Use This Treadmill Workout Plan To Make The Most Of Your Time In The Gym

Although it is not the most exciting equipment in the gym, there is no denying that using a treadmill is an effective way to get fit. However, there are many different ways to use it, so to get the most out of your training it’s a good idea to step on the belt with a clear workout in mind.

To help in this regard, we have enlisted Ian Scarrott, Personal Trainer at PureGym Loughborough and Running/Triathlon Coach. Along with three treadmill workouts to try, Scarrott also put together a comprehensive warm-up and warm-up plan to include. Once you’ve tried these sessions, try some of the other exercise suggestions on the treadmill.

Before you reach the treadmill

“Before each session, I recommend doing some butt activation exercises, making sure the quadriceps are relaxed,” Scarrott says.

Scarrott recommends doing five minutes on the cross trainer and then doing the hip flexion and gluteal activation exercises.

Hip flexor stretch

groups 3 actors 12 each side

Begin in a squat position with your knee on the floor or completely out of it. Make sure you have a soft surface to rest your knee on. Swing back and then forward again to complete one rep.

brigade bridge

groups 3 actors 10

Lie on your back with your feet close to each other. Lift your hips up to form a line running from your knees to your neck. Squeeze your glutes at the top of the movement, then lower under control.

2 side drawers with resistance band

groups 3 actors 10 each side

Wrap a short resistance band around your thighs and lower it into a squat position. Step to the side and keep the tension in the belt.

3 step above the knee

groups 3 actors 10 each side

Climb on an elevated surface and bring your back leg, raise your knee to your chest.

Warm up and warm up

Once your hips are relaxed and your butt is activated, move onto the treadmill for the rest of the warm-up.

Spend 5-10 minutes increasing your pace from about 3/10 effort (where you can speak the conversation) to 5/10 effort (steady – where you can still speak comfortably in sentences) to 7/10 of effort (rhythm – where you can Just say a few words).

To warm up after that, spend 5-10 minutes with an effort of 3/10. Follow this by tensing the following muscles for 15-30 seconds:

  • Calves: upper and lower
  • Occupy
  • hamstrings
  • closeups
  • kidnappers
  • Hip flexors
  • lower and upper back
  • stomach muscles
  • Arms and shoulders (optional)

Treadmill Workout Plan

Scarrott suggests doing one of the following three exercises each week to get used to pushing yourself harder on the treadmill. Make sure to do pre-workout activations and warm up before getting into sessions.

First exercise: the pyramid

In this exercise, you will alternate between running hard for a set amount of time and then running at a recovery pace. There are seven periods in which you run vigorously and the time changes in each round. The first period is 15 seconds, then each work period increases by 15 seconds until you have run for 60 seconds. Then reduce the duration of the run by 15 seconds at a time until you are done running for 15 seconds again. Here’s the entire sequence.

  1. He runs 15 seconds Recovery 15-60 seconds
  2. He runs 30 seconds Recovery 15-60 seconds
  3. He runs 45 seconds Recovery 15-60 seconds
  4. He runs 60 seconds Recovery 15-60 seconds
  5. He runs 45 seconds Recovery 15-60 seconds
  6. He runs 30 seconds Recovery 15-60 seconds
  7. He runs 15 seconds Recovery 15-60 seconds

“It’s your choice of pace to go, but don’t exaggerate too much on your first reps,” Scarrott says. “My challenge is figuring out if you can maintain a 7/10 effort for that long. Your pace may change all the time, and it may vary from day to day due to stress, hydration levels, nutrition, sleep, menstrual cycle – you know where you are.”

The second exercise: one minute reps

Again, this exercise alternates between hard running and running at an easier pace to recover.

“Do a one-minute workout and build up to 8/10 of the effort,” says Scarrott. “Focus on pushing yourself – you may not be able to talk at all. This will sound difficult but will become easier if you train yourself to run vigorously for long periods of time.”

1 play

actors 2 time 60 seconds at 7/10 effort Recovery 60 seconds at 3/10 effort

2 Play

actors 6-8 time 60 seconds at 8/10 effort Recovery 60 seconds at 3/10 effort

Third exercise: Fartlek

The term fartlek means “fast play,” and sessions often involve mixing your own beat without a specific structure. In this case, jump on the treadmill (after a warm-up of course), run for 10-12 minutes, throwing bursts of speed at varying times and distances. If you’re short on inspiration, we’ve got plenty of suggestions for fartlek sessions.

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