Treadmill Training-Tips for Constant Fitness Gains
Treadmill Training-Tips for Constant Fitness Gains
The treadmill is a wonderful machine for exercise and that is why it is a necessary component of most fitness programs. There are a number of things that a person must now for treadmill training. It is advisable to not hold on to the grips of the treadmill and use the machine with your hands free. It is also desirable to adjust the incline and speed of the treadmill according to the needs.
Despite doing everything by the textbook, many times, many people reach a stage during their treadmill training called the plateau. Further fitness gains and/or weight loss seems to be halted. So the question arises, how to get rid of this plateau? So to get an answer lets analyze the problem first. The plateau occurs because you have ‘primed’ your body for your workout routine. The body had already done its work to adapt to your current routine of workout and further gains are not deemed necessary by it. This happens with the common steady-state cardio workouts when the treadmill training routine is monotonous.
To break through the plateau, you need to bring about a little variety in your workout. You need to ‘surprise’ your body. The answer is High Intensity Interval Training (HIIT). This work out plan involves periods of strenuous workout with intervals of recovery. It involves a period of workout strenuous enough to be sustained only for up till minute and this varies from person to person. It might involve for instance, a 5 mph trot with zero incline or for the more fit people, a 10 mph run at 15 percent grade. After going all-out for one minute, take two minutes of easy workout. Easy means any setting that does not requires you to overexert. After two minute, you should start over another round of strenuous workout for one minute. An all-out effort, followed by the easy workout constitutes one cycle. You should aim to do 5 to 8 cycles at one time. You should also always warm up for 10 minutes before carrying out HIIT.
What basically happens is that the high intensity treadmill training causes the body to recruit the fast-twitch muscle fibers that are designed for short lived, powerful bursts of activity. The body feeds the tissue with energy derived from fat. During the steady-state workout, primarily the slow-twitch muscle fibers are recruited which consume less energy and the body adapts to their needs and after a certain time, weight loss is halted. By recruiting the fast-twitch fibers though a HIIT regimen, you can continue gaining in fitness and losing weight.
For more information, check out anaerobic exercise [http://runtofinish.com/anaerobic-exercise-pushing-the-limits/], and Run to Finish.
The treadmill is a wonderful machine for exercise and that is why it is a necessary component of most fitness programs. There are a number of things that a person must now for treadmill training. It is advisable to not hold on to the grips of the treadmill and use the machine with your hands free. It is also desirable to adjust the incline and speed of the treadmill according to the needs.
Despite doing everything by the textbook, many times, many people reach a stage during their treadmill training called the plateau. Further fitness gains and/or weight loss seems to be halted. So the question arises, how to get rid of this plateau? So to get an answer lets analyze the problem first. The plateau occurs because you have ‘primed’ your body for your workout routine. The body had already done its work to adapt to your current routine of workout and further gains are not deemed necessary by it. This happens with the common steady-state cardio workouts when the treadmill training routine is monotonous.
To break through the plateau, you need to bring about a little variety in your workout. You need to ‘surprise’ your body. The answer is High Intensity Interval Training (HIIT). This work out plan involves periods of strenuous workout with intervals of recovery. It involves a period of workout strenuous enough to be sustained only for up till minute and this varies from person to person. It might involve for instance, a 5 mph trot with zero incline or for the more fit people, a 10 mph run at 15 percent grade. After going all-out for one minute, take two minutes of easy workout. Easy means any setting that does not requires you to overexert. After two minute, you should start over another round of strenuous workout for one minute. An all-out effort, followed by the easy workout constitutes one cycle. You should aim to do 5 to 8 cycles at one time. You should also always warm up for 10 minutes before carrying out HIIT.
What basically happens is that the high intensity treadmill training causes the body to recruit the fast-twitch muscle fibers that are designed for short lived, powerful bursts of activity. The body feeds the tissue with energy derived from fat. During the steady-state workout, primarily the slow-twitch muscle fibers are recruited which consume less energy and the body adapts to their needs and after a certain time, weight loss is halted. By recruiting the fast-twitch fibers though a HIIT regimen, you can continue gaining in fitness and losing weight.
For more information, check out anaerobic exercise [http://runtofinish.com/anaerobic-exercise-pushing-the-limits/], and Run to Finish.
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