1. ALWAYS walk/jog/run at a one-percent incline at least.
2. NEVER hold on to the treadmill. Keep your arms moving (no hands on hips, NO HANDS ON TREADMILL)
3. Running or jogging for 30 minutes is equivalent to walking for an hour
4. A brisk walk or light jog at a high incline really focuses on the back of the legs (hamstrings).
5. It’s OK to take breaks and try intervals (which are great for fat loss), such as running at a one-percent incline and then brisk jogging at an eight-percent incline.
Why?
1. Moving on the treadmill with at least a one-percent incline is most similar to real life. Anything under that is more like walking at a decline.
“Research has shown that when you set the treadmill at a 1-2% incline, it will simulate the "intensity" of outdoor running (make up for the lack of wind resistance in outdoor running). “
I recommend increasing the incline and manipulating your speed to optimize your workout.
2. You are not burning optimal calories if you are hanging onto the treadmill. Decrease the speed/incline, or stop and take a break, but DON’T HANG ON.
You burn more calories when you move more body parts, so pump those arms! The faster your arms move, the faster your lower body moves too. Try it. (please read my former cardio post)
3. Walking is great exercise and should not be discounted. However, you have to walk twice as long to reap equivalent benefits of running.
4. A lot of bodybuilders and athletes trying to preserve muscle do this high-incline running, because it strengthens the hamstrings (back of thighs), which tend to be less developed than the quadriceps (front of the thighs).
5. I’d rather my client take a break then hang onto the machine. Mix up your workout constantly and cross-train.
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