8 Treadmill yuam kev koj tab tom ua

Zoo Siab

• 1. Hla Koj Qhov Ua Kom Sov
• 2. Khiav Kawg Nkag Mus Rau Hauv Pem Hauv Ntej
• 3. Tuav Rau Sab Ntawm Lub Treadmill
• 4. Dhia rau ntawm ob sab ntawm Treadmill
• 5. Ua Super Zoned Tawm
• 6. Saib Hauv Qab Koj Lub Taw
• 7. Ua tib yam ceev thiab khiav rov ua dua
• 8. Ntshai Incline
• Ntsuam xyuas rau

Yog tias koj tsuas yog kev paub nrog lub treadmill yog slo-mo dreadmill slogs nyob rau hauv nruab nrab ntawm lub caij ntuj no thaum koj tsuas yog tsis tuaj yeem ua rau ntaus qhov tseeb pavement-err-ice, nws yog lub sijhawm los rov ua dua koj tus kheej nrog lub tshuab.

"Lub tshuab ntaus treadmill yog lub tshuab muaj zog heev thiab tso cai rau koj los tsim cov kev paub zoo no," hais tias Angela Rubin, Tus Thawj Coj Ua Haujlwm Zoo Tshaj Lij Studio ntawm Equinox Chestnut Hill. (Related: 30-Hnub Treadmill Workout Challenge Uas Muaj Kev Lom Zem)

Tsis ntseeg nws? Saib tsis muaj ntxiv dua li lub tsev kawm ntawv tsuas yog qhib Precision Running Lab-qhov chaw uas muaj kev sib tham, mob siab rau lub plawv (nyeem: nrawm, sib nrug, tag nrho shebang) treadmill chav kawm. Nws yog thawj qhov zoo ntawm ntug dej hiav txwv sab hnub tuaj (lwm qhov chaw kuaj ntshav muaj nyob ntawm Equinox's Santa Monica qhov chaw) thiab nws yuav yog thawj chav kawm uas Equinox muab rau cov tsis yog tswv cuab nrog rau cov tswv cuab (muaj hmoo rau peb Bostonians!).

Tab sis ua ntej koj dhia mus rau hauv chav kawm-los yog mus rau txoj siv rau qhov teeb meem-nws yog lub sijhawm los daws qee qhov kev ua yuam kev uas peb txhua tus ua thaum khiav hauv tsev. Ntawm no, peb piav qhia lawv (thiab lawv cov kev kho) nrog kev pab los ntawm qee tus kws tshaj lij khiav. Teem koj cov txheej txheem thiab koj yuav tau txais nrawm dua, ua siab ntev, thiab muaj zog nyob rau lub sijhawm tsawg. (Tam sim no yog li kev tawm dag zog treadmill peb tuaj yeem tau tom qab.)

1. Hla Koj Qhov Ua Kom Sov

Koj tab tom maj nrawm, koj tsuas yog xav khiav, yog li koj tsis sov sov. Loj tsis muaj. "Kev hla kev sov so ua rau koj muaj kev pheej hmoo ntawm rub cov leeg los yog straining ib leeg. Los ntawm kev ua kom sov ua ntej koj khiav koj ua kom cov elasticity ntawm koj cov ntaub so ntswg, sov li cov leeg nqaij, glutes, thiab lub duav flexors, thiab maj mam nce koj lub cev. lub plawv dhia," piav qhia Kristen Mercier, tus kws qhia Tier III + ntawm Equinox Chestnut Hill.

Qhov kho: Mercier hais tias kev taug kev 3 mus rau 5 feeb ua kom cov ntshav sov thiab lub cev txav mus los. Lub hauv caug siab thiab pob tw ncaws pob ntev li 30 vib nas this txhua qhov yuav ua kom sov cov leeg, ua rau koj lub cev ua haujlwm zoo.

