The T1000 Treadmill has enough programs to keep it interesting. However, to add some upper body strength and lower body strength, try these small routines on the alternate days of using a pre-programmed routine. Adding strength by using the same equipment you use for cardiovascular workout days is a win-win.
Walking Lunges with Incline Walk (intermediate):
When you add the lunge you are adding balance and strength. Make sure you keep your knees behind your toes, you are bending the back knee and lowering your body straight down. Start at 1 mph for these and do not exceed 2 mph. The purpose of this exercise is slow and controlled. With each increase of incline (start at 3 if you can!), complete 2-3 minutes of walking lunges and then walk quickly (3 mph+) for 5 minutes. You can complete 2-4 sets of this routine. This routine emphasizes a lot of lower body strength.
Side Shuffle with Walking Side Squats (intermediate to advanced):
If you walk on the treadmill 2-3 times per week, you are increasing your quads and possibly creating a muscular imbalance if you are not varying up your exercise program. Your IT Band (runs along the side of your legs) needs to be strong and flexible. This band supports your knees and your overall joint balance throughout your legs. Turn the routine into a quick side shuffle with a faster speed (no more than 3 mph) and then slow it down (around 1.5 mph) to add the strength component of a walking side squat. This will cause you to hit your anaerobic zone, depending on your fitness level. The side shuffle will cause your heart rate to increase a little higher (anaerobic zone) than you are used to during your cardiovascular routine. If it isn’t causing an increase, adding a simple sprint or fast-paced run after every set will get you into the anaerobic zone. However, you only want to be in this zone for a few minutes. Complete 4 sets of side shuffle (3 minutes) with walking side squat (4 minutes). When executing the side squat, hinge at the hips and lower yourself straight down, keeping your knees behind your toes. And just as you should be in any of the above mentioned treadmill exercises, be sure you are wearing the safety strap provided with the treadmill you are using.
Upper Body Walk Mixed With A Sprint (intermediate to advanced):
This routine requires one additional piece of equipment in addition to your treadmill. You will need to place a box behind the treadmill belt. Make sure the distance is comfortable for a plank. You will place your feet on the box in a prone position (lying down) with your hands on the treadmill sides. Keep the treadmill belt speed at 0.5 mph. The box should not be too high or too low. You want to maintain a straight line with your body at all times. You will place your hands on the belt when you are ready to alternate your arms/hands in a walking motion. Keep your core tight and your glutes and legs engaged to maintain stability. You can alternate this exercise with a run/sprint alternating 1-2 minutes of the Upper Body Walk with the Run/Sprint for 4-5 minutes. Completing 4 sets. This routine adds in upper body strength with an aerobic or anaerobic component.
Now go ahead, put these to the test! And happy exercising.
Written by: Guest Fitness Blogger and Certified Personal Trainer Michele Cannell
Read more of Michele’s work at her site fitgirl.us!