Not Getting Results On The Treadmill? Try This!

[sheenp24]

INTERVAL TRAINING/EXERCISE!

 

Let me start of with a little story. I've played competitive sports nearly all my life and never had a problem staying in great shape. It wasn't a day that went by that I didn't get some type of compliment on my physique and it felt great! As life went on, responsibilities plagued my adult life and physical activities came to a screeching halt; I found myself out of shape and 20lbs overweight. So I knew that I had to start being active again or things were going to get really out of hand with my weight. I began using the treadmill which was something that I had never done before and was not getting the results I wanted and needed. I was definitely confused as to why I wasn't getting any results; I mean I ran the treadmill religiously so I should have been getting some nice results. Then it finally hit me! I began to think about the days when I had extremely defined abs and a very low body fat percentage and realized that the type of exercises that I was engaged in, in my younger days, were totally different from that of the treadmill. As an athlete, body movements are hardly ever the same while performing in a competitive event. The level of intensity is constantly swaying back and forth. For example, a defensive back in football's job is to cover the wide receiver on the other team, making sure the receiver does not catch a pass thrown from the quarterback. The defensive back's technique is to back pedal (backward running) with the receiver as he runs his route and then change direction based on what direction the receiver goes! This constant interchange in physical routine is apart of interval training or interval exercise. The act of going from one movement to the other or from one exercise to the other in a continuous cycle, tricks the body into burning more calories and quicker. So, even if you decide to use the treadmill, you can use the interval setting and intensify the speed levels as you exercise. Going from jogging to sprinting in cycles can help burn more calories and achieve great results, if done right!

Ps: I'm not a personal trainer or doctor, this is based solely from experience. Please consult with physician or trainer before engaging in any unfamiliar physical activities.

[Siim Land]

The thing with aerobic steady state cardio is that your cardiovascular system adapts to it quite quickly. You've probably had instances where you lose a ton of weight on days you walk around a lot or spend time on your feet, especially if you're not used to it. But if you do it for several days in a row you'll get used to it.

The body always tries to maintain homeostasis in everything - blood pressure, blood glucose, energy expenditure etc. That's why our metabolism is constantly becoming as efficient with what it has access to. If you eat less calories for a certain period of time, you adapt again and that decrease becomes your new set point. 

So it is with exercise - to keep making improvements, you have to improve in some aspects of your training. High intensity interval training is a great way to never stop adapting because you'll be pushing it to the max all the time. 'Go all out for 30 seconds' is super straight forward and it doesn't matter how fit you are - you'll always get your heart rate up. It's my favourite way of doing cardio. Saves a lot of time and creates better adaptations.

[faith]

Good information guys!!

I have been putting on weight lately, and I don't like threadmill. I think I'll try some rowing instead. 

[sheenp24]

@Siim Land I agree with you 100%, the body reaches a certain threshold with routine activity, so it's harder to lose weight when your body gets use to certain exercises. @ashashlov I'm with you, I'm not a fan of the treadmill either; I have never tried rowing, but I heard that it is great exercise to incorporate!

[Siim Land]

The safest way to do HIIT is probably with sprinting - you just go from 0 to 100 real quick. Rowing is very safe as well but you can't really max out as much on it. 

The most effective way to train conditioning and burn fat with intervals is to do kettlebells. You really hit your metabolism and mobility as well. However, the danger is that if your technique is off you can potentially pull your back or biceps. Plus, it's inevitable that your form will break when getting fatigued. I love kettlebells and I train 80% of my cardio with them but I always stay careful when hitting my aerobic ceiling.

Burpees are also great. Everyone loves burpees...

[sheenp24]

@Siim Land Haha burpees is a wonderful exercise. Burpees use to kill me back in junior high! You just took me back down memory lane. I forgot all about them, probably because it was so tortuous when I was younger. I need to add that to my workout regiment.

[pluto]

Buy a rebounder, it takes exercise to the next level because it exercises every cell, organ inside and out of your body whilist stimulating your lymphatic system and flushing out toxins. 15-20 minutes a day is all you need.

There is a reason kids feel amazing after jumping on a trampoline for a while or when babies fall into a gentle calm state when you gently bounce them on your knees up and down or rocked side to side.

Edited May 5, 2017 by pluto