Anyone who know me very well from the gym that I used , will tell that I love my treadmill running in fact I have runner several 10km race with personal best of 45.1 minutes, and all my training for this is done indoors. I find treadmill to be a great tool to used when training. with about the "Dread mill" reputation aside, there are lots of benefits to running on a treadmill. It's a great alternative for runners when unfavourable weather or safety issues make it impossible to run outside. Make the most of the 'mill with these tips for an effective, enjoyable, and safe treadmill run.
It's tempting to just jump on the treadmill and start your workout. But just like with outdoor running, it's important that you warm up before getting into the more challenging part of your run. A warm-up raises your heart rate, sends oxygen to your muscles, and raises their temperature so they'll be more efficient.1 Start with a 5-minute walk or easy jog on the treadmill before you pick up the pace or increase the incline.
Know Your Treadmill
To maximize your workout, learn the different functions of the machine you're using. If you are using a treadmill at the gym, ask a trainer to walk you through its functions before you hop on, since it's not always obvious at first glance. Many treadmills have:
Use a Slight Incline
Set the treadmill incline between 1 percent and 2 percent. Since there's no wind resistance indoors, a gentle uphill better simulates outdoor running. Of course, if you're just getting started with running, it's okay to set your treadmill's incline to zero until you build up your fitness and increase your comfort level on the treadmill.
But once you are comfortable, don't slack off. Keeping the incline at zero is like running on a slight downhill: Too easy! If you're reading an entire magazine as you barely break a sweat on the treadmill, you're probably not working hard enough. While it's not good to do every run or your entire run at a hard pace (easy days are important), you should sometimes try to push yourself.
Try increasing your speed or incline so that you feel challenged, for at least part of your workout. Interval training, where you run hard for a period and then rest for another interval (alternating between the two) is a good way to push the pace without pushing it for the entire run. You can do interval training once or twice a week (never two days in a row).
Don't Hold on to the Handrail or Console
Some people assume that they need to hold onto the handrails when walking or running on a treadmill. But the handrails are only there to help you safely get on and off the treadmill.
There are a couple of problems with holding on to the rails. First, it forces you to hunch over, an inefficient running form that can lead to neck, shoulder, and back pain. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level.
Don't Lean Forward
Make sure to keep your body upright. It's not necessary to lean forward because the treadmill pulls your feet backward. If you lean forward too much, you may end up with neck and back pain, or you could lose your balance.
It may help to check your posture (settling your shoulders above your hips; pulling in your abs) before you get on the treadmill, during your warm-up, and periodically throughout your run.
Don't Look Down
It's hard not to frequently look at the console to see how much time or distance you have left, but if you're looking down, your running form will suffer. Don’t stare at your feet, either. You're likely to run hunched over, which could lead to back and neck pain.
Don't Step on or Off While the Treadmill Is Moving
One of the biggest causes of injuries on treadmills is jumping or falling off a fast-moving treadmill.5 If you need to run to the bathroom, grab a towel, or get some water, slow the machine down to a very reduced pace and lower the incline. Then step off carefully. Do the same when you get back on; don't try to pick up right where you left off at a fast pace or high incline.
Better yet, try to make sure you have everything you need—towel, water, headphones, etc.—before you start your run, so you won't be tempted to hop off.
Listen to Music
Although using headphones while running outside is not safe, listening to music on the treadmill can be a great way to combat boredom and run longer. Choose motivating songs and create a playlist for your workout—it will help prevent you from continually checking the clock to see how much more you must go.
If you choose to watch TV or movies on a screen, be sure to be alert to your form, especially your neck and head. Don't crane your neck up to see a screen, and don't bend over or lean forward to get a good view either. If the screen on the treadmill you use doesn't work for your size or posture, skip the videos and stick with music or podcasts.
Don't Forget to Hydrate
You can lose even more water running on a treadmill than you would if you were running outside since there's little air resistance to help to keep you cool. Keep a bottle of water within easy reach, and drink at least 4 to 6 ounces for every 20 minutes you are running on the treadmill.