2. Khiav Kawg Nkag Mus Rau Hauv Pem Hauv Ntej

Kev tuav lub hauv ntej ntawm lub treadmill txwv koj lub caj npab tsav thiab tuaj yeem ua rau koj tsis txhob khiav hauv koj txoj kev zoo nkauj. Rubin hais tias "Thaum koj khiav ze rau ntawm lub monitor, koj tuaj yeem txo qis koj qhov kev txav mus rau pem hauv ntej thiab rov qab kom tsis txhob ntaus lub treadmill," Rubin hais. Koj kuj tseem tuaj yeem thim rov qab, hloov pauv koj lub cev.

Lub cev qis qis tuaj yeem muaj cov tshuaj tiv thaiv rau lub cev qis, ib yam. Rubin piav qhia "Peb qhov kev tsim qauv zoo li tib neeg yog kom muaj kev ntsuas ntsuas ntsuas thaum peb khiav," Rubin piav qhia. "Sab caj npab sab xis ua rau sib npaug ntawm sab laug. Yog tias ib qho ntawm lawv raug txwv los ntawm lwm qhov, nws ib txwm muaj qhov cuam tshuam rau lwm tus."

Qhov kho: Scoot rov qab. Koj xav kom lub hom phiaj khiav hauv nruab nrab ntawm txoj siv sia. Txhawm rau ua qhov no ua tus cwj pwm, muab ib daim kab xev me me rau ntawm caj npab ntawm lub treadmill txog ib ko taw rov qab los ntawm tus saib, qhia Rubin. Cam koj tus kheej kom nyob nrog kab ntawd.

3. Tuav Rau Sab Ntawm Lub Treadmill

Xav tias koj tab tom ua haujlwm hnyav dua thiab tuaj yeem thawb nrawm dua los ntawm kev tuav mus rau ntawm ob sab ntawm lub tshuab treadmill? Mercier piav qhia tias "Qhov tseeb, ua qhov no yuav siv sij hawm los ntawm ob txhais ceg uas ua rau nws yooj yim dua kom ua tiav txoj haujlwm," Mercier piav qhia. "Thiab qhov kev siv zog tsawg dua koj muab tso rau hauv, tsawg calories koj hlawv tag nrho." Dhau li txo qis kev siv zog, tuav lub tshuab treadmill txhawb nqa lub cev tsis zoo, ib yam nkaus thiab thiab tuaj yeem tsim kev nruj ntawm koj lub caj dab, xub pwg, thiab caj npab, nws hais.

Qhov kho: Yog tias koj xav tias yuav tsum tuav, koj yuav txav mus nrawm heev. Ua qeeb thiab tsom mus rau koj daim ntawv. "Xav txog kev nqa los ntawm koj lub duav. Qhov no yuav qhia koj lub xub pwg kom poob thiab koj lub cev kom so. Koj txhais caj npab yuav tsum khoov me ntsis, ntab nrog koj lub cev," Mercier hais.

4. Dhia rau ntawm ob sab ntawm Treadmill

Rubin hais tias "Kev txwv tsis pub txav mus tom ntej yuav tsum kom lub cev ua rau muaj kev cuam tshuam rau lub zog tawg," Rubin hais. Nyob rau hauv ib puag ncig ntuj (khiav sab nraud), koj yuav decelerate ntau maj mam. Rubin hais tias "Kev nqis mus rau sab yuav luag ib txwm tshwm sim vim tias nws 'yooj yim dua' thiab ua haujlwm tsawg dua, ua rau qeeb qeeb," Rubin hais. "Yog tias koj tab tom nrhiav kom dhau los ua tus muaj zog, ruaj khov dua, khiav zoo dua, kev luv me me tuaj yeem ntxiv ua haujlwm tsawg dua thiab cuam tshuam rau koj lub hom phiaj."

Tsis hais txog, muab koj txhais taw yuam kev tsuas yog qhov tsawg tshaj plaws tuaj yeem ua rau pob taws sib tw, tig lub hauv caug, lossis tsis zoo, poob siab.

