4 Fun Ways to Use Treadmills
The treadmill has long been known as one of the most effective exercise machines in the market. It’s certainly one of the most popular—research shows that around 60% of fitness enthusiasts started out on treadmills and continue to do so today. But if you think it’s just about running in place for an hour, think again. Treadmills have become a lot more versatile over the years, with features and programs being added to every new line. If you’re just after a good everyday workout, a good treadmill can actually work as well as a home gym.
That doesn’t mean you have to spend $2,000 on a feature-packed treadmill, of course. Even a basic manual model can be used several different ways, if you’re creative enough. It’s all in the way you use each feature and make the most out of each one. Something as simple as a handrail can offer a dozen new workout possibilities and add a fun twist to your everyday routine. Not sure how to get started? Read on for some fun alternatives to regular treadmill running.
1. Go backwards
Running backwards on the treadmill offers a new challenge to regular running, jogging and walking. Many pro runners do it to strengthen their legs and increase their muscular endurance. Since you use different muscles when you run backwards, it helps you activate seldom-used muscles and add power to your lower legs. After a few minutes of backward running, you can go back to your regular routine and actually find it more manageable.
Backward running can take some getting used to, and many treadmill injuries have resulted from beginners trying to do it too fast. Start slowly, preferably at a walking pace, and increase the speed only when you’ve gotten the hang of it. Never hold on to the handrails—it can affect your stride and cause you to twist your shoulders. A bit of muscle pain is normal at first, but if it develops into sharp pain, stop immediately and give your legs time to rest.
2. Train uphill
You’re probably familiar with the feeling of walking or running uphill: the heavy breathing, the faster heart rate, and the slight strain on your legs and thighs. They may be uncomfortable, but that only means that you’ve gotten a good workout. Working the same principle on your treadmill allows you to reap the same benefits without having to run up a real hill. Most of today’s machines include a treadmill hill workout, wherein you change the incline of the surface so it’s just like running uphill.
Better yet, make the uphill run part of an interval training program. Interval training on the treadmill involves switching between different settings, so that your body doesn’t "settle" on a comfortable pace and burn fewer calories. Every few minutes, increase the slope and speed to give yourself more of a challenge. You don’t have to do anything too intense; if it starts getting too tiring, level out a bit until you’ve regained your strength.
3. Walk on your tiptoes
Just like the backward run, walking or running on your tiptoes puts the focus on a different muscle group. It may sound pretty easy—you’ve probably done it off the treadmill lots of times—but you’d be surprised at how hard it is when you have to keep a consistent pace. You can also try walking on your heels—it’s a bit less strenuous and it’s easier to keep your balance.
This style works best as a short, intense exercise, such as a 10 minute treadmill workout. It’s not the kind of exercise you do for extended periods. You don’t want to overuse the muscles, especially at first when you’re still not used to it. Start with your regular walk or run, then five to ten minutes of tiptoe, then back to normal, and then on your heels. This will give your muscles enough time to recover between each change.
4. Run with dumbbells
One of the simplest ways to transform your run into a full-body workout is to grab a couple of weights. Just take one in each arm—just heavy enough to add some resistance—and go on with your regular run. Try to swing your arms at a consistent pace as you go, and make sure to keep the weights lifted so your arms don’t slack off. This exercises not only your arms, but also your chest and upper body.
It’s important to use the proper arm swing when doing treadmill workouts with weights. It might look simple, but it’s easy to lose your balance with the added weight on your arms, especially since the run itself already takes up a chunk of your energy. Keep your arms relaxed and your shoulders down, and swing them on the sides rather than across your body.
offers a new challenge to regular running, jogging and walking. Many pro runners do it to strengthen their legs and increase their muscular endurance. Since you use different muscles when you run backwards, it helps you activate seldom-used muscles and add power to your lower legs. After a few minutes of backward running, you can go back to your regular routine and actually find it more manageable.
Backward running can take some getting used to, and many treadmill injuries have resulted from beginners trying to do it too fast. Start slowly, preferably at a walking pace, and increase the speed only when you’ve gotten the hang of it. Never hold on to the handrails—it can affect your stride and cause you to twist your shoulders. A bit of muscle pain is normal at first, but if it develops into sharp pain, stop immediately and give your legs time to rest.
2. Train uphill
You’re probably familiar with the feeling of walking or running uphill: the heavy breathing, the faster heart rate, and the slight strain on your legs and thighs. They may be uncomfortable, but that only means that you’ve gotten a good workout. Working the same principle on your treadmill allows you to reap the same benefits without having to run up a real hill. Most of today’s machines include a treadmill hill workout, wherein you change the incline of the surface so it’s just like running uphill.
Better yet, make the uphill run part of an interval training program. Interval training on the treadmill involves switching between different settings, so that your body doesn’t "settle" on a comfortable pace and burn fewer calories. Every few minutes, increase the slope and speed to give yourself more of a challenge. You don’t have to do anything too intense; if it starts getting too tiring, level out a bit until you’ve regained your strength.
3. Walk on your tiptoes
Just like the backward run, walking or running on your tiptoes puts the focus on a different muscle group. It may sound pretty easy—you’ve probably done it off the treadmill lots of times—but you’d be surprised at how hard it is when you have to keep a consistent pace. You can also try walking on your heels—it’s a bit less strenuous and it’s easier to keep your balance.
This style works best as a short, intense exercise, such as a 10 minute treadmill workout. It’s not the kind of exercise you do for extended periods. You don’t want to overuse the muscles, especially at first when you’re still not used to it. Start with your regular walk or run, then five to ten minutes of tiptoe, then back to normal, and then on your heels. This will give your muscles enough time to recover between each change.
4. Run with dumbbells
One of the simplest ways to transform your run into a full-body workout is to grab a couple of weights. Just take one in each arm—just heavy enough to add some resistance—and go on with your regular run. Try to swing your arms at a consistent pace as you go, and make sure to keep the weights lifted so your arms don’t slack off. This exercises not only your arms, but also your chest and upper body.
It’s important to use the proper arm swing when doing treadmill workouts with weights. It might look simple, but it’s easy to lose your balance with the added weight on your arms, especially since the run itself already takes up a chunk of your energy. Keep your arms relaxed and your shoulders down, and swing them on the sides rather than across your body.
Tags: treadmill workouts with weights | treadmill workouts with weights | 10 minute treadmill workout | 10 minute treadmill workout | treadmill hill workout | treadmill hill workout | treadmill injuries | treadmill injuries