Training with the treadmill

You can get fit, lose weight and tone your muscles by performing a scheduled routine three or four times a week or even every day if possible, but all with the same monotonous landscape of the walls of your home or in the gym.

If I jog the same route every day, it would be boring, and I would eventually give up. Most treadmills have preset workout programs designed to help you achieve your goals. 

If your treadmill doesn’t include automated systems that monitor your progress, you might want to consider doing a group workout periodically to try and figure out how much you have improved.

What is a Home Gym? A home gym is a piece of equipment used for fitness training at home. It can be a simple piece of equipment like a bench press, a rowing machine, a treadmill or an elliptical machine. 

The advantage of using a home gym is that it allows you to exercise at home and avoid the cost of buying commercial gym memberships.

It also saves you the hassle of going to a gym, since you don’t need to go to the gym and then go back home, and you don’t have to pay for a gym membership. 

If you are looking to get fit in your own home, you can make use of a home gym. Types of Home Gyms You can choose from a wide range of home gyms available on the market today.

Work out

It is possible to increase cardiovascular endurance if you plan a nice session on a treadmill or crosstrainer inside, even if you are already in the habit of running.

If you have never run before, you should start with 10 minutes at low speed, then gradually increase the duration and speed. If you can run for 10 minutes, you will be able to run for longer periods, but it is advisable to run for 30-40 minutes initially.

3 + 3 x 3

Three light minutes alternate with three minutes at 90% of maximum heart rate.Repeat the sequence three times and finish with five minutes at rest.

10 weeks to improve your pace

During your normal workout, perform five minutes at 90 percent of your maximum and finish at a leisurely pace for ten minutes. 

The second week instead of five, do six minutes at a fast pace and so on, increasing by one minute a week at the end of ten weeks.

To start off with, you will be working out at about 50 percent of your maximum heart rate. When you have completed the program, you will be working out at about 70 percent of your maximum heart rate. 

This is an effective way to get fit and reduce your risk of cardiovascular disease. 

Two out of ten

It’s simple but very effective: run 10 minutes at 85% and four quiet minutes and repeat twice.

At your leisure

run as long as you want at the pace you prefer, with the only premise that every 1000 meters you have to do one minute at 85%.

A Pyramid

Run for one minute at your best pace over 1,500m with 30 seconds at high speed.

Repeat, increasing the fast part by 15 seconds each time and slowing down the pace a little between the shots, you end up doing 2’15” at a brisk.

This is your first interval. Now do the same for the second interval, but this time do it with your heart rate close to 170 bpm. Third interval: Do it again, this time at 170 bpm and with 30 seconds at high speed.

Good workout!

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