Hi,
The winter months are here and there are going to be times when you want a workout but you don't have a safe route to run in the dark or it's raining and that kinda puts an uninviting thought of training in the wet!
Well there is an alternative for these moments, actually these 4 treadmill workouts are so good that they can be used to build a high lean body mass just on their own.
Workout 1 - The Power Builder.
Warm up for 6 minutes by jogging lightly.
Sprint as fast as you can for 20 seconds then stop completely for 10 seconds (just lift yourself off the belt).
Repeat this 8 times.
Research in Medicine and Science in Sports and Exercise got runners to perform the routine above, as well as run for 60 minutes non-stop. Both workouts increased the subjects' endurance by the same amount but the intervals did it in a quater of the time and improved overall power by 28%. The 4 minute workout beat a one hour run!
Workout 2 - The Fat Burner.
Warm up for 6 minutes by jogging lightly on the treadmill.
Sprint as fast as you can for 15 seconds, then jog for 60 seconds followed by 45 seconds rest.
Repeat this 5 times.
A study in the American Journal of Physiology found runners who sprinted for 15 seconds enjoyed a metabolism boost of up to 40%. This is because your cardiovascular system goes on the full burn to produce as much energy as possible. This means your fat reserves are called upon for fuel. Say goodbye to your belly and hello six pack!
Have fun and enjoy these workouts, let me know how you do!
Kind regards,
Steve.
P.S.
Coach Marty Stern has just published a book called 'Coach Marty Stern's Secret to Running Faster' is a real gem! New 72-page Ebook Details An Exact Speed Training Program Proven To Make Any Athlete Faster And Quicker, In An Easy To Understand Format.
Click Here! to take a look..........
Look out for workouts 3 and 4 in the next post!
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