Those who have a treadmill at home or any "cardio" device, right now, have a treasure. Sometimes we think of one of these devices as a substitute for a run when it rains or when it is cold outside, but the truth is that any of them can give us a very demanding workout in a short time... How?
Here are some ways to optimize your time on a treadmill.
What can I do with this machine?
We've already got our Running shoes on and we start with a 10-15 minute progressive warm-up; a good way to prepare for a 10-15 minute interval workout. But before this we are going to set the density of the workout and this is where the fun begins. Here is an example with the treadmill but it is totally transferable to any apparatus that we have to exercise at home, change km / h by watts and ready.
It is not necessary to have a treadmill with a lot of power that forces us to run at very high intensities, playing with the density (the ratio between run to intensity and pause) we can make a more than good training.
Playing with the intensity
Therefore, we will first establish this ratio. But before this, it is important to note that the pause has to be active (running) so we will have to take into account the intensity of the interval (the speed) and that of the pause.
This is much clearer if we take it to an example...
- After doing a general warm-up(finishing the last two minutes at 80-85% of the interval intensity) we perform the following workout:
2 sets of 5 repetitions each with one minute duration per repetition.
The active pause time will be 30 seconds so the ratio will be 1:05. If to a short pause we add that it is not at a low intensity the workout will be much more demanding.
In my case, the interval will be at 16 km/h ( 95% of my Maximum Aerobic Speed) and the pause will be at 14 km/h which will allow me a small recovery.
Between sets I will be able to have 3 minutes of recovery at a low intensity 8-9 km/h.
If we need longer breaks it will decrease the density of the workout, although we will be able to exercise at higher intensities.
What if I don't have a treadmill?
Swap running for a circuit of push-ups, squats, strides, sit-ups, etc. and you will see how you can have a great session in your living room.
If you find all those low intensity sessions staring at the wall or the TV too long and boring, here is a good alternative.
Treadmill running technique training
Read more news about: Running Training