Qhov kho: Nws muaj kev nyab xeeb dua los dhia ntawm koj lub treadmill ntawm kev taug kev nrawm (4 mph thiab qis dua), yog-tab sis koj zoo dua tawm kev qhia koj lub cev kom paub ntau dua kev ua kom lub cev qeeb qeeb kom koj tuaj yeem ua nws thaum koj tsis nyob rau lub tread, ib yam nkaus , Rubin piav qhia. (Treadmills hauv Precision Running Lab yog tsim los kom txo qis ntawm tus nqi nrawm dua kom tsis txhob xav tau dhia mus rau sab, nws piav qhia.)

Yog tias koj lub treadmill muaj peev xwm ua kom nrawm dua, ua haujlwm qeeb qeeb uas koj tuaj yeem siv kom nrawm nrawm lub tshuab treadmill thaum kawg ntawm ntu lossis khiav. Daim ntawv ceeb toom tias koj tsis tuaj yeem qeeb qeeb tom qab kev sib tw? Nws hais tias "Koj yuav mus nrawm heev," nws hais. "Ua kom koj qhov nrawm nrawm mus txog thaum koj tuaj yeem ua kom qeeb thiab ua kom taug kev lossis rov qab khiav rov los, hwm tib yam kev rov ua haujlwm sib tw sib tw khiav nrog."

5. Ua Super Zoned Tawm

Treadmill TVs tuaj yeem nyuaj rau zam-tab sis los ntawm kev ua yeeb yam (thiab tawm ntawm koj qhov kev tawm dag zog) koj tsis tau txais qhov zoo tshaj plaws ntawm koj qhov kev khiav. Mercier hais ntxiv tias "Thaum koj cuam tshuam, koj lub cev tau raug pov tseg, uas cuam tshuam rau koj txoj kev taug.

Qhov kho: Teem lub hom phiaj rau koj txoj kev khiav thiab ua kom nws siab tshaj plaws hauv koj qhov kev tawm dag zog. Txawm hais tias koj txiav txim siab ua haujlwm nrawm, nce toj toj roob hauv pes, lossis tswj hwm thaj tsam ntawm lub plawv tshwj xeeb, muaj lub hom phiaj yuav ua rau koj tsom mus, hais Mercier.

6. Saib Hauv Qab Koj Lub Taw

Cov neeg khiav dej num uas ntshai tias lawv yuav veer sab laug lossis sab xis lossis poob ntawm lub zeb nkaus (peb txhua tus, ncaj ncees) nyiam saib thaum khiav ntawm lub treadmill. Tab sis tus cwj pwm no ua rau koj lub caj dab thiab lub xub pwg nyom, Rubin hais. Qhov no ua rau txo qis cov pa oxygen uas koj tau txais hauv txoj haujlwm ntuj ntau dua, cuam tshuam kev ua haujlwm tag nrho.

​Qhov kho: Khaws koj qhov muag tsa thiab lub xub pwg nyom rov qab. Sim thiab nrhiav lub qhov muag uas mus tom ntej nrog me ntsis qaij. Feem ntau qhov no yog txoj cai ntawm lub treadmill's screen, yog tias nws muaj. Rubin hais tias "Feem ntau cov chaw tsim khoom siv treadmill tso lawv lub ntsuas 'qhov nruab nrab' qhov siab los ntawm txoj siv, '" Rubin hais. Tab sis txhua leej txhua tus sib txawv yog li nco ntsoov nrhiav qhov ua haujlwm zoo tshaj plaws rau koj. Yog tias koj lub treadmill nyob rau pem hauv ntej ntawm daim iav, siv qhov ntawd los xyuas koj daim ntawv.

7. Ua tib yam ceev thiab khiav rov ua dua

Ntev, kev khiav tsis tu ncua muaj lawv qhov chaw hauv txhua qhov kev tawm dag zog, tab sis ua rau ntawm lub treadmill tuaj yeem yog qhov tho txawv heev. Cov jogs no tseem tsis yog txoj hauv kev zoo tshaj los ua kom zoo dua ntawm lub zeb. Precision Running Lab chav kawm yog nyob ib puag ncig, lub tswv yim zoo rau txhawb lub zog thiab kev ua siab ntev, hais Rubin. "Muaj ib lub tsev qiv ntawv loj loj ntawm kev khiav mus khaws cov khoom nthuav thiab tau txais koj cov txiaj ntsig koj tab tom nrhiav."

