Hometown: Lake Forest, IL
What to Expect During Mary’s Classes: Lots of pop music, total burnout and some lame jokes.
Favorite Quote: Keep it simple, keep it fun, keep it you!
Outside ENRGi: Being active outside (I love walking and biking…even in the cold Chicago winters) exploring new places, and testing out new beers and wine.
Guilty Pleasure: Cake pops…I haven’t met one I can say no to.
When you find yourself on the treadmill and are about to press “start”, do not forget that there are many more opportunities to diversify your workout. You can change the speed of movement of the canvas and the angle of inclination, choose a demonstration of various parameters on the computer. Professional trainers believe that sprinting on a treadmill is a great option for daily training.
Treadmill workouts for efficiency
If you are preparing for your first half marathon, you can adjust the treadmill to the speed of jogging and run longer. If you just want to walk while watching the podcast, you can choose the pace of walking and go on a cruise whenever you want. But if your ultimate goal is efficiency and you want to burn a lot of calories in a short period of time, then a treadmill is one of the best options.
When you accelerate to the maximum speed for a short period of time, say, for 30 seconds, and then switch to jogging to recover, then you are somehow following the principle of interval training. Experts from Harvard found that interval training allows you to burn the maximum number of calories in a short time. This is largely due to the process of excessive oxygen consumption, when the body burns fat more efficiently after exercise.
Warm-up
Sprint training on the treadmill
To enjoy the full benefits of interval training on a treadmill, you must overcome the aerobic threshold and run with an effort of at least 80 percent of your limit before moving to a slower pace. This type of running is exhausting, but you will be able to run your next sprint with the same (or higher) level of intensity. As with any other training, do not forget to warm up at the beginning and cool down after completing the sprint.
Pre-workout warm-up
Always take at least five minutes to warm up. Try walking on the treadmill for a couple of minutes before you start jogging. The speed of running during the warm-up is individual, but, generally speaking, it can be from 4 to 7 km / h. Gradually increase your speed, so that by the end of the warm-up you can switch to jogging.
Treadmill Sprint options
To begin with, 30-second sprints are not an easy task. Start warming up at a speed of 4-7 km / h and then jog for about a minute. Then increase your speed to sprint speed. Remember that your speed should be at least 80 percent of the maximum possible.
Run for 30 seconds before switching to walking or jogging for a minute. Repeat the exercise for as long as the workout lasts before moving on to cooling down. Ideally, interval training should last at least 20 minutes.
Sprint
Change the degree of inclination of the moving canvas during the sprint, or try to recover while the canvas is moving in the “rise” mode, if you feel that it is time to increase the load.
Cooling phase
It is very important that your heart rate is restored before you start stretching. Allow your heartbeat to return to rest by taking a few minutes to walk on the treadmill. Then, after running, stretch your calf muscles, quadriceps, and hamstrings, because these muscles get a lot of energy while sprinting on the treadmill.