Shape_Malaysia__June_2017

“There is so much you
can do on the treadmill
besides running,” says
Anna Kaiser, the
creator of AKTread,
a variety-packed
treadmill workout
that’s available in her
New York City studios
and on her AKT On
Demand app ($50 per
month, ondemand
.studio-akt.com).
Try one of Kaiser’s
go-tos: Have a set of
three- to eight-pound
dumbbells handy, and
warm up by walking at
5.6 kph on a 4.5 percent
incline for at least two
minutes. Then, without
changing your pace or
incline, grab a dumbbell
in each hand and start
to
sculpt your upper body
with hammer curls
(hold the weights so
that they’re vertical
and your palms face
each other) and
overhead presses for
another two minutes
each. Next, lower the
pace to 3.2 kph and put
your incline to 0, then
alternate between
30 seconds each of
skipping, side shuffling,
galloping, and jogging
backward, switching
sides every 15 seconds
as necessary. Use the
treadmill’s handles for
balance or support if
you need it. When you
feel more comfortable,
start increasing your
speed and the length of
your intervals, Kaiser
says. Unlike running
forward, these moves
work your body on
multiple planes of
motion, engaging more
muscles, he explains.
The treadmill belt can supply resistance, and the machine itself can be used to target muscles
differently, Skudder says. Alternate between four-minute sets of a fast run with four minutes
of strength moves. Try this: Run, then stop the belt. Get into a plank with palms on the tread
and feet on the floor. Do incline push-ups for 30 seconds (or level up by placing palms on the
floor and feet on the belt for decline push-ups). Next, step onto the treadmill for 30 seconds of
triceps dips: Facing away from the dash, grasp handles and straighten arms to lift body (bend
legs behind you) to start; bend elbows 90 degrees behind you to lower body [shown below],
then press up to start. The height allows for greater range of motion, and because you’re
dipping your entire weight, you have more resistance than when you’re doing dips on the floor
or a bench. (Newbies, start with dips off the back of the tread.) Then get into plank, palms on the
floor and feet on the belt, and hike the hips to pull the feet toward you (the belt will move with
you) until your body forms an upside-down V. Do pikes for 30 seconds. Finally, set the treadmill
at 0.8 to 1.6 kph and do 30 seconds of walking lunges. Do the whole sequence three times.
Do a treadmill
tone-up
Move in
every
direction
Focus on
distance
Spice up
your cooldown
The best way to distract yourself from how much time you
have left on the treadmill is to stop looking at the clock,
says Ellen Latham, the cofounder of Orangetheory Fitness.
Instead, set an alarm on your phone or watch for your
predetermined workout time, then cover the timer on the
treadmill with a towel or a magazine so you’re less tempted
to look at it. Start by alternating your base pace (this is usually
a jog or an easy run at 46.4 to 8.8 kph, Latham says) with your
push pace (this should be 1.6 to 3.2 kph faster than your base
and slightly uncomfortable for you). Do 0.8km at your push
pace, then slow to your base pace for 0.3km. Bring it back up
for 0.6km at your push pace, and return to your base pace
for 0.3km. Repeat, decreasing your push-pace segment by
0.2km each round. Do the whole circuit again, increasing your
base pace and push pace for a challenge. As soon as your
end-of-workout timer sounds, go right into your cooldown.
Instead of walking it
out or just hopping off
the treadmill as soon
as your workout is over,
use the machine for
dynamic stretches
like the kind track stars
do, says Jake Schmitt,
a cofounder of
Thoroughbred
Treadmill Studio in Mill
Valley, California.
With the treadmill set
to 0.3 kph and a
1.0 percent incline, do
one minute each of
walking toe touches
(bring left leg straight
out in front of you at
hip height, foot flexed;
grab your left toes
with your left hand and
pull them toward you;
repeat on other side),
walking knee hugs,
and walking quad
stretches (alternately
bringing your heels
toward your glutes,
briefly grasping your
ankle as you go).
Bonus: These
stretches mimic the
way your body moves
during a run, so they
can help you develop
better movement
patterns and become
a more efficient
runner, Schmitt says.
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