Those treadmill reviews finally sold you on a particular model. So, you went ahead and purchased the unit. Now, you have it all setup in your home and you're exercising regular. However, those treadmill reviews didn't explain what comes next. Do you just keep walking forever at the same pace? Well, you can, but you'll eventually plateau in terms of working out your muscles and in your cardiovascular workout. You'll also be limiting results to just a fraction of what the treadmill can do for you.
Overview
By design, a cardiovascular machine, such as a treadmill, works all of the major muscle groups in a repetitive nature. This repetitive nature affords the exerciser high caloric expenditure while also increasing heart and lung strength. One of the greatest aspects of the treadmill, an aspect that the treadmill reviews often herald, is that it offers other benefits than simply working the cardiovascular system. One very popular benefit is thigh toning.
However, no matter how strenuous a workout is, it will begin to lose effectiveness over time. One might begin walking gently for 15 minutes every morning, but they will begin to achieve less and less as the body grows accustomed to the workout. This is called plateauing. When a treadmill workout becomes "too easy", the exerciser has the options of lengthening the duration of the walk, increasing the speed of the walk, and increasing the incline of the walk. This is why treadmill reviews spend much time focusing on these efforts.
Another way to avoid leveling out is to avoid the repetitious movement. For instance, our natural walking motion works our quadriceps and our hamstrings. As we increase the cardiovascular elements of our routine, we can also mix in diversity to work on other parts of our body, such as focused toning and slimming of the thighs. Treadmills naturally tone the thighs, but with focus we can maximize use of the treadmill's features for improve the efficiency of our work.
Step 1
Many people learn just enough about their treadmill to get them by. Think back to those treadmill reviews, and all of that discussion of how one model offered particular advantages. Let's start leveraging those advantages. If you haven't already, learn how to adjust the speed, and then to adjust the incline. Using a combination of speed increase and incline increase, the exerciser can achieve a more rigorous workout.
Step 2
Just because you can work out at a certain speed or incline doesn't mean you should start there. Warm up and then start slow. Work up to your top speed or incline gradually. Not only is this better for your health, it more effectively tones your body. Perhaps walk at a brisk pace for a couple of minutes, and then increase that to a light jog, and continue at that rate for 3 minutes.
If you can handle it, turn up the speed to run at 80% of your maximum for 30 seconds, and then turn it down so that you are at 50% for a minute. This is a great way to manipulate your heart rate effectively. Do you remember all that talk of heart rate monitors in those treadmill reviews? If you have one, this would be a great time to start using it.
Continue alternating at this rate a dozen times, and then finish the workout with a low-intensity 5-minute jog. Keep in mind that this type of workout is very intense. It's a great way to work out those thighs and increase your caloric expenditure. However, don't take the plunge too soon. Work your way up to this rigorous level.
Step 3
At this stage, it's time to perform incline intervals. Incline training is amazing for its cardiovascular benefits, and it increases the workload on your thigh muscles. Step 2 will provide the perfect warm-up to Step 3. First, turn the speed down slightly. Now, increase the incline until at a grade of 3 to 5. The range is generally 0 to 10.
Run at this incline for one minute, and then decrease incline to zero, and increase speed. Jog at this new configuration for 2 minutes. Then, turn the speed down, adjust the incline back to where you had it, and jog for a minute. Repeat this cycle a dozen times. When this becomes too easy, stop alternating, and perform the entire step in an inclined position.
Step 4
Remember to work out on a regular basis. Whether you want to improve conditioning or tone your thighs, it's not going to happen through casual use of the treadmill. Four times per week at 30 to 45 minutes is a good target. It's all right to divide the workout further as long as you are experiencing the full range each time. Also, use creativity to alternate workouts to keep things interesting. For instance, do all flat work one day, and all incline work the next.
How to Work Out the Front and Back Aspects of the Thighs
Step 1
Toning the front and back of the thighs, the quadriceps and hamstrings, will occur naturally when you follow the steps above. However, some people do their calisthenics work elsewhere, and use the treadmill simply for toning. In this case, the repetition is most important, so set the speed and incline at whatever allows for brisk walk or an easy jog.
Step 2
Perform interval training as described above, but there's no need for it be as high stress. Alternate between an inclined and a flat level walk as often as needed to achieve proper recovery.
Step 3
However, the focus should be on lengthening the stress period, which is where the best toning occurs, and shortening the recovery time.
How to Work Out the Inner and Outer Aspects of the Thighs
Step 1
To work the inner and outer thighs, the exerciser stands on the treadmill sideways. In other words, face the handrail. Securely hold onto the handrail, and turn the treadmill on at a slow speed. Walking sideways will tone the abductors and adductors, or inner and outer thighs.
Step 2
Stick with the slow speed for a while. Even at a slow speed, this is a great workout, and the point now is to gain the balance and coordination that will allow you to handle this workout at higher speeds.
Step 3
Once you have the flat walk down at the lowest speed, raise the incline one grade. Once you have the feel for it, go ahead and raise it to a medium level. Repetition helps toning while incline works more of the leg muscles, and thus creates more defined thighs.
Step 4
Concentrate on moving your legs apart and then back together. While facing the handrail, move the left foot to the front of the machine. Now, bring the right foot to meet it in a side skipping or sachet motion. Now, switch sides and repeat the process.
Step 5
Only increase speed and incline when you're comfortable with the current speed and incline. As you master this exercise, you can vary the incline and speed levels throughout the workout to increase intensity.
Tips & Warnings
• Always warm up. Yes, you should warm up prior to walking for extending periods.
• Use proper footwear. Failure to do so could damage your feet and legs over time.
• Consult with a doctor prior to doing anything more than a natural walking motion.
• Do you remember the discussion of the kill switch in those treadmill reviews? Learn how to use it.
• Using the incline requires a slower pace than a flat surface due to the increase in gravitational resistance.
• Treadmill reviews make a point of discussing handrail quality. It's an important feature, and make certain you have a strong grip on them before performing inner or outer thigh work.
• Respect the machine. People underestimate the level of injury a treadmill can cause.
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