The treadmill is a straightforward, user-friendly machine for cardiovascular training and running. However, some may wonder if there’s more to it. Can you take your treadmill workout to the next level?
We think you can. While the treadmill is perfect for running, there are atypical exercises you can try. It’s important to note that these moves are for experienced users. Don’t attempt them if you’re a beginner. You need to be familiar with the treadmill to execute these unconventional exercises.
● Running Backwards
Running backwards on a treadmill might look odd at the gym, but it is no joke when it comes to improving leg muscles. It engages muscles different from forward running, focusing on calves, quads, and shins instead of hamstrings and knees. This helps balance your muscles and enhances overall mobility.
Running backwards is more challenging than forward, leading to increased calorie burn. Some estimates suggest it could be up to five times more effective for calorie expenditure. Moreover, standing upright while running backwards strengthens your abdominal muscles and core.
● Running Sideways
If backwards running feels too extreme right now, try a 90-degree turn and side-stepping on your treadmill. Besides being a fun and novel exercise, shuffling sideways targets your hips, outer and inner thighs, abs, and calves. If it’s too challenging initially, you can hold onto the rails, gradually moving away to enhance your posture and form. Remember to switch sides to ensure equal workouts for your entire body.
● Run on the Treadmill When It’s Not On
For those who appreciate energy savings and a more intense workout, try using your treadmill differently occasionally—like a manual treadmill. Turn it off and run as you normally would. The added friction from manually moving the belt amplifies the workout’s intensity. Feel free to use the handles to generate enough force to move the belt effectively.
● Use the Incline Feature to Imitate a Hike
Utilise the incline feature on your treadmill for an enhanced workout experience. If your treadmill has this feature, it’s an excellent opportunity to engage it. Some treadmills even come with built-in hikes on their consoles. Alternatively, gradually increase the incline over time to simulate a hiking experience. Consider bringing your hiking gear and playing nature sounds to immerse yourself fully in the experience of incline treadmill workouts.
● Throw Your Hands in the Air and Advance to Not Care
Treadmill workouts don’t have to focus solely on the lower body. You can incorporate your arms in various ways for a more comprehensive workout. Raising your hands above your head can elevate your heart rate, increasing calorie burn. Plus, it adds a touch of celebration, making it seem like you’re revelling in your newfound treadmill mastery.
The Key Takeaway
These tips add excitement and variety to your treadmill workouts, making them more engaging and effective. By diversifying your approach, you keep your workouts interesting and target different muscle groups, contributing to a more well-rounded fitness experience. Experiment with these workout ideas to discover new dimensions to your treadmill usage and make your fitness journey more enjoyable.