Treadmill Cardio Workouts
Some runners consider treadmill training a necessary evil, if not a punishment. But when the weather is bad or you just can't get outside, treadmills can be a training lifesaver. If work or family commitments keep you in the dark when it's time to run, hit the treadmill. Especially as a beginning runner, you may enjoy the controlled environment and timing of a treadmill. You can enter your pace and stay at that pace. Some treadmills incline so that you can get a small hill workout (without the downhill pressure on your knees). Adding periodic inclines also varies your stride and reduces your chances of an injury. A treadmill offers a soft, consistent surface (which some people find boring). If you're a multitasker, you can run on the treadmill while you catch your favorite show or listen to a podcast or some high-energy tunes. If most of your training runs need to be on a treadmill, be sure to schedule some time as you approach your event to get your feet on the road. You'll want to...
You'll see young guys lifting way too much weight with bad form, older guys lifting way too little weight on machines that require almost no attention to form, and everyone plodding along on treadmills and recumbent bikes with little idea of why they're doing it. (In fact, one of the oldest jokes in the gym is about the guy who'll circle the parking lot for fifteen minutes to get the space closest to the front door, then go in and walk on the treadmill for a half hour.)
Just like equipment that you can find at a gym, some machines are designed to improve cardiovascular fitness (stationary bikes, treadmills, rowing machines, NordicTracks, stairsteppers, or climbers) and others are used for strength training (free weights, weight machines, bands, and tubing). Before you buy anything, realistically assess your fitness goals so you can look for the equipment that will help you meet them. A piece of fitness apparatus will quickly become an eyesore in your bedroom if it remains unused.
The Bellrose Gym isn't what one would call a hardcore club. It's of the commercial variety designed for casual fitness seekers and overweight housewives. The layout is made up of mostly stationary bikes, treadmills and a smattering of exercise machines. Half of the floor space is reserved for various types of aerobics classes. But it was downstairs, in the basement, where I was headed -- dark, dank and reserved for anybody who really wanted to train. It had weights, benches and more weights. Nothing fancy. Yet, it did have a power cage and dumbells that went up to 100 pounds and it welcomed anyone who chose to forgo the niceties of the main floor and enter into the pain zone. As grungy as it was, the basement wasn't a bodybuilders' hang out in the traditional sense. There was never any talk of competing, nor did anyone of any prominence train there. I
Many individuals are of the impression that strength training is something divorced from the heart and lungs. It was never scratched in stone that human beings can get a cardiovascular training effect only from treadmills, ellipticals, Reebok step classes, and dance aerobics. In fact, it has been proven time and again scientifically that high-intensity strength-training exercise will stimulate the body to produce substantial and profound cardiovascular adaptation and many more fitness benefits besides that conventional low-intensity aerobic exercise cannot. Baum reported on thirty-one healthy but physically unfit subjects aged twenty to forty-five, including eight women, who completed a Nautilus weight-training program involving two or three thirty- to forty-minute sessions per week for six months. Their aerobic capacity, assessed on a graded treadmill exercise test, improved by 33 percent over the course of six months. Meanwhile, mean body weight declined from 171.51 pounds to 149.25...
Taking your pulse manually on your wrist or the carotid artery of your neck is the most basic way to monitor your heart rate. Trainers like more sophisticated methods for checking how closely their clients are working within their target heart rate range and how quickly they recover after an aerobic session, both of which are keys to general fitness and specifically to cardiorespiratory conditioning. For more details on these topics, see Chapter 12, Your Heart Will Love Aerobic Exercise. Some high-end, gym-model aerobic apparatus, including treadmills and stationary bicycles, have heart-rate monitors built into the handrails or handlebars by reading through the palms of your hands, but these are far less accurate than personal heart-rate monitors.
If biking isn't your thing, let your feet do the walking and buy a treadmill. As is true for the stationary bike, there's a whole range of options for the treadmill, ranging in price from 500 to 5,000. Again, if you're going to use it regularly it's far better to drop four figures on a solid machine. Three brands we endorse are Star Trac, Quinton, and Trotter. Treadmills can give you a great cardiovascular workout.
Other running surfaces include treadmills and water. Treadmills are very popular at fitness centers and may also be available to you when deployed aboard a ship. Most treadmills are state of the art in terms of cushioning and you can control the speed and intensity of your work out. Perhaps the biggest problem when working out on a treadmill is the boredom that is often associated with the monotony of the unchanging environment and the consistent pace. A portable cassette player or radio may be helpful, particularly during longer runs.
Most modern treadmills monitor time, calories and pulse. They have miles or kilometres readouts to save mathematical gymnastics. You can wear a walkman, discman, iPod or whatever in safety and, on most treadmills, store a drinks bottle easily to hand. There is no getting away from the unpleasant fact that some individuals sweat all over the treadmill and don't always mop up. If you have a tendency to perspire copiously take a towel on board. You will tend to run in astride pattern that suits treadmill running. It will differ from your natural technique. People have been known to make spectacular exits from treadmills, usually through looking at a TV monitor while increasing speed. I once saw a guy draped across a nearby pec-deck machine making this very manoeuvre. They must be treated with respect to ensure safety. Read any applicable safety warnings posted bythe machine.
