If we talk about cardiovascular exercise using a treadmill we always imagine climbing on the treadmill, setting the speed and running during the minutes that we want to work.
However, it does not mean that we have to be doing the same seemingly boring and repetitive exercise on the treadmill every day. There are different variants and alternatives that we can use to make our training more varied and fun.
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Add variety to your treadmill workout
There are two variants that we can work with and add difficulty and entertainment when we talk about cardiovascular training on the treadmill: speed and incline.
Using these variables, we can incorporate some of the following exercises into our routine to streamline our work and avoid monotony:
Striding forward
In this exercise, if we play with the speed of the treadmill, we will be forced to make the strides faster, while if the factor that we are varying is the inclination, we would work more on the strength aspect of our lower body. It would be better to train yourself on spin bikes.
Lunge back
Another option that we can use to avoid getting bored on the treadmill is to perform reverse or backward strides, in such a way that we would position ourselves with our backs to the control panel, adjust the speed and stand on it (with one foot on the ground) ) to start striding backwards.
Side strides
Exercise similar to the first one described, although here we will be able to work with a slightly higher speed, even managing to perform the classic lateral strides with a small jump, in such a way that we increase the speed of movement a little more.
Plyometric squats
The exercise is simple: perform a squat in such a way that when climbing, we make a small jump upwards. Obviously, we will not be able to make a leg opening greater than the width of the tape. It is up to you to set the speed and incline.
Run backwards
An exercise that is catching on in recent times is “running backwards”, what we would call “running on your back”. To do this, we just have to select the speed and incline and start with the exercise.
HIIT treadmills
In this modality, the exercise to be carried out will be carried out by making changes in both speed and incline in periods of one minute. This would be a routine example:
* Minute one: we start jogging at a comfortable speed of 9 km / h (for example) and a zero incline. Here it is about taking as a reference a starting speed that allows us to make a comfortable and smooth jog that does not involve effort.
* Minute two: we lower the speed to 7 km / h but we increase the incline to two.
* Minute three: we reduce the incline to one but we increase the speed to 10 km / h.
And so, successively, we can go from minute to minute periods playing with speed and incline. In this case, and since the exercise can be really exhausting if we apply a high intensity, the routines should not last more than 20 or 30 minutes at most.
