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How to Get a Good Treadmill WorkoutDumbbells/Hand Weights Tired of your legs doing all the work while your arms just hang there - or worse, grip the safety bars? Try raising and lowering five to ten pound hand weights as you walk along. Also, if you're used to hanging onto the bars on your treadmill, you should start slow so that you don't fall and then simply increase speed as you gain confidence. By the end of a vigorous walk, you will have given your upper and lower body a good treadmill workout. Walk Backwards It is rather obviously best to do this at a slow pace, and without hanging onto the bars. Walking backwards uses the muscles in your legs in a whole new way and challenges you to pay attention to your balance as well, which is incredibly important in any sort of exercise routine. After this treadmill workout, you are guaranteed to develop aches in muscles that you never knew you had; remember that this is a good thing however, and that this means that your muscles are truly getting worked out. Speed Intervals Be sure to warm up with some stretches before you try this technique, as with any other type of physical exercise. The best way to do this is to walk or run as fast as you can for one minute. Then slow the pace down for a two-minute breather. After the two minutes are up, do another minute at full speed, and so on. Repeat this cycle five to eight times, as this is an excellent example of a good aerobic treadmill workout. Incline Intervals Again, be sure to warm up before you try this exercise. Walk as you normally would for five minutes. Then set the incline on your machine to four or five. Continue walking for another five minutes, then return the incline to zero. Repeat this cycle two times for maximum benefit. Toes and Heels Walk as you normally would for five minutes. Then slow down your speed and walk on your tiptoes for thirty seconds. Resume your normal walk for another five minutes, then slow down again and walk on your heels for thirty seconds. Repeat this cycle twice to exercise different muscles in your legs and feet. A good treadmill workout doesn't have to be boring, and there are many challenging and fun exercise routines that you can do in order to keep your mind and your body in tip top shape. |
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