People sweat when they lift weights, run on treadmills, ride stationary bikes, and toil away on stair climbers, VersaClimbers, and rowing and cross-country ski machines. Just writing about it is enough to make one break into a cold sweat. All this sweat can turn a poorly maintained gym into a very, how shall we say, pungent environment. Most gyms, however, wash their machines with aromatic cleaning fluid as well as vacuum and scour the locker rooms.
Certain knowledge that if they lift weights they'll get big, bulky muscles, just like Ronnie Coleman and me. They are terribly careless when they prominently feature pictures of female physique competitors who are all too apparently willing to do enough steroids to grow huge muscles without a disclaimer to that effect. The overwhelming majority of the female population is not capable of building huge, masculine muscles, or noses, chins, ears, hands, veins, feet, beards, eyebrows, and all the other little details that separate the boys from the girls. Pictures of females who have taken this rather drastic step in a rather atypical direction should not be viewed by impressionable housewives trying to decide whether to start a weight training program. It's bad for membership sales, and I have to think it can't be terribly good for supplement sales either. Yet the publishers seem to be oblivious to the fact that they have created an objection to be overcome every time an uninformed woman...
Is significant, the additional muscle will function as a force-dissipating agent to protect your bones. It is in areas such as this that proper strength training asserts itself as a superior means of exercise, especially with senior citizens. Jogging, walking, playing golf, running on treadmills, and the like do not provide enough of a meaningful load to cause the body to grow more protective muscle. Even lightweight exercises are ineffective in this regard. In one study, fifty-six subjects were randomized to either heavy or light resistance training only the group that performed their resistance training with heavier loads increased their bone mineral density.*
If you join a health club, you'll find yourself linked to an entire family of mechanized devices with which you can bond to enhance your aerobic fitness. Some of these cardio machines mimic some kind of natural or sports activity but in a climate-controlled environment. Stationary bikes, rowing machines, treadmills, and other apparatus allow you to use the same muscles as you would bicycling, rowing, running, or walking outdoors. Most can be programmed for a specific degree of challenge or can be operated in manual mode. Therefore, when you climb aboard, you can select the speed and or resistance of these machines when you start and can readjust if necessary while you are exercising. In addition, elaborate display consoles on health-club models and even some high-end home models will help you monitor your workout. Where necessary, as on a stationary bicycle, these machines can be adjusted for users of various heights. Typically, when you get on a cardio machine and begin walking,...
If you find that your pulse is ticking along comfortably at 138 beats per minute, say five beats or so above your calculated target heart rate, keep going. If, however, you're unable to mutter your name three consecutive times, slow down until you can tell someone what you had for dinner last night. In other words, use common sense. Jonathan recently saw a new gym member running on a treadmill like a businessman sprinting for the last train home. It seemed like only a matter of minutes before he was expelled from the revolving belt like a watermelon seed squeezed from one's fingers. When Jonathan asked this ambitious but misguided chap what he was doing, the wheezing runner explained that he was five beats below his target zone. (Jonathan checked his pulse and found out that in fact he was over his target zone by a wide margin.) If you don't want to be bothered with taking your pulse, but want to be sure that you're training in your target zone, heart rate monitors are available. A...
I wonder what Eugene Sandow would think if he saw people riding bicycles that didn't go anywhere and running on treadmills for no apparent reason other than to run Years back, nobody did aerobics. What for They don't build muscle However, it was a common practice to use those beautiful muscles for something practical like sports or to be able to more effectively perform manual labor. Getting out in the fresh air and sunshine was a healthy activity that went hand in hand with a healthy appearance. If you look for the dangers in anything you're sure to find them and this certainly is the case with exposure to ultraviolet light. Everyone these days seems to avoid the sun like the plague. In my opinion, the dangers have been grossly exaggerated. Sunlight provides the purest form of vitamin D. It also assists in the production of certain hormones (including testosterone ) Simply follow two rules when it comes to sun exposure. 1 Don't burn. 2 Don't get so tanned that you no longer can burn....
People might also notice I have not mentioned home gyms. Why Five years or so of running a successful private training business showed me that home gyms are not a practical way to go for most people. I would estimate roughly 80 or more of the people I trained had a home gym for sale along with various treadmills and stair steppers only used a few times.
Often banked and provide no shock absorption. Always change the direction you run on a track or path from one session to the next to reduce any biomechanical problems that may result from track conditions and repetition. Most treadmills are state of the art in terms of cushioning and you can control the speed and intensity of your workout. Deep water or aqua running is mainly used for rehabilitation as it takes the pressure off muscles and joints while providing cardiovascular benefits.
The Donts of Treadmill Buying
Though competitive runners are advised to run on the road, there are several reasons why you should buy treadmills anyway. You might have a family which means that your schedule does not have the flexibility it once had.