The treadmill is a home fitness device often chosen for cardio training. But it is also an ideal device to strengthen your muscles: it works the legs of course, but also the abs. Details in this article!
Running on a treadmill to regain shape and shape
The treadmill helps you build muscle. And provided a regular training, the results are quickly visible. Very quickly, you can pick up the pace and lengthen your sessions. Then over the weeks, your legs, your glutes, your abs take shape, while you improve your breath and strengthen your heart.
Clearly, the treadmill offers you both form and shape: it allows you to reshape your silhouette in a few months, while gaining in dynamism and general well-being.
What are the concrete effects of a session on a treadmill?
The benefit of training on a treadmill is noticeable very quickly. However, if you are overweight it may not look spectacular on the scale as you are replacing fat with muscle. On the other hand you notice that your silhouette is refined.
On the other hand, the treadmill does not develop muscles in volume, but in tone. You may have noticed it: athletes who run a lot – marathon runners, for example – have a slender and toned figure.
Adapt your treadmill sessions to your needs
The treadmill works many muscles. Your calves, thighs, buttocks are used intensively. At the same time, your abdominals and lower back are involved during training, assuming a constant sheathing role. Finally, your arms, shoulders and back are stressed, but to a lesser extent, by the swinging movements of the arms during the race,
You can optimize your sessions in a specific way to achieve your goals: you just have to adapt your sessions.
If you want to get the most out of your glutes and calves, tilt your treadmill. Tilting, on the other hand, will stretch your calves more. Finally, if your mat also offers a negative inclination (declination), alternate the settings: you will use your muscles eccentrically, and do a complete and quality work on the lower body.
If your goal is to optimize fat loss, do long workouts at moderate intensity. For example, opt for a moderate run, or even a brisk walk, for 45 minutes to an hour, continuously or in intervals. And that, 2 or 3 times a week ideally.
General physical conditioning
Finally, if you’re aiming for a full-body workout, supplement your treadmill workouts with targeted exercises that work your arms, shoulders, and back.
Optimize your treadmill workouts
Working out on your treadmill deserves as much care and preparation as a workout outdoors or indoors. Here are the good reflexes to adopt.
Start by wearing good shoes, suitable for running. Just because you’re on a treadmill doesn’t mean their choice is less important! Then, precede any workout with a warm-up, to prepare your muscles for the effort. For this, you can simply start by walking, and then gradually increase the speed.
During the session, look straight ahead, keeping your head up. Avoid rolling over, looking at your feet, or staring at the console too often to maintain good posture.
Also take the time to relax at the end of the session, stretching all your muscle groups.
Finally, resist the temptation to get back on your treadmill too quickly! You must space out the sessions by at least one day, to allow your muscles (including your heart) to recover.
One final recommendation for building muscle with your treadmill: be regular. It might even be easier than you imagine, because all athletes will confirm it to you: “the more you run, the more you want to run”. It will suffice to persevere for a few sessions so that your regular training becomes a (good) habit. This is all the more true as the results will be there quickly and will encourage you even more to continue.
So when do you start? All you have to do is choose your device from the NordicTrack range to get started in the best possible conditions. The hardest part is often getting started: we believe in you!