Exercising on a treadmill is especially beneficial for older adults because it helps strengthen joints , which can help prevent falls and other health problems.
After all, as people age , their bones may weaken and become more susceptible to fractures. Therefore, strengthening your physical structure, such as by exercising, is essential. In addition, treadmill activities can be fun and bring other health benefits.
Want to know some suggestions for physical exercises on the treadmill to strengthen your joints? We have listed 6 for you. Follow along!
What are the 6 treadmill exercises?
1. Walk
Walking is a classic exercise performed on a treadmill that offers many health benefits. It is a simple, low-impact activity with less risk of accidents, as the equipment is controlled .
Furthermore, it is possible to do it easily and even at home, for those who purchase the machine. Therefore, periods of rain, heat or other circumstances of this type should not prevent the practice of the exercise.
Another positive aspect of walking involves the benefits it provides. It helps improve blood circulation, reduces blood pressure, increases lung capacity and tones muscles .
Therefore, walking for 30 to 60 minutes three days a week is enough to obtain the benefits mentioned. Light walks, starting at 5 km/h, are also recommended. The most important thing is to understand and respect your own limits, which can be defined with medical help.
2. 5-4-3-2-1
The 5-4-3-2-1, also called fartlek , is a training counting technique that consists of interval training on the treadmill to maximize results. The idea is that you start walking quickly on the treadmill, recover, and gain more breath by decreasing the intensity later.
So, you can start the exercise by jogging for about 20 minutes, then sprints, which consist of short intervals at a faster pace. Each sprint should last 5, 4, 3, 2 and 1 minute.
Once this is done, a jog should be performed for the same duration. Those who follow this technique can have a longer recovery time , even while exercising, which can enhance the results.
Furthermore, this type of active recovery (where the individual slows down but keeps moving) improves long-term endurance. This is because the heart rate has not been completely reduced.
3. 30-20-10
Another treadmill training counting technique that helps improve performance is the 30-20-10. One of its main advantages is the ability to work on speed and conditioning in a 30-minute session.
To use it, one has to warm up for 10 minutes. He then would jog for 30 seconds, and run for 20 seconds followed by running for 10 seconds.
Hence, this 60-second pattern has to be repeated 5 times. After completing this practice, a 2-minute jog is performed to recover the rhythm.
4. Series of peaks
The spike series is another suggested treadmill workout, this time recommended for those at an intermediate or advanced level. Therefore, you should perform it in short bursts and work on speed without overexerting your body.
To do the spike series, you should warm up for 10 minutes and then do shots. They should be:
- 2 x 90 seconds,
- 4 x 60 seconds,
- 4 x 30 seconds and
- 4 x 15 seconds.
The sections in the longest time interval, of 90 seconds, must be covered at a 10 km pace.
In the others, you need to accelerate until you reach 5 km. Once this is done, the individual must recover between each jog, which must be the same duration. This way, you can adjust the pace of the exercise according to your physical condition.
5. One hot, one cold
Do you need a treadmill workout for beginners and even intermediates? If so, “One Hot, One Cold” can help, especially because it provides more structured intervals and makes it easier to exercise in the winter.
That is, the principle of this exercise is that you warm up for 10 minutes and then run for 1 minute hot and 1 minute cold. The hot minute is a fast run, and the cold minute is at slower pace. All of that must be done for 20 minutes.
Afterwards, you need to increase the speed of the hot versions and reach a pace of 10 km/h. After maintaining this pace for two weeks, you should start doing 2 minutes cold and 2 minutes hot. So, for the training to become increasingly more intense, you should gradually increase the duration of the intervals.
6. Lunges on the treadmill
Lunges are a useful exercise for working the back of the thigh and glutes. These areas are essential for helping to stabilize the knee, hip, and lower back . So, if you are intermediate or advanced, lunges on the treadmill can be an interesting alternative.
To do this, place your feet hip-width apart. Then, bring your hands together at chest height, or so that they are holding the machine to maintain balance. The treadmill should be at 3 km/h, and you should do long lunges, alternating legs.
How to enhance the results of treadmill exercises?
Have you figured out how to do the exercises on the treadmill? Now is the time to learn some tips to enhance your results, such as:
- support yourself to get down;
- do not walk barefoot;
- never get off a moving treadmill;
- do not strain your body too much;
- leave enough space.
As you read, you’ve learned about at least 6 treadmill exercises to strengthen your joints. In addition, we’ve listed some useful tips for achieving more satisfactory results.