The Treadmill Is Back: Workout Tips You Can Use at Home or in the Gym
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iStock/Thinkstock(NEW YORK) — The treadmill is back. The once-monotonous machine is finding its groove again.
The machine is making a comeback in fitness classes, and celebrities including Heidi Klum, Shakira and Zoe Saldana are sprinting their way to great shape on treadmills.
Fitness experts Anna Kaiser, Alycia Stevenin and David Siik appeared on ABC’s Good Morning America Thursday to talk about the benefits of treadmill workouts.
Kaiser is a celebrity trainer and founder of AKT InMotion, and her new AKTread puts strength training choreography on the treadmill. Stevenin is a master trainer at Barry’s Bootcamp, and Siik is an Equinox instructor and creator of Precision Running.
They shared the following extra tips that you can use at home or in the gym:
Kaiser’s Tips
HIIT It!
Start in a lunge position, with your right leg out in front of the left. Place the opposite arm next to the front foot. The other arm should be back in the air pointing toward the back leg. Then, in one fluid movement, jump up straight, pulling the left leg out and in front. Bring the right foot up to meet it. Lift your body up as tall as possible, and end on your tiptoes. Swing your arms as you lift your body for momentum, ending with them in an L position at the top of the move. Then, jump back into the starting lunge position, starting with putting the right leg in place, and then following with the left leg.
Up and Over
Start walking on the treadmill at 3.5 mph with hands gripping on each handlebar. Lift your body into the air by putting all your weight on your arms, and straightening them completely. At the same time, move your legs in a running motion in the air, lifting knees as high as you can to your chest. Set your feet back down, take one step on the moving treadmill, and repeat the slow, controlled jumping motion with the opposite leg in front. Repeat this movement for 60 seconds.
Switch Jumps
Stand with legs shoulder-width apart, slightly bent. Lean forward with your torso, with your left arm crossed in front of your body, and the right straight out behind you. Wind up your arms, and swing them in and out as you jump straight up into the air and turn your body to the left. The move is basically jumping through the air and switching the way you’re facing, while switching the arms from bent to straight a few times to propel you. This move will get you sweaty, fast. Do 20 jumps, switching sides. After completing one of the other strengthening moves, do another set of 20 Switch Jumps.
Single Leg Teaser
Lie flat on the ground with your legs out straight and arms stretched out straight behind your head. Squeeze your core and keep your belly button tight to your spine, being careful not to arch your back. Slowly, roll your body up, keeping your core engaged, and as you do so, bring your right knee into your chest. Grab your knee and hold for a second or two. Roll back down to starting position. Repeat 10 times on the right. Then do the same 10 times on the left.
Oblique Twist
Sit in a V position, with your legs up in the air, together and bent, torso and chest lifted, and your arms back out behind you and to the side resting on the ground for support. Keep your abs engaged, and be sure not to arch your lower back. Slowly twist your torso to the right, straighten out your right leg in front of you, and cross your left over the top to your right side. Bring legs back to center. Repeat this scissor motion to the right 20 times. Repeat 20 times on the left.
Side Cincher
Get into a side plank position on your left side. Instead of stacking the right foot on top of the left, bend the leg and rest your foot on the ground behind your body. Hold your right arm out high and slightly curved above your head. Next, kick the right leg out in front of your body, and move your arm down and back, reaching far out behind your body. Move back to the starting position. Repeat the kicking movement 10-15 times. Switch sides and repeat on opposite leg.
Stevenin’s Tips
Here’s a 20-minute treadmill routine from Stevenin:
Warm Up Section
5 minute jog at speed 5.0 – 6.0, incline at 0.0 (warm-up section)
Incline Run Section
1 minute: increase speed by 1.0, incline at 0.0
1 minute: decrease speed to 5.0 – 6.0, incline 0.0
1 minute: maintain speed, increase incline to 5.0
1 minute: increase speed to 7.0 – 9.0, maintain 5.0 incline
30 seconds: recover, walking speed is 2.5 – 4.0, incline is 0.0
30 seconds: increase speed to 5.0 – 6.0, incline 10.0
30 seconds: increase speed to 7.0 – 9.0, maintain 10.0 incline
1 minute: recover, walking speed is 2.5 – 4.0, incline is 0.0
Speed Run Section: incline is 0.0 entire time
1 minute: jogging speed of 5.0 – 6.0
1 minute: increase speed to 7.0 – 9.0
30 seconds: jogging speed of 5.0 – 6.0
30 seconds: sprint at 8.5 speed or higher
30 seconds: recover, walking speed is 2.5 – 4.0
1 minute: increase speed to 7.0 – 9.0
30 seconds: jogging speed of 5.0 – 6.0
30 seconds: sprint at 8.5 speed or higher
30 seconds: recover, walking speed is 2.5 – 4.0
30 seconds: sprint at 8.5 of higher
30 seconds: recover, walking speed is 2.5 – 4.0
1 minute: sprint at 8.5 of higher
30 seconds: recover!
Siik’s Tips
Form. Get away from the front of your treadmill. Also be sure to not swing your arms across centerline — keep arm drive parallel to legs. It counterbalances forces for a healthier back and hips as well as works your core into a tighter leaner stomach.
Incline. There’s no need to keep sprinting on steep inclines. Instead, find a balance of speed and incline and keep fastest speeds on inclines under 6 percent. You also must do some incline, as well as flat, for balance.
Recovery. Be diligent. Make your recovery as exact and meaningful as your interval.
Distraction. Do not be on your phone checking emails and texting. Put it down and focus on the workout. It will go by faster and you’ll enjoy it so much more.
Consistency. Never give up the run. Amazing results in running come with consistency. Just one to three days a week can turn your entire fitness life right around.
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