The so-called "workers must first sharpen their tools". In general, each club will be equipped with a treadmill. If the hardware is available, how does the combination of (treadmill) on-board movement rules mobilize the enthusiasm of the runners?

Climbing (uphill) slow walking

This kind of training is a relatively basic exercise, and it is a good choice even for members who have not touched a treadmill in the past.

According to Sexton, chief trainer and qualification trainer of BLAST, Atlanta, “Firstly, we need to know the position of the incline button on the treadmill to understand the percentage gradients. Initially, the gradient is adjusted to a moderate slope of 9%. Adjust the incline angle of the treadmill from 9% to 15% or more of the gradient to increase overall heart and lung function and muscle strength."

Although the action looks simple, as long as you personally try it, you will know that the effect is really not covered. It will surely make you happy.

Sexton mentioned: “Each increase in the level of the treadmill’s degree of difficulty will increase the participation of leg muscle fibers, and at the same time require that the body's aerobic and anaerobic system be more involved. Ultimately, it will be perfectly shaped after adequate aerobic training. Leg hip muscle lines."

In this training process, it must be remembered that the movements must be maintained at all times.

“Keep the body in a natural position and lean forward slightly from head to toe. The arms swing naturally and the knee joints do not lock. When the foot falls, the middle of the sole of the foot touches the track of the treadmill. Do not over-shoulder your chest and keep the maximum back span of your legs. This prevents Injured lower back."

High intensity intermittent full speed running (HIIT sprints)

What can I do if I have to stretch out my physical fitness and desire? Try HIIT! To solve your concerns, HIIT is a way to exercise a significant amount of short-term intensity training on a treadmill.

Sexton said: "The Sprint Intermittent Sprint Training is very time-critical and even if you finish the treadmill training, the fat burning effect is still obvious, which will increase the plasma beta-endorphin value in your body (usually higher than the current endurance training body - Endorphin value), body and mind happy and relaxed. HIIT is now generally considered to be a very effective exercise mode compared to the current intensity of endurance exercise, can promote blood circulation to enhance physical fitness."

If you want to achieve better results, do a cyclical action, run at full speed for 20 to 60 seconds during advanced behavior, rest for the same amount of time, and then move on to the next cycle or higher intensity exercise.

Sexton suggested: "You can try Tabata-style training, take a 20-second treadmill sprint training with 90% oxygen uptake and rest for 10 seconds, reciprocate eight groups for 4 minutes," she advises trainers to lengthen Tabata training time. By 16 minutes, there are four groups (a group of eight cycles, four minutes). "If you have an oxygen uptake of 90%, I promise you will be exhausted by completing the four groups."

What effect does this kind of training have on muscles?

Sexton explained: "Full speed running requires power, that is, with the aid of the overall chain of participation, the ankle plantar flexes from the calf force, relies on the hamstring extension of the hip joint to drive the knee joint to do the bending action, followed by the hip flexion to drive the knee joint. Stretching, gluteal muscles do hip movements that drive the thigh extensions."

Remember that this involves more than just lower body movements.

"Of course, during the training, we use the abdominal muscles to keep the core balance stable, and at the same time to do swing arm movements." Remember that in addition to the body's heart and lung systems are working. Sexton cautions that high-intensity exercise is often associated with a high risk factor and is easily injurious. She suggests that you must prepare for warm-up exercise before you run a HIIT exercise.

"Before the intensity interval exercise, perform a set of dynamic warm-up stretching exercises with constant intensity to warm up the body and mobilize body coordination, because the next step is to do higher-intensity training."

Arches

Sexton advised treadmill runners to adjust the slope of the treadmill to about 15% and set the speed to 1.5 meters per hour. She said that the action does not need to be too fast and it can be slow, so that the participants can adjust the accuracy of the movement at any time to increase the muscle concentration.

Sexton explained: “Using quadriceps as a stepping exercise to open the training, glutes and hamstrings move the legs to make forward moves, while the abdominal muscles participate in keeping the body upright and balanced. At this time, the heart rate can be increased steadily to the body. The lower part plays a shaping effect. Large-dimension muscles need more strength, so you don't need to breathe.”

When carrying out this training, keep in mind the rules of movement and ensure maximum safety.

Sexton said: "Get hold of the treadmill arm or handle to help the upper body straighten up, keep the abdomen tightened, and bend your knees until you keep the thighs at an angle of 90 degrees. After that, the gluteal muscles get up and keep the action coherent. Remember not to lock. knee."