Tracking on a treadmill: 3 complexes for boring cardio - Lifehacker

Trekking is a group fitness program offered by some Russian fitness clubs. Activities take place on a treadmill and include alternating running, walking, side striding, lunging, and other exercises that can be done on a moving belt.

The workouts involve an interval format: each movement is performed for a certain period of time. At the same time, elements with high intensity are replaced by quieter work, which makes it possible to withstand long cardio sessions without rest.

Tracking allows you to:

• Build endurance. Because it includes walking and running intervals, the activity increases cardio-respiratory capacity and improves overall performance. endurance.
• Load your muscles well. Different exercises involve more muscle groups than regular long running and walking.
• Improve coordination. Unusual movements such as a side step, running backwards, or walking on the plank with your hands improve your agility and balance.

We will present three short workouts on a treadmill with a different set of exercises. Choose the option you want based on your goals.

1. 6 minutes to pump the whole body

This workout is perfect for those who hate cycling. cardio. There is not a single interval with jogging or even normal walking, and for some movements you don't even have to turn on the treadmill. At the same time, the complex will properly load both the upper and lower body, increase the heart rate and waste of calories.

The workout includes six exercises:

1. Additional step.
2. Lunges in penetration.
3. Plank walking.
4. Knees to chest in plank.
5. Leg pull-up.
6. Pushing.

Perform each movement for 45 seconds, then rest for 15 seconds and begin the next. If you do not have enough load, at the end of the workout, take a break for 1-2 minutes and repeat 2-4 more times.

Side step

Set the speed to 1.5–2 km / h and perform the side step with your right side for 23 seconds. Then carefully switch sides and do the exercise with your left side for the remainder of the interval.

Lunges in penetration

Set the speed to 1–1.5 km / h. Follow lunges in the penetration, try to go lower and do not tear the heel in front of the standing leg from the canvas. Keep your back straight, you can move the body forward a little.

Plank walking

Set the speed to 1.5–2 km / h. Take an emphasis lying down, put your hands on the track. Walk on your hands, maintaining an even body position: strain your abs and buttocks so that the lower back does not fall through.

Knees to chest in plank

Turn off the simulator and stand in a prone position with your feet on the canvas. Take turns pull up knees to the chest and return to the starting position.

Leg pull-up

Stand upright with your feet on the track. Perform a push-up, and then pull both knees towards you, sliding the canvas with your feet. Then return your feet to their original position and repeat the exercise.

Pushing the track

Turn off the track, push back hands into the simulator and move the belt with your feet. Keep your body in a tilted position, do not round your lower back. Try the steps first, and when you get used to it, accelerate and run on your toes.

2. 15 minutes to pump your hips

For this workout, you will need a mini expander, which is found in almost any fitness room. If you exercise at home, you can buy a rubber band from a sports store or order online. The workout can be performed without an expander, but in this case, the load on the muscles will be less.

The complex looks like this:

1. Walking sideways - 60 seconds, 30 seconds per side.
2. Walking "penguin" - 60 seconds.
3. Back lunges - 60 seconds.
4. Dance steps - 60 seconds, 30 seconds per side.
5. Rest - 60 seconds.

If you do not need a break, you can skip the last point and immediately start the complex again. In total, you need to complete three circles.

Walking sideways

Set the speed to 1.5-2 km / h, put an elastic band on your hips, turn sideways and sit down. Step sideways, moving your legs in turn, keep your back straight, direct your knees to the sides. After 30 seconds, turn the other side and do the same for the rest of the minute.

Penguin walking

Increase your speed to 4-5 km / h, place your feet shoulder-width apart and turn your toes to the sides. Walk along the path in such a position as if copying gait penguin.

Backward swing lunges

Set the speed to 1.5–2 km / h. Lunge, slightly tilt the body forward, straighten your back. Get up and swing your standing leg from behind, stretching the expander. Then move your free leg forward and make the next lunge.

Dance steps

If you've never tried this exercise, practice on the floor first.

Turn your right side in the direction of travel. Step out to the side with your right foot, and cross your left foot in front of the hips to the right. Then again step sideways with your right foot, and cross your left leg in the back, turning your hips to the left.

When you feel more confident, go to the track and set your speed to 3-5 km / h. Perform a dance step at an energetic pace with half fingers, you can stick to the simulator with one hand. Do 30 seconds with your right side and 30 seconds with your left.

3. 10 minutes to burn fat and build endurance

This workout alternates between five super-intense running intervals and low speed recovery exercises. You will receive a shock load, force the body to burn fat reserves, and the heart and lungs - to work with all their might.

Training requires maximum performance and can be harmful for cardiovascular disease or joint problems. Therefore, it is worth trying it only if you are completely healthy.

Set the slope of the track to 3% and do the following intervals in order without rest:

1. Running at an average speed - 30 seconds.
2. Sprint - 30 seconds.
3. The side step is 40 seconds in each direction.
4. Running at an average speed of + 0.5 km / h - 30 seconds.
5. Sprint - 30 seconds.
6. Run back forward - 40 seconds.
7. Running at an average speed + 1 km / h - 30 seconds.
8. Sprint - 30 seconds.
9. Inclined push-ups from the handles - 50 seconds.
10. Running at an average speed of + 1.5 km / h - 30 seconds.
11. Sprint - 30 seconds.
12. Jogging - 30 seconds.
13. Running with a high hip lift - 30 seconds.
14. Sprint - 60 seconds.

Running at medium speed

Pick an average speed at which you can hold out for a long time. For most people, this will be 8-10 km / h. Keep in mind that during training, the average speed will increase by 0.5 km / h per interval. Thus, if the first segment you ran at 8 km / h, in the fourth you will work at 8.5 km / h, in the seventh - at 9 km / h, and in the tenth - at 9.5 km / h.

Sprint

If you are using an inertia track, there is no problem - just run as fast as you can. If the simulator does not adjust to your speed, you first need to choose a fast pace at which you can hold out for all 30 seconds.

If your average speed is 8-10 km / h, try setting 14-15 km / h. Be careful while sprinting: if you feel that you are running out of strength, lean on the handles of the simulator and lift your legs off the canvas.

Side step

Set the speed of the track to 5 km / h, turn sideways and perform an additional step on half fingers. Do 40 seconds each way. You can stick with one hand on the machine.

Running backwards

Set the speed to 4 km / h and run backwards. If the movement seems unusual and dangerous to you, reduce the speed to 2 km / h and walk with your back, holding on to the stops.

Inclined handle push-ups

Rest on the handrails of the simulator, put your feet on the edges of the canvas and do push-ups. To complicate the exercise, add push-off from the handles and pop in front of the chest.

Overlapping running

Set the speed to 5–6 km / h and run on half-toes, trying to reach the priests with your heels.

Running with a high hip lift

Leave the track at 5–6 km / h and run on half-toes with your knees high.

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Be careful. As you master new movements, stick to the handrails and increase your speed only when you feel confident.

Group trekking lessons are held to the music, so don't forget to turn on the player with your favorite tracks. Cheerful melodies will give you strength and help you give your best.