How to use your treadmill
Using a treadmill may seem intuitive enough, but there are actually tips on how to get the most out of your treadmill session. Read on for more!
Discover the benefits of this cardio training device and follow our advice to start your practice!
1. Why use a treadmill?
The treadmill is an effective device for burning calories. You practice at home, without depending on the weather, all year round! The treadmill is:
- A significant advantage: that of running… at home and at your own pace!
- A sustainable, long-term investment
- Solid and accessible equipment for everyone to practice in complete safety, also recommended for rehabilitation
- Better cushioning than city coverings
It is important to choose the right treadmill to ensure that it meets our needs.
3. The right position
To start well, focus on a straight back or leaning slightly forward, while sheathing the abdominal strap. Strong and sheathed abs indeed limit the constraints on the lower back.
4. The right exercise
The treadmill offers a multitude of exercises: walking, jogging at a moderate pace, or running at a faster pace.
The use of the inclination also makes it possible tothe increase difficulty of the effort by activating more specific muscles, in particular the glutes and the thighs.
PRO-TIP:
Walking at a steep incline provides more joint and back comfort, while burning up to 4x more calories.
5. Treadmill programmes
Julie, our sports coach at Domyos Club, shares these treadmill programmes to start using the treadmill.
To warm up, do some leg curls and stretches (quadriceps, hamstrings, calves).
For the first session, start with walking at a pace (between 4 and 6 km/h) that suits you in order to familiarise yourself with the mat before gradually increasing the speed.
If you want to run, always remember to lengthen your stride forward on the mat and above all to set the speed of it on your rhythm and not the other way around.
ON THE FIRST WEEKS, START WITH A SESSION OF 40 TO 60 MINUTES:
- 10-15 min: warm-up by brisk walking or light running
- 25-35 min: steady-paced session body (about 70% of maximum heart rate)
- 5-10 min: cool down in brisk walking or light running
Gradually, you will find a comfortable pace and enough endurance during your treadmill sessions.
OVER THE FOLLOWING WEEKS, CHOOSE THE VARIATION(S) THAT SUIT YOU:
- Gradually lengthen the duration of the session body to increase the duration
- Shorten the warm-up phase to 5-10 min
- Increase running speed
- Use the split method in the body of the session: alternating 6-12 blocks of 30 to 60 seconds, varying the running speed (walking or light / moderate or fast = higher than the normal running speed)
- Gradually increase the number of blocks
Perform two to three sessions per week with a rest day in between.
You can also follow our program to improve your V02 max on the treadmill.
