Squeeze your shoulder blades together as if you were catching a pencil between them. Bend your knees, so that your hips move toward your heels, and bend your elbows so that they move behind your body. Simultaneously perform a squat and a row.Grab each of the tube handles with your hands.Pause the machine and walk toward the downhill end.Set the machine at an incline, and begin by walking or jogging for five minutes.Make sure that the ends of the tubing are not on the treadmill skirt.Attach the tubing to bar under the treadmill console.This type of program usually involves separate stations, but you can simplify the workout by using an inclined treadmill and a resistance tube with an attachment device. In the weeks that follow, gradually reduce the walking segment and increase the jogging segment.Ĭircuit training involves interspersing aerobic exercise with muscle toning segments.
Reduce the walking segment to four minutes at four miles per hour, and then jog for one minute at five miles per hour. If the program feels comfortable, you can increase the intensity during week three. Begin this program during the second week of treadmill training. Repeat the sequence six times to create a 30-minute workout. Walk for four and a half minutes at three miles per hour, then jog for 30 seconds at four miles per hour. Once you've established your aerobic base, you can progress your program with interval training. Set the pace at three to four miles an hour. If you've been performing other types of aerobic activity, start with four weekly 30 to 60-minute treadmill workouts.
If you are not used to aerobic activity, begin with three 30-minute workouts per week. Dedicate the first week of treadmill training to establishing an aerobic base.
In addition to focusing on effort, consistency is also important.Įngaging in a consistent home exercise routine 3–5 days per week can enhance physical abilities and overall physical health.You can avoid injury by planning a progressive workout. Making an effort to alternate exertion levels or increase RPE with subsequent home workouts can help enhance a person’s cardio routine.