Top 5 Treadmill Workouts. - Lose Weight & Get a … · checking out our free guide on ... your...
Transcript of Top 5 Treadmill Workouts. - Lose Weight & Get a … · checking out our free guide on ... your...
Top 5 Treadmill Workouts.
To Burn Fat.
© 2016 Builtlean Llc | All Rights Reserved.
BuiltLean.com
Treadmill workouts that are fun & get results
BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
Thank You.I just want to say thanks for
checking out our free guide on
the 5 Best Treadmill Workouts,
which will challenge your
fitness and help you improve
your body.
Enjoy the workouts!
MARC PERRY CSCS, CPT
Founder & CEO
BuiltLean.com | © 2016 Builtlean Llc | All Rights Reserved.
The Benefits of Treadmill Running
The Cons of Treadmill Running
Tips Before You Begin Your Treadmill Workout
30:30 Sprint Interval
60:60 Sprint Interval
Endurance Ladder
Hill Intervals
Combo Sprints & Bodyweight Strength
By Kristin Rooke & Marc Perry
Disclaimer
This e-book is for reference and informational
purposes only and is no way intended as medical
counseling or medical advice. The information
contained herein should not be used to treat,
diagnose, or prevent a disease or medical condition
without the advice of a licensed medical professional.
Before making any changes in your lifestyle, you
should consult with your physician.
No part of this book may be reproduced in any form
without permission in writing from the author or
publisher, except for the inclusion of brief quotations
in a review.
In This E-Book.
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Convenient
Regardless of the weather outside,
you can comfortably run on a
treadmill indoors. Almost all
conventional gyms have more than
one treadmill, so you usually don’t
have to wait. You can just go to the
gym, hop on a treadmill, and get
your workout done.
Easy To Track Improvements
When you’re running outdoors,
it’s not that easy to track your
improvements (unless you have a
running app or fitness tracker), and
it’s also not always easy to push
yourself. On a treadmill, you’re in
control of the speed and incline.
That means, you can gradually
increase the intensity of your
workouts and track your progress
over time. Seeing your speed
increase is incredibly motivating.
Easier On Your Joints
Street running can be intense on
your joints, especially if you’re
overweight or have knee issues.
Treadmills are padded, so they
decrease the impact of your foot
strike.
1 2 3
The Benefitsof Treadmill Running.
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Physically Easier
When you run outside, you are
100% responsible for propelling
your body forward. On a treadmill,
the ground is being pulled
underneath your feet. This changes
your muscle recruitment. At the
same time, you don’t have to
contend with wind resistance or
imbalances in the ground. As a
result, running on a treadmill is
often easier than running outdoors.
You can level the playing field by
setting your treadmill incline to at
least 1%1.
Increased Calf Activation
Because you have to run against
the speed of the belt, your calves
have to work harder on a treadmill.
This can lead to tight calves and
increased potential for injuries such
as shin splints, achilles tendonitis,
etc.
Less Outdoor Time
Exercising outdoors provides
so many benefits, in addition to
burning calories. You get fresh air,
vitamin D, and decreased stress.
People who exercise outside
tend to have feel more revitalized
and energized, and have lower
incidences of depression.
The Consof Treadmill Running.
1 2 3
1 Jones AM, Doust JH. A 1% treadmill grade most accurately reflects the energetic cost of outdoor running. J Sports Sci. 1996;14(4):321-7.
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Add A Small InclineTo match the challenge of running outdoors, just set your treadmill to an incline of at least 1% if possible. This will get your glutes and hamstrings more involved in your treadmill workouts.
Train SmartYou’ve probably seen funny videos of people flying off treadmills. If you haven’t, it actually happens. Be careful when you train and never train past failure.
Have FunThese workouts will give you plenty of variety to spice up your workouts. While you are training hard, always remember to have some fun and enjoy the workout.
Tips Before You BeginYour Treadmill Workout.
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30:30SprintIntervalsWhen your sprint sets are short, your focus is on speed. You want to push your body outside of your comfort limits and go “breathless”.
Don’t hold back!
Perform 5 rounds of sprints,
working hard for 30 seconds and
resting for 30 seconds.
After your sprint interval, hold on
to the handlebars and safely jump
your feet to the side platforms
outside of the belt for your rest
interval. When it’s time to sprint
again, hold the handlebars and
safely jump your feet back onto the
belt for your work interval.
