Training on the treadmill: 6 basic exercises
Correct Jogging increases morale, accelerates blood pumping to the muscles of the back and legs, preparing you to exercise power. Do not catch up? Here are 6 running in the gym.
The treadmill bores and fear at the same time? The main thing � to find the right approach and not be afraid to work hard. If you run just because it makes your coach, it's time to understand the types of running and start working for real. We collected 6 species of running on the track, which diversify your lessons.
A higher rate
Set the incline at 1% and for the workout do a 10-minute easy jog. Then set the speed for 2 minutes more value for Jogging, for example, 5 minutes per kilometer, if you warmed up at 7 minutes per kilometre. Run at this pace for 3-4 minutes. This is one round, do only 3-5 rounds.
Jogging wear
For the workout, do a 5-10 minute easy jog. Then set the incline at 1% and speed by 8 km/h Increases the rate of 0,125 km/h every minute until you run out of steam completely. So you will be able to increase muscle endurance and maximal volume of the lungs.
Intervals of half a kilometer
To warm up, do a 15-20 minute easy jog. Then run a mile at a speed of 75% of your maximum. Then was slowed to a jog for 200 m. This is one round, do only 6-8 rounds. This aerobic exercise will help you keep the pace in the competition.
Training with slide
To warm up do 10-minute easy jog. Then set the incline to 8% and run at maximum capacity for 30 seconds. Then decrease the incline to 5% and go in increments of 30 seconds. Then run 90 seconds in your race pace for 10 km, then walk for 2 minutes. This is one round, do 6 to 9 total rounds. This anaerobic exercise will help you gain stamina to overcome the rise.
Repeat advertising
For this exercise you want the TV. To warm up do 10-minute easy jog. Then during each ad unit accelerates 1-1. 25 minutes per kilometer. Repeat until you run out of steam completely.
Progressive intervals
To warm up do 10-minute easy jog. Then set the speed to 11 km/h and slope � 1%. Run a minute. Then slow down to warm-up, run a minute. Then increase speed to 12 km/h and run for a minute. Continue alternating, each time increasing the speed by 1 km/h When it is not able to run a minute, reduce the interval to 30 seconds of fast running with 60 seconds slow, and keep going until he's wiped out completely. This exercise gives both and aerobic and anaerobic capacity.
