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Orlando Physicians Suggest 3 Treadmill Workouts to Break Your Rut

Constantly running at the same pace every time you get on a treadmill can be, well, boring. Luckily, our lake mary doctors want to share several ways to spice up your treadmill routine! Consider trying one of the suggestions below to mix things up a bit. You might even find that one of these ways gives you better results than your current routine.

Speed up. One easy change you can try is adjusting your speed. Increasing your speed just a few notches can have a big impact. Let’s say you decide to run for an hour and you weigh around 200 pounds. Bumping up your speed from 3.5 mph to 5 mph you’ll burn about 382 more calories! Or, you can really play with your speed by trying the next technique.

HIIT it! If you’re feeling like you’ve really hit a plateau with the results you’re seeing, you might want to try HIIT, or high intensity interval training. This involves exercising at maximum capacity for one minute, easing up for 2 and repeating the whole thing between 5 and 8 times. The goal is to shock your body so that it has to pull energy from your stored body fat. This is an excellent way and the most recommended way by doctors in Orlando FL, to shed fat if you feel you’ve hit a brick wall in terms of seeing results.

A HIIT treadmill session should look something like this:

1. Run at 12 mph for 30 seconds to one minute

2. Walk easy for two minutes.

3. Repeat cycle seven more times.

4. If the work interval doesn’t fry you, use a slight grade.

5. Or, run at 6 or more mph at 15 percent incline.

Strength train. There are also strength training exercises you can perform on a treadmill. Who would’ve known? This technique includes three exercises. For the first two, you should walk very slowly (0.5 to 1 mph). For the third, you should stop the treadmill. Combined, these exercises will work your inner and outer thighs, hips and butt.

1.     Side step. Place your right hand on the console and turn so your right shoulder faces forward. As the belt continues to move left, step your right foot to the right, then step your left foot to the right. Basically, walk sideways! Continue to do this for 30 seconds. Then, turn so your left shoulder faces forward and repeat.

Lunge Stepping

Lunge Stepping

2.     Lunge Stepping. Hold onto the front rail and let the belt take you back until your arms are extended. Now take a big step forward with your right leg. As you bend your right knee, bend an lower your left knee to the belt. Press off with your left foot and stand back up. Continue doing this while alternating legs for 30 seconds.

3.     Squats. Straddle the belt so that you’re standing on the frame. Let your hands rest lightly on the front rail and sit back as though you are in a chair, then stand. Do this 12 times, pressing into your heels and making sure your knees don’t extend past the tips of your toes.