If you’re new to sprinting, start at
an incline of 6 and a speed of 6.
Gradually work your way up to an
incline of 10 and a speed of 10.
You don’t have to increase the
speed and incline simultaneously.
You can progressively increase
your speed, or your incline, to
increase the challenge of the sprint
intervals. For example, when you’re
comfortable at a 6 speed and 6
incline, increase the speed to a 7 or
8, and keep the incline at 6. You’ll
probably notice your intervals are
more challenging. ___30
secondsrest
30seconds
sprint
>>>5
rounds
Speed1010
Incline
Speed88
Incline
Speed66
Incline
Beginner Intermediate Advanced
5:00minutes
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60:60SprintIntervalsHere, your focus is on endurance. Because you’re running for a longer period of time, you might not run as fast. Work at a speed that’s challenging, but that you can maintain for 60 seconds. Set-by-set, it should be more difficult to maintain the same intensity. Try to keep your settings the same from start to finish!
Perform 5 rounds of sprints,
working hard for 60 seconds and
resting for 60 seconds.
After your sprint interval, hold on
to the handlebars and safely jump
your feet to the side platforms
outside of the belt for your rest
interval. When it’s time to sprint
again, hold the handlebars and
safely jump your feet back onto the
belt for your work interval.
You don’t have to increase the
speed and incline simultaneously.
You can progressively increase
your speed, or your incline, to
increase the challenge of the sprint
intervals. For example, when you’re
comfortable at speed 6 and incline
3, increase the speed to 7 while
keeping the incline the same.
10:00minutes
___60
secondsrest
60seconds
sprint
>>>5
rounds
Speed107
Incline
Speed85
Incline
Speed63
Incline
Beginner Intermediate Advanced
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Endurance LadderDuring an endurance ladder, you’ll be pushing your speed over the course of 4-minutes. You start slower, and gradually increase your speed to challenge your endurance. Think about it as a race - you want to finish fast.
Every minute on the minute,
increase your speed by one full
level. The first minute should feel
comfortable, and every minute
thereafter should build until you’re
approaching breathless in the last
minute.
Push through the full 4-minute
interval, and then rest for 60
seconds. During the rest interval,
you can either walk at a level
3, or jump your feet to the side
platforms and catch your breath.
Be sure to decrease the speed of
the belt during the rest interval if
you decide not to walk.
20:00minutes
___60
secondsrest
2incline
4rounds
minute 15
minute 16
minute 17
minute 26
minute 27
minute 28
minute 37
minute 38
minute 39
minute 48
minute 410
minute 412
Beginner Intermediate Advanced
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HillIntervalsThere are few exercises that are more challenging than running hills. During these intervals, your hill incline is going to increase while your speed stays the same. Get ready to feel the burn!
Your work interval is 3-minutes
long. Every minute on the minute,
increase your incline by one full
level while maintaining the same
speed.
At the end of the 3-minute work
interval, rest for 60 seconds by
either returning to your starting
incline and walking at speed 2, or
by safely jumping your feet to the
side platforms. Remember to set
your treadmill back to your starting
speed and incline if you opt for full
rest.
16:00minutes
___60
secondsrest
4rounds
minute 13
minute 15
minute 16
minute 24
minute 26
minute 27
minute 35
minute 37
minute 38
Speed
9Speed
7.5Speed
6
Beginner Intermediate Advanced
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Combo Sprints &Bodyweight StrengthWe’re combining the best of both worlds here, fusing sprints with bodyweight exercises. Your work-to-rest is 30 seconds on, and 30 seconds off. This workout is a total body challenge that’s great to do with a partner. Are you ready?
Set your incline to a 1.5, and choose
a speed that’s challenging for
30 seconds. If you can, maintain
the same speed for every sprint
interval. Alternate between a sprint
interval and a bodyweight exercise,
taking 30 seconds of rest between
each. You only have 2 rounds, so
keep the intensity high for every
interval.
12:00minutes
2rounds
___30
secondsrest
30seconds
work
>>>
Speed
10
1.5Incline
Speed
8
1.5Incline
Speed
6
1.5Incline
Sprint Sprint SprintPushUps
Bodyweight Squats
Plank Knee to Elbow
Beginner Intermediate Advanced