If you've ever felt a little dizzy, or like you're still moving, after taking that first step off the treadmill, it's most likely because you didn't cool down at the end of your run. You may feel like jumping off the treadmill as soon as the timer hits your goal. But stopping suddenly can cause light-headedness because your heart rate and blood pressure drop rapidly. Winding down slowly allows them to fall gradually
Glute exercises/glute activation is possible one of the most popular workouts amongst female gym goers and track athletes, both for different reasons, For female its all about the butt, while for a track athletes strong glute equal to more speed. But what is glute exercises, we often think squats and other leg exercises are glute exercise, though they might work the glute there are not glute specific and therefore would not automatically mean stronger glutes. In order to get stronger glutes its required glutes specific exercises, in this blog I want to share some glute specific exercises that can strength your glutes.
Before beginning into the glute activation exercises, make sure your hip flexors are relaxed.
Use this slow, static hip flexor stretch to help inhibit the hip flexors, particularly the powerful psoas muscle, while you get your glutes firing.
Hip Flexor and Psoas Stretch
The bridge exercise is the first and generally the easiest way to get your glutes firing. The movement is small and targeted, so go slow and you will feel your glutes "waking up."
Be sure to contract the glutes hard and keep the hamstrings relaxed. You may need to place your hand on your hamstrings to make sure they stay soft.
You may need to begin by holding the bridge position for a few seconds as you build your strength. It's better to hold the correct position for a shorter time than to go longer in the incorrect position.
Quadruped Hip Extension
To wake up your glutes, use the hip extension exercise. In order to isolate the glutes and reduce hamstring involvement, it's best to perform the hip extension in a quadruped position rather than laying prone (face down).
After you've mastered the basic bridge exercise, you're ready to move on to the single leg bridge exercise.
If you can't hold this position, return to the basic Bridge Exercise to build strength and then progress to the one-leg bridge.
As you get stronger, you can hold the position longer or do 10 reps of lifting and lowering on each side before you switch.
Side Lying Hip Abduction (Clam Exercise)
The first three exercises for glute activation specifically target the gluteus maximus, the prime mover during hip extension. This next exercise targets the gluteus medius, which fires during his abduction and rotation. To isolate the glute medius, use the clam exercise.
It’s a new year and everyone you come across these day are talking about getting fitter or healthier in other words everyone wants to slim down for a special event, or the holidays, I can you from now that exercise needs to be part of the weight-loss equation. Exercise will help you preserve muscle mass, which is healthier for your body and better for your appearance.
Plus, maintaining muscle will make your weight loss easier to sustain for the long haul. While a leisurely bike ride outside isn’t likely to help you shave off pounds, indoor cycling can definitely do the trick, if you are a member of a gym I would suggest you try one of their spin class, believe when I say it will rock your world, even if you are a gym junkie, you will still feel the heat when you try spin classes.
To get the most out of an indoor cycling routine, you’ll want to heed some basic rules of nutrition and training, here is six steps you should follow when getting started with cycling.
Eat before you ride. Contrary to what you may have heard about the benefits of exercising on an empty stomach, it’s smart to provide your body with the energy it needs to ride hard and get maximal benefits from the workout. Even if you take an early morning class, eat something small 30 minutes before you ride. This could be a small banana, a slice of toast with jam, or a handful of whole-grain cereal. Do the same an hour or two before afternoon or evening cycling sessions by having a combination of protein and carbs (perhaps a small apple with a tablespoon of almond butter or a few tablespoons of trail mix). Besides helping you fuel up for the workout, eating beforehand can help you burn extra calories, thanks to the thermic effect of food. Be sure to drink plenty of water before, during, and after the ride; your body needs a sufficient water intake to keep your metabolism humming and burning calories efficiently.
