Are you a beginner or intermediate runner? Want to tone up or develop your stamina? Check out advice from our coaches and treadmill training programs that adapt to your athletic experience.
Losing weight, getting in shape, building up your stamina and improving your lung power... training on a treadmill offers all these benefits and more. Designed by Delphine, a fitness coach at the Domyos Club, we have three programmes to help you get back into shape, depending on your objective and your level of ability.
The treadmill burns more calories than any other piece of fitness equipment. The work you do on a treadmill engages every muscle in your body at the same time. And in responding to that effort, your body has to draw on your energy reserves. An hour's running burns around 600 calories.
Here are two exercises you can do if your aim is to lose weight. Give them a go!
PROGRAMME 1: FOR BEGINNERS
If you're looking to lose weight on the treadmill, you need to take your sessions slowly but steadily. The idea is to work over a long period of time at a low intensity to trigger a process known as lipolysis. So what is lipolysis? It's the name given to the process whereby fat is converted into energy to supply the muscles. It takes effect after 30 to 40 minutes of activity. Your calorie burn increases proportionally to the speed you run at and the distance you run.
Programme:
- 10 minutes. gentle warm-up.
- 25 minutes. running at a constant pace.
- 10 minutes. drop back down to a slower pace to get your breath back gradually.
For the best results, we recommend you do this exercise twice a week and eat a balanced diet.
PROGRAMME 2: FOR EXPERIENCED ATHLETES
If you're a good runner, then a programme involving interval training is the perfect way for you to make progress. Taking an intensive approach, interval training alternates between fast and slow running. The aim is to push the body hard over a short period. It takes the body just 15 to 30 minutes of interval training to start burning fat, and you'll even keep on burning the calories once the session is over.
Three programmes:
- 4 minutes of fast running followed by 2 minutes of slow running. Do four times for a total duration of 24 minutes.
- 1 minute of fast running followed by 1 minute of slow running. Do ten times for a total duration of 20 minutes.
- 30 seconds of fast running followed by 1 minute of slow running. Do ten times for a total duration of 15 minutes.
Please note: These are intensive programmes. They are not designed for beginners or for anyone with health concerns.
You can use the treadmill to work specifically on your glutes and build them up. The muscles you engage become toned without bulking up. The trick is to vary the incline. You work your muscles not by running but by walking. With each stride try to push yourself to the limit in terms of the movements you make and your stamina, while making sure you don't lean too far forward.
PROGRAMME: ACTIVE WALKING ON AN INCLINE
This is a programme that involves walking at a constant speed the whole time. You should walk at a speed suited to your level of ability. If you're a beginner, aim for 4 to 5kmh, and if you're more experienced, try to hit 6 to 7kmh. Start the session with a 5-minute warm-up at 0% incline.
Programme:
- 2 minutes. incline of 4%
- 2 minutes: incline of 6%
- 2 minutes: incline of 8%
- 3 minutes: incline of 10%
- 2 minutes: incline of 12%
- 3 minutes: incline of 10%
- 2 minutes: incline of 8%
- 2 minutes: incline of 6%
- 2 minutes: incline of 3%
Maximise the toning effect by extending your sessions with a 20-minute run at 0% incline). Having already been engaged in the previous exercise, your glutes will keep on working hard. Ideally, you should train on a regular basis and do the programme three or four times a week.
Treadmill running is a great way of working your cardiovascular system. Running stimulates blood circulation and makes your heart more efficient. As well as boosting your stamina, you'll build up your lung power and tire less easily as a result. Interval training involves alternating between intense physical effort (over a specific distance or period of time) and periods of recovery.
PROGRAMME: INTERVAL TRAINING
Start your training session with a 5-minute warm-up at 0% incline. Then follow this training plan at maximum speed:
- 2 mins at 0% incline
- 2 mins at 6% incline
- 2 mins at 8% incline
- Recovery: 2 mins at 0% incline
Do this sequence 2 to 3 times, depending on your level of fitness. Mixing it up like this will help you develop your stamina and work out for longer and longer.
- Wear the right gear (fitness shoes and clothing).
- Stretch and drink water after each session.
- Rest for a day between sessions so you can recover better.
- Use a heart rate monitor when you train and keep a close eye on it.
- Back up your training by eating a balanced diet.