Think about running on a treadmill… Are you filled with warm thoughts about competing against yourself or even catching up on a show as you jog? Or does your blood run cold as you imagine time slowing down and your run beginning to feel like a self-inflicted punishment?
When it comes to running on a treadmill, it’s very rare that someone thinks it’s just okay – the response is usually that people either love it or hate it! But with cold weather, for many people there is only one option and that’s to get on the human hamster wheel or risk freezing outside.
In this area of the country, the winter months are famous for making us gain holiday pounds, so let me share with you a few tips to help you spice up your treadmill routine and prevent you from hanging up your running shoes until the spring.
1. Vary your terrain by adjusting the incline
If you are fortunate enough to be using a newer treadmill where you can adjust the incline then have fun creating a challenging outdoor trail run.
Whether you like running up a steep mountain or creating rolling hills, it’s easy to break up the monotony of a flat course by simply pressing the incline button. Hill running can be very challenging, enjoy the challenge of increasing the incline every 60 seconds. An added bonus about being in control of the incline is that if the hill feels too steep just take it down a notch. Now you can’t do that when you’re running outside!
2. Plan your music in advance
Music is known for being a great motivator, especially when it comes to exercising and sports performance.
The joy of modern technology is that you can create entire playlists of all of your favorites. Spend time going through your music collection and pick out songs that make you smile. Find that one song that makes you want to sing out loud because it will be perfect motivation for you to turn up the speed and run a little faster.
3. Interval training is best to avoid boredom
Running or walking at the exact same speed for the entire time is just not an option.
Interval training has so many added benefits because, not only does it stop you from getting bored, it can help you to push yourself to burn more calories in less time. A great way to interval train is to run at a 7/10 difficulty level for 45 seconds then walk or jog at a 3/10 difficulty for 30 seconds. Training in this way for 30- 45 minutes can improve your cardiovascular fitness and endurance.
4. Enjoy the funky functions
If you don't want to do a steady state adjust your incline and speed by playing with the treadmill functions.
Many newer treadmills are equipped with heart rate monitors and calorie burn counters and it’s fun to set yourself mini challenges with these! Try and keep your heart rate within your target range and guess how many calories you will burn every two minutes. Or you can pick one of the pre-designed running plans and let your mind puzzle over one of the challenges in your life. It’s better to think through a big problem while running than when you’re trying to sleep.
5. Break up your run
Set a few goals before you start your run and then don’t be afraid of breaking it up into manageable chunks. Don’t just get on the treadmill without a goal because chances are you will step off sooner if you don’t have a plan. If your goal is to run five miles but you get bored after two miles, then make a conscience choice to take a break. That way you can keep your commitment to do all five miles – you’ll just break up your run and refocus along the way… So, get off and do some light resistance work or abdominal crunches then get back on. The important thing is to get back on.
Many gyms also offer classes led by an instructor that incorporate both running and weight training. The group atmosphere is fun and can help motivate you.
***
Stay on track
The benefit of training on a treadmill is that you can precisely monitor your distance and time without the variables of rough terrain and inclement weather slowing you down. Remember to only ever go at a pace that feels right for you. It’s tempting to push yourself too hard if the person next to you is really pounding out the miles, but you won’t be helping anybody if you push yourself too quickly. It’s always better to err on the side of caution and stay injury free, after all that person on the next treadmill could be an ex professional sprinter.
Crunchy Baked Plantain Chips
Avoid eating trigger foods by enjoying wholesome homemade versions of your favorites. When you have the urge for salty, crunchy snack foods make some of these whole food plantain chips. Cut processed and packaged snack foods completely out of your diet and you'll find that whole foods snacks like this more than satisfy your snack cravings. Servings: 6
Here's what you need:
- 2 large unripe plantains
- olive oil
- juice from 1/2 a lemon
- freshly ground sea salt
- Preheat the oven to 350 degrees F. Lightly grease 2 large baking sheets with olive oil.
- Peel the plantains and slice thinly on a diagonal. In a medium bowl toss the plantains with some olive oil, the juice from 1/2 a lemon and a generous sprinkle of salt.
- Arrange in a single layer on the prepared baking sheets. Bake for 30 minutes, or until golden and crisp.
Nutritional Analysis: One serving equals: 110 calories, 2g fat, 133mg sodium, 22g carbohydrate, 2g fiber, and 1g protein
Call For Your Free Body Transformation Analysis
No comments:
Post a Comment