Vary the pace and difficulty. With most forms of exercise, interval training can pump up your metabolism more than exercising at a steady-state—and the same is true of indoor cycling. Think of it as a way of tricking your body into burning calories faster. By alternating bursts of harder pedalling (meaning, a faster cadence against heavier resistance) with a more comfortable pace, you’ll burn more calories during the workout than you would have at a steady, moderate pace. This will also trigger greater exercise post oxygen consumption (the after-burn effect), causing you to continue to burn more calories for a few hours after cycling
Split your workouts. If you don’t have time for a 45-minute cycling class, do two 25-minute solo sessions and you’ll burn just as many calories between the two as you would with one longer class. You might even push yourself harder during a shorter session, torching more calories. Either way, you’ll reap the after-burn effect twice in a day instead of once, allowing you to burn more calories in 24 hours
Do resistance training. The leaner muscle you have, the higher your resting metabolic rate (RMR) will be and the more calories you’ll burn 24/7. To build muscle outside the cycling studio, perform at least one set of strength-training exercises for each major muscle group two or three times per week, advises Wayne Westcott, Ph.D, director of exercise science at Quincy College in Quincy, Massachusetts, and author of "Get Stronger, Feel Younger." This way, you’ll add muscle mass and crank up your RMR in the process. Whether you use weight machines or free weights, resistance bands or kettlebells are up to you.
Replenish your muscles properly. Within an hour after your workout, consume a combination of carbohydrates and protein (such as 12 ounces of plant-based milk or a small handful of walnuts with a pear) to replenish your muscle glycogen stores and provide amino acids for muscle repair and building. This will keep your muscles and your metabolism operating smoothly and prepare your body for your next workout.
Keep moving. If you’re exhausted after a hardcore cycling session, don’t give yourself permission to become a sofa spud for the rest of the day. Do this and you’ll end up compromising the calorie-burning effects of your cycling workout and your progress toward your weight-loss goal. A better approach is to move more to lose more.
Plyometric exercises are powerful aerobic exercises used to increase your speed, endurance, and strength. They require you to exert your muscles to their maximum potential in short periods of time.
Also known as jump training, plyometric exercises are usually geared toward highly trained athletes or people in peak physical condition. However, they can also be used by people wishing to improve their fitness.
Plyometric exercises can cause stress to the tendons, ligaments, and lower-extremity joints, especially the knees and ankles. It’s important that you have the strength and fitness level necessary to do these exercises safely and effectively.
If you’re adding plyometric exercises to your workout routine, work up to them gradually. Slowly increase the duration, difficulty, and intensity of the exercises.
There are many benefits to doing plyometric exercises. Since they require little to no equipment, they can be done anytime, anywhere. Plyometric training increases muscle strength, which allows you to run faster, jump higher, and change direction quickly. They improve performance in any sport that involves running, jumping, or kicking.
In what’s known as the stretch-shortening cycle, concentric contractions (shortening the muscles) are followed by eccentric contractions (stretching the muscles). This provides excellent results in strengthening muscles while improving agility, stability, and balance. These combined benefits allow your muscles to work more quickly and efficiently.
Plyometrics tone the entire body, burn calories, and improve cardiovascular health. They also boost your stamina and metabolism.
In addition, plyometric exercises rapidly stretch your muscles, allowing you to move more efficiently. While this is good for increasing force, you must use caution since it can increase stress and injury.
1. Stand with your feet slightly wider than your hips.
2. Lower your body to squat down.
3. Press up through your feet, engage your abdominal, and jump up explosively.
4. Lift your arms overhead as you jump.
5. Upon landing, lower yourself back down to the squatting position.
6. Do 2 to 3 sets of 10 repetitions.
Reverse lunge knee-ups
1. Start in a standing lunge with your left foot forward.
2. Place your right hand on the floor next to your front foot and extend your left arm straight back.
3. Explosively jump up to bring your right knee up as high as you can, lifting your left arm and dropping your right arm back and down.
4. Upon landing, move back into the starting lunge position.
5. Continue for 30 seconds.
6. Then do the opposite side.
For this exercise, you’ll need a box or something to jump on that’s 12 to 36 inches high. To increase the intensity, you can do the exercise using one leg.
1. From standing, squat down to jump onto the box with both feet.
2. Lift your arms up as you jump to gain momentum.
3. Jump up and backward off the box, gently landing with bent knees.
4. Do 2 to 3 sets of 8 to 12 repetitions.
Plyometric exercises can help improve athletic performance in athletes and develop physical fitness in nonathletes. Plyometrics increase speed, power, and quickness.
The exercises use a lot of force and require a lot of strength, mobility, and flexibility. This requires you to be relatively physically fit before beginning them.
This blog is updated by Tranquillity 360 fitness personal trainers, as well as other guest bloggers.