How to train your upper body when training on a treadmill
This workout was inspired by Lorra Garrick. You will need basic equipment. Choose a pair of dumbbells depending on your strength. Place them on the floor next to the treadmill in a place where you can perform upper body exercises. You can stand in front of the mirror to check your shape.
1. warm Up on the treadmill: warm up on the machine for about five minutes, starting with a light walk and gradually moving to a fast walk. Keep a good posture and shape and do not hold on to the handrails . Bend your arms 90 degrees and swing them back and forth, opposite to the step. This will warm up the arm and shoulder muscles and joints for upper body exercises.
2. Jogging or brisk walking for one minute: at the five-minute mark, set the speed higher at a pace at which you can walk very fast for one minute, such as 7 to 8 km per hour.
3. Pause the treadmill and get off: after a minute of brisk walking, slow down the treadmill and pause (if it has such a function) or stop the machine to safely exit the treadmill.
4. dumbbell Exercises: take a comfortable stance to perform upper body exercises with dumbbells. If you like working out your upper body, do one set that takes between one and two minutes. If you don't have an upper body workout, here are a few exercises: 1. flexing your arms on the biceps with dumbbells 2. pressing dumbbells over your head (shoulders and triceps) 3. extending dumbbells on the triceps 4. lifting dumbbells forward (shoulders and chest) 5. lifting dumbbells to the sides
5. Return to the treadmill: return to the treadmill for one minute or more. As an additional complication, you can increase the speed. However, you should not exceed the level of exercise at which you cannot perform dumbbell exercises at a good pace without fatigue. You should have a high heart rate, but a comfortable pace is important both on the treadmill and with dumbbells.
6. After a minute: now do the next dumbbell exercise that you have chosen, without rest. Pay attention to the comfortable pace. If you are too out of breath to do it properly, reduce the speed of the treadmill.
7. return to the track Again: repeat this sequence until you have completed all the exercises. If you have time, you can repeat the upper body exercises for several sets.
8. Spend 20 minutes alternating between the treadmill and the dumbbells: see if you can do this by switching between the dumbbells and the treadmill for 20 minutes without a break.
9. Hitch: at the last interval of the treadmill, slow down, walk from moderate to light for five minutes to cool down.
For a change, the intervals on the treadmill can be longer than a minute. You can also do more than one type of upper body exercise during each interval, but in this case your heart rate may not stay as high. It is best to do only one dumbbell exercise at each interval.
Dumbbells when running on the track
As a rule, when walking or running, it is better not to carry weights in your hands. Hands are an unnatural place to use weight when running, they can increase the load on the neck, shoulder, elbow and wrist. Dumbbells are best used in a stationary state to work on the upper body. If you want to add weight for cardio exercises, it is best to use a weight vest. This will allow you to use the correct hand movements when walking, which is difficult when carrying heavy weights in your hands.
