How can I cross train with only one cardiovascular machine?

We all want to have a huge gym in our homes but sometimes the cost can get in the way. We are all so used to the fast and changing pace of our lives that getting on a treadmill can sound like the most mundane activity.

However, don’t look at your treadmill as a one stop cardio piece. It can be so much more.  When you think about any physical fitness activity, you should think “how many different ways can I work that same muscle?” Cross training (working a muscle in different ways) the same muscle decreases the chance of injury. Doing the same exercise over and over again can cause overuse and wear and tear of the muscles and joints. 

Let’s look at the BodyCraft treadmill and really think about how many cross training routines we can create. Remember, by adding movement to an exercise you are creating a balance component, engaging more muscle groups and increasing your heart rate. *Please remember to always use the safety strap when using the treadmill.* And try some of these combinations to get you started:

Combo 1: (level 1-beginner)

Walk on incline 5 minutes
Walking lunges on an incline
Walking lunges increasing your stride on an incline (slower speed)
Walking Lunges (increasing speed slightly)
Walking on incline 5 minutes

Combo 2: (level 2-intermediate)

Side shuffle (standing up tall) 2 minutes
Side shuffle (lower every 30 seconds to 1 minute)
Side squats
Side squats on toes
Side shuffle (standing tall) 2 minutes

Combo 3: (level 3-advanced)

Run on an incline (50% effort) 3 minutes
Run flat (100% effort) 2 minutes
Sprint 1 minute
(pause treadmill) Get off on sides to do squats
Sprint 1 min 10 seconds
(pause treadmill) Get off on sides to do squats
Sprint 1 minute 20 seconds
(pause treadmill) Get off on sides to do squats
Sprint 1 minute 30 seconds
(pause treadmill) Get off on sides to do squats
Run on incline (50% effort) 3 minutes
Run flat (100%) 2 minutes

You can add all of these combos at the beginning or the end of your current treadmill program as well. Start thinking about your other BodyCraft cardio pieces and how you can add to the already existing programs that BodyCraft offers on each cardio piece.

 

Written by Guest Fitness Blogger and CPT Michele Cannell

Read more of Michele’s work at her site fitgirl.us!