Home Workouts and Treadmills
So what does make a treadmill workout so effective?
Do you feel the need to buy a treadmill? Have a look at what I say here then contact me by phone (071 863 7398) or email:fitness@gym4me.com
Well, as you all know I am some what of a holistic and pragmatic thinker. (What on earth does that mean?) Bear with me, the writing style calms down a bit after the early morning coffee wears off!
That means that I realised many years ago that “paper theory” and practise in the gym are very separate matters. That’s why so many of you (the client) and us, (exercise professionals) just didn’t get the results we were after.
I also realise that if the average de-conditioned member does not enjoy the exercise that they are doing then they will not continue training. It’s as simple as that. All of the best intentions in the world and all of the goal setting mean nothing if you don’t start having fun in the gym or your home gym.
The primary reason why a treadmill workout is effective is that the movement is natural and easy to perform. Sometimes this makes it potentially dangerous as we recall (some 20 years ago) how we used to run for that rugby ball! If you have been out o condition for a few years then remember, “superman does not live here anymore”.
As exercise professionals we are always looking for ways to make exercise more comfortable and inviting for our clients. A treadmill is a really easy way to get back into a light exercise routine as you as a client do not have to think too much about the movement.
So how do we make the treadmill workout more effective?
1. Choose the right machine. (here he goes again!). Yes you are right! I am going to make this point again.
Buy a cheap nasty unit and you won’t use it. If you have been out of training for a while then make this as enjoyable and inviting as possible. Spoil yourself. Buy the expensive treadmill, why not? We always support the expensive car purchase by telling our selves that it is good quality, will have a better resale value and that it will motivate us to drive a nice car. Well the same thing applies to exercise equipment.
Get something nice and not only will you want to get out of bed and use it, but you will want to show your friends, they might come around and use it and before long you have a group of people training at the house and you put money into a kitty and buy more equipment and hey presto, you have small community gym rocking and rolling at your house. (See my blog on gyms and mixed businesses.) Motivation is King and good friends motivate.
2. Choose the right shoes, as well as the right type of clothing. Yes, buy a running shoe, and put those Crocs away for goodness sake. What were you thinking?
3. Consider your fitness levels. Have you been away from exercise for more than a few months? See point 10. Remember that exercise creates changes in your body and metabolism that are good for you.
Overtraining, however will run your body down and take down your immunity levels. What is a light workout for a Marathon runner may be deadly for you. Take it easy.
4. Consider your weight. Walking and running are very natural movements, however your weight may have increased since you were at school. Very heavy people should consider some alternatives before running on a treadmill.
5. Consider any injuries. Do you have some niggles? Old injuries? Don’t make them worse. Go and see your GP and ask to be referred to a biokineticist or physiotherapist for a monitored program. If you have a pre existing injury then I would always suggest specialised medical help first for a diagnosis, then a personal trainer afterwards.
6. Keeping an eye on the heart rate. I will deal with different types of workout later this week, however if you are serious about your health and fitness levels then you should have a mobile heart rate monitor and chest strap.
Do not rely on contact heart rate monitors on the treadmills. I train on a treadmill that costs over R100 000 and the contact heart rate does not work correctly. It’s the technology, not the quality of the treadmill. Anyway your mobile heart rate and strap can be used for swimming and walks.
7. Design your own programs. It’s easy. Remember that simple features on a treadmill often means that you can get a unit with great fundamentals and cheaper electronics.
Although it may be convenient to have a fat burn and sprint program on the treadmill, nothing beats being able to design your own program simply using the speed and elevation settings.
Watch this space for more on designing your own program. Or contact me for telephone or email consultation ion 071 863 7398 or miles@gym4me.com
8. Correct planning of your exercise schedule. Get into the habit of training at the same time every day. Some research has shown that you burn more fat when you train in the morning, however it’s more important to train when you have energy and when you will enjoy the workout. A large portion of exercise results are dependent on motivation. If you need help with understanding motivation see some sites on NLP.
9. If you feel dizzy, uncomfortable, short of breath, or in any way “unwell”. Stop the unit and consult your Dr. If you train on your own, let people know where you are and what time you expect to finish. And to all you youngster having a laugh out there, it can happen to the fittest of people that they slip and fall and are not found because they went to work out in their basement gym.
10. No injuries? No niggles? No health problems? Have a check-up anyway. You would be surprised at how much your GP can pick up from a check up. Gym4me.com is all about wellness and enjoying a long and fruitful life. Let your GP tell you that you see him too much rather than being told that he could have helped has you come sooner.
So in South Africa what makes should you be looking at that have the golden three features? (Price, Product and Back up)
There are a few brands in South Africa that meet the criteria. Contact me and I shall forward you prices lists and recommendations for your needs. Alternatively if you would like to contact the suppliers directly then contact me and I shall forward their details to you.
I will be posting some specific workouts and examples later this week, so watch this space.
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