Sometimes it can be hard to be honest with ourselves about where we really are physically. Plus, while you might be able to walk at a 5 speed, it might not be comfortable for your stride, so you might need to adjust to a slower speed. Typically, hills outside are more gradual in their incline, but a treadmill can get quite steep depending on the incline selection, so be careful.
As a runner or walker, the more you know yourself, the better. The best way to figure out a good treadmill speed for you is to slowly increase your speed until you find a comfortable walking or running pace. When you find it, stay there for a while until you feel comfortable moving up to something faster. You can also select your speed based on heart rate. This is called heart rate training , and it can assist you in making sure that the amount of energy you want to exert matches up with your heart first.
There are a couple different approached to heart rate training. Zones 3 and 4 get into long interval and tempo territory, but is still aerobic. A good training plan works your heart in all zones, mixing easy and recovery runs, tempo work, and fast intervals on varying days. However, if you want to do intervals, make sure that your heart rate is a lot higher for the fast parts of your work.
Avoiding these seven treadmill errors:. Mistake 1: Not Having a Plan You get on, you push "start," and you crank up the speed. You go until the timer hits your predetermined time or your body hits the wall , and you stop. Not only is this workout uninspiring, it's definitely not pushing you to your potential.
Check out how to implement an interval or "hilly" treadmill plan here. That said, following the same plan all the time isn't ideal, either. After the first mile, you can crank it up if your workout calls for it.
Not only will you not burn out this way, it's safer for your body. On a treadmill, "you can still pull something even though you are on a softer surface than the road," says Debbie Blair, running coach and board member of the Greater Long Island Running Club. The same goes for a cool-down—ease back out with five minutes of slower jogging or walking at the end.
Mistake 3: Ignoring the Incline A gentle reminder: Treadmills have two variables—speed and incline. Too often, people just leave the incline at zero percent. Thing is, when you run in place indoors, you don't get the wind resistance or varied terrain of an outdoor run. To better approximate the challenge, do even your steady-state treadmill runs at a one- to two-percent incline.
Start walking on the treadmill at a slow pace and gradually increase the speed instead of jumping on the belt while it is already at a fast speed. Fitness Workouts Cardio Exercises. By Kevin Charles. Kevin Charles. Kevin Charles is a certified personal trainer and group fitness instructor with more than 14 years experience working in fitness clubs as well as his own firm: My Favourite Trainer, based in Toronto, Ontario, Canada.
He has written articles on fitness and nutrition for various Canadian publications over the last 12 years. Man jogging on a treadmill. Video of the Day. Burning Calories. Maintaining Target Heart Rate.
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