Jogging, Treadmill

Also called jogging, treadmill jog and easy run.

Works

Quads, plus glutes and hamstrings

Equipment

Machine

Level

Beginner

Type

Isolation

How to do it

Setup. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.

1. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes, compared to more than 450 calories running. Maintain proper posture as you jog, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Cues

• 1% incline to match outdoors.
• Easy pace, able to talk.
• Short steps under the hips.
• Relax the shoulders.

Common mistakes

• Overstriding.
• Holding the rails.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have sore knees. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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