Make Your Time on the Treadmill More Effective
Running offers one of the most intensive workouts there is. In fact, a five mile run can burn off upwards of 500 calories! That's even more than rowing, stepping, or cycling. With running, you get more results for your sweat, and the cardio effects are unbeatable. Still, for all the awesome health benefits jogging has, it can be less than, well, fun. So, you may as well max out the health benefits of your time on the treadmill. Here are some tips for turning your running routine into a full body workout.
1. Use the incline function. You can burn up to double or triple the calories by running uphill instead of even terrain. Plus, you'll be toning your legs and developing sexy calves. The best way to take advantage of the treadmill incline is to use the interval approach. This means that you'll run a few miles (or minutes, depending on your skill level) on even ground, do a quick burst of uphill running, and go back to a zero percent grade again. Your body continues to perform at peak levels throughout the workout, but your leg muscles get a chance to recover before revving up again.
2. Incorporate weights. While running and jogging can be great for cardio and the lower body, the upper body seems to just go along for the ride. Tone your arms by adding small hand weights. Too much weight can be damaging to your joints (especially the elbows). To help develop firm arms, you can also incorporate weights into your cool-down period. As you slow your pace toward the end of your run, take hand weights and lift your arms over your head, then slowly lower them to your sides, and raise them again. Repeat this throughout your cooldown and start seeing results in a few weeks.
3. Change up your speed with ladders. You can use a combination of comfortable jogging and short sprints to improve your overall calorie burn. After you're fully warmed up, sprint for 30 seconds, then take a slow recovery pace for the next 30. Then, bump up the sprint to 45 seconds, and recover for another 45. Then, go back down to 30 second intervals again. As you become more adept, you can add in longer sprint and recovery segments--just be sure to always add an equal or slightly longer recovery period.
Use these simple tips to ramp up your run, increase muscle tone, and burn more calories. Plus, when you mix it up, you'll probably find that even though it's more challenging, your runs will go by more quickly and be more interesting. Just don't forget to cool down, stretch, and drink plenty of water to keep your body performing at peak levels during, before, and after each workout!
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