as you have completed your workout, plot three to five minutes to calm down. This may include additional brisk walk, or deep stretches such as bends and lunges to aid in keeping your muscles from cramping.

  • If you concentrated your strength intervals on a specific region of the body, such as the abs, concentrate on your stretches on that region, as well.

Image courtesy of: livestrongcdn.com

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