Many of us live in areas with a considerable amount of snowfall during winters. Of course, you might have a gym near your home to buckle up and engage in physical activities in a treadmill in winters. But, daily workout in a treadmill can be boring at times. Of course, if your gym has many exercise equipment, then there will not be any boredom. It is better to check whether the gym offers a range of creative workouts, such that you can get both fun and a considerable improvement in your fitness levels all through the winter. If you are not a gym member yet, you can consider discounted commercial gym packages to stay robust even during winter when you cannot go on a walk outdoors.
Overland Vs. Treadmill Running:
In the case of treadmill running, you need not have to get rid of wind resistance as you stay in the same place all through your workout session. Unless you do hill repeats, you can fix the treadmill to a percent slant to estimate the 7% power cost that you generally use to permeate air resistance.
Secondly when you run in a treadmill, the ground operates out from below you as against pushing you against the ground to push yourself above it. The result is that you will experience a slightly different biomechanics. Furthermore, without any ripples and bends in the treadmill belt’s seeming, your foot will remain rightly in the same place nearly on each stride. You should take care when beginning the treadmill running to allow your body to attune to the varied demands. It is better to progressively initiate running in a treadmill to your rainy season routine. Before beginning your serious treadmill training, you can actually engage in a few preliminary simple treadmill runs.
First Exercise: Six/Sevens:
- One set: 90 seconds at the rate of 6% grade and at marathon pace
- One-minute recovery time with a flat jog
- One minute at the rate of 7% grade and marathon pace
- Two minutes recovery at flat jog
You can do this work out in 6-10 sets.
This workout comes from the fitness masters at Florida. The incline should be increased concurrently with the pace. It is better not to begin your time while waiting for the equipment at 6% and the pace has reached the marathon level. In the first week, you can do this exercise as 4-6 sets and then can increase to 6-8 and finally to 8-10.
Second Exercise: Faster and faster:
- 1 set at 400m at easy run speed
- 400m @ 15K (tempo) speed
- 400m @ 3-5K race speed
You can do this work out in 4 sets.
This workout is from an Illinois-based coach. When you run the set four times, you will be able to achieve 3 miles of quicker and quicker running. As the pace changes, you will not find this workout boring. You can do this work out once in every two weeks.
Third Exercise: The Pyramid:
- First set in steady pace a minute each at the rate of 4,5,6 percent incline with 2-3 minutes recovery at flat jog
- Second set in steady pace a minute each at the rate of 5,6, and 7 percent incline with 2-3 minutes recovery at flat jog
- Third set in steady pace a minute each at the rate of 6, 7, and 8 percent incline with 2-3 minutes recovery at flat jog
- Fourth set in steady pace a minute each at the rate of 7,6, and 5 percent incline with 2-3 minutes recovery at flat jog
- Fifth set in steady pace a minute each at the rate of 6, 5, and 4 percent incline with 2-3 minutes recovery at flat jog
This is a fun workout from Master runner in Southern California.
Fourth Exercise: The Lab Rat:
Ø First stage a four-minute workout at easy run pace lower speed 2 mph for a two-minute recovery.
Ø Second stage a four-minute workout at the pace of first stage plus 1 mph lower speed 2 mph for a two-minute recovery.
Ø Third stage a four-minute workout at the pace of second stage plus 1 mph lower speed 2 mph for a two-minute recovery.
Ø Fourth stage a four-minute workout at the pace of third stage plus 1 mph lower speed 2 mph for a two-minute recovery.
Ø Fifth stage a four-minute workout at the pace of fourth stage plus 1 mph lower speed 2 mph for a two-minute recovery.
This is yet another fun workout and once doing this exercise, you will identify your ideal paces for workouts in the coming days.
You can consider comparing discounted commercial gym packages, in case you do not have the appropriate facilities at home.