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A treadmill is a cardio-training device used for losing weight, staying in shape, & improving your endurance. Know more on how to reap the benefits from a regular treadmill session.
READ MOREThe treadmill is a cardio-training device that is accessible to all. Losing weight, staying in shape, improving your endurance and improving your breathing rate... just a few of the benefits you can reap from regular training sessions on a treadmill.
Depending on your aim and how often you train, discover our top 3 programmes to get back in shape, designed by Delphine, a fitness coach at the Domyos Club.
Here are 2 exercises if your aim is to slim down. Take it away!
If your aim is to slim down using a treadmill, you need to focus on sessions with a slow, continuous rhythm. You will be working out for a longer period of time at a low intensity to activate the lipolysis process. What is lipolysis? A simple name given to the process that transforms fat into energy to drive muscles. This mechanism activates after 30 to 40 minutes of activity. The caloric expenditure increases proportionately to the speed and distance covered.
To get the best results, we advise repeating this exercise 2 times per week and to follow a balanced diet.
If you already have a good level of running but not much time, an interval running training programme is perfect for you. This intensive workout method is based on alternating between faster and slower bursts. The aim is to work the body intensively over a short period of time. 15 to 30 minutes of interval training is enough to start burning fat and you continue to burn calories even after you stop your training session.
The treadmill can be used to target and strengthen the glutes. The muscles exercised in this way increase in tone without increasing in volume. In this programme we play with the different slope angles available on the treadmill . The workout is not running, but walking. On each stride, try to push your limits and endurance, without leaning forwards.
You need to maintain a constant speed throughout the programme. Adjust the speed to a level that is comfortable for you; if you are just starting out, try to start at 4/5kmh, if you're more experienced, try 6/7kmh. Start the training session with a 5-minute warm-up and 0% incline.
Programe:
To maximise the toning effect, you can lengthen your workout sessions with an additional 20 minutes on a flat treadmill. The glutes will already be tired by the previous exercise and will continue to work deeply. Ideally, you should train regularly and repeat this programme 3 to 4 times per week.
With a treadmill, you can work out your entire cardiovascular system. The action of running stimulates blood circulation and also improves the efficiency of your heart. You'll improve your endurance, improve your breathing and become less tired. Interval training consists of alternating periods of intense workout (over a set distance or set period of time) and periods of recovery.
Start the training session with a 5-minute warm-up and 0% incline. Next, follow this training plan:
Do 2 to 3 sets of this type, depending on your fitness. These variations will help your body to boost its endurance little by little and let you gradually extend the amount of time you exercise for.
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