The weather has been nasty lately leading most of us to retreat into the warmth and comfort of a fitness facility to condition our bodies. But many people waste a lot of time and energy training improperly on indoor cardio machines. Here’s a few tips to reduce the boredom and monotony of your indoor cardio workouts and assure your technique is top notch.
The lineups to get onto a treadmill at most fitness facilities make it easy to believe that the treadmill remains the most popular indoor cardiovascular machine. The learning curve is quick – just get on, punch in a few numbers and start walking or running. Treadmills are popular amongst sports physicians and physiotherapists because they better absorb the impact forces associated with running. Treadmills allow you to avoid unfavourable weather conditions, go for a run in the evening without having to worry about the safety issues and avoid being startled by the neighborhood dog.
- Make it a goal to not hold onto the rails while jogging or walking. Instead, use your muscles to balance and support your body.
- Keep your abdominals contracted, look forward and avoid swinging your arms side-to-side and crossing the mid-line of your body.
Treadmill workout idea:
- Warm-up. Do 1 minute of a walking hill climb. Then 1 minute of a flat, comfortable jog. Then 1 minute of a flat sprint. Then 1 minute of a flat, recovery walk. Do this 5 times for a 20 minute workout. Cool-down
- Once a month, try a time-trial workout. Program in a distance like 5km (3miles) and record how long it takes you to complete. Next month, try it again and this time try to go a little faster. As you get fitter, you should be able to perform the same distance in a shorter period of time.