Qhov kho: Sim ua qhov kev tawm dag zog qis dua 20-feeb tom qab nrhiav koj PR (koj qhov nruab nrab zoo tshaj plaws ib-feeb sprint pace).

• 45 vib nas this: -1.0 mph los ntawm 1 -feeb PR. Rov qab 60 vib nas this taug kev/khiav.
• 45 vib nas this: Tib yam nrawm nrog ntxig ntawm 1 feem pua. Rov qab 60 vib nas this taug kev/khiav.
• 45 vib nas this: Tib ceev nrog incline ntawm 2 feem pua. Rov qab 60 vib nas this taug kev/khiav.
• 45 vib nas this: -0.5 nrog incline ntawm 3 feem pua. Rov qab 60 vib nas this taug kev/khiav.
• 45 vib nas this: Tib yam nrawm nrog qhov sib npaug ntawm 4 feem pua. Rov qab 60 vib nas this taug kev/khiav.
• 45 vib nas this: Tib ceev nrog incline ntawm 5 feem pua. Rov qab 60 vib nas this taug kev / khiav.
• 45 vib nas this: -0.5 nrog kev quab yuam ntawm 6 feem pua. Rov qab 60 vib nas this taug kev/khiav.
• 45 vib nas this: Tib yam nrawm nrog qhov ntxeev ntawm 7 feem pua. Rov qab 60 vib nas this taug kev/khiav.
• 45 vib nas this: Tib yam nrawm nrog qhov ntxeev ntawm 8 feem pua. Rov qab 60 vib nas this taug kev / khiav.

8. Ntshai Incline

Kev khiav nce toj yuav siv calories thiab nqaij hlawv mus rau qib tom ntej. "Los ntawm kev ntxiv incline koj tuaj yeem ua rau muaj kev siv zog ntau dua yam tsis tas yuav ua haujlwm nrog ceev," Rubin hais. "Koj tuaj yeem khiav ntawm qhov nrawm dua thiab tseem ua rau koj lub plawv dhia nce los ntawm kev nce qis. Nws tseem nrhiav tau cov leeg ntau dua hauv lub cev qis dua, tshwj xeeb tshaj yog cov menyuam me, pob qij txha, thiab glutes."

Tsis tas li ntawd, kev nqes qis yuav siv qee lub zog tawm ntawm lub hauv caug, nws piav qhia, txhais tau tias cov neeg muaj teeb meem hauv caug hauv caug tuaj yeem hnov ​​zoo los ntawm toj.

Qhov kho: Crank up the incline kom koj tsis sprinting tawm ntawm kev tswj ntawm lub siab incline, tab sis tseem nyuaj rau koj lub cev. Sim no 12-feeb kev ua haujlwm toj roob hauv pes los ntawm Precision Running Lab tom qab nrhiav koj PR (koj qhov nruab nrab zoo tshaj plaws ib-feeb sprint pace).

• 60 vib nas this: -3.0 mph hauv qab PR nrawm ntawm 7 feem pua ​​qis. Rov qab 60 vib nas this taug kev/khiav.
• 60 vib nas this: +0.2 mph nrawm dua ntawm 7 feem pua ​​nqes. Rov qab 60 vib nas this taug kev/khiav.
• 60 vib nas this: +0.2 mph sai dua ntawm 7 feem pua ​​​​incline. Rov qab 60 vib nas this taug kev/khiav.
• 60 vib nas this: +0.2 mph sai dua ntawm 7 feem pua ​​​​incline. Rov qab 60 vib nas this taug kev/khiav.
• 60 vib nas this: +0.2 mph nrawm dua ntawm 7 feem pua ​​nqes. Rov qab 60 vib nas this taug kev/khiav.
• 60 vib nas this: +0.2 mph sai dua ntawm 7 feem pua ​​​​incline. Rov qab 60 vib nas this taug kev / khiav.

Ntsuam xyuas rau