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Treadmill Conditioning Workouts - Jack Up Your Metabolism and Get Ripped During Your Off Days By Jim Smith, CSCS, Men's Fitness Mangazine Contributing WriterAuthor of Accelerated Muscular Development
It’s morning time - 8:45 AM.
The dew still on the ground, sweat pours down your face; you hear huffing and puffing all around you.
You look up and you see 40 yards of field waiting for you to conquer it.
Then, you hear the whistle and you let out a primordial scream.
As you are giving it all you got left in the tank, it feels like your legs are on fire and your lungs are going to pop out of your chest.
You cross the finish line and you collapse with your chest heaving and legs shaking. You make it to where your team has gathered and you take a knee. It's the end of the first practice of two-a-day #1.
For many of us this was what high school was about. Sprints and lifting, sprints and more lifting and practice thrown in as well. As hard as it was, your system was jacked and and your body ripped. Then, somehow life hit you. You are stronger, but you have an extra layer of fat on you. Fear not though, below we are going to show you how to get back to that "jacked and ripped" phase. We are going to show you some treadmill conditioning workouts that will rev your metabolism and get you in top form in no time.
Treadmill Conditioning Workouts - Program Outline
- Intervals. Intervals are spurts of work followed by rest periods. Intensity varies, but the basic idea is the same - work and rest.
The work/rest ratio can be tailored to the type of sport you play or for general fitness. For general fitness conditioning I would recommend 30 seconds of sprinting followed by 30 seconds of rest.
Interval training can be done on a treadmill or bike. Intervals are essentially like a blow torch to your metabolism in that they keep it elevated long after you step off the treadmill.
- If you have a sled or even a tire you tie it around your waist (with a belt or rope of course) and run sprints. When doing this the key conditioning factors here are the angle, the weight, and the muscles put to work. It's best to do these after your lower body training.
- On your days off don’t just sit around and do nothing. Use what is known as active rest to help your body recover faster and get some more conditioning. If you are weightlift 3-days a week, on your off days you can also play basketball, tennis or do some swimming. Just do something and be active. This will help your body to get blood flowing which will help accelerate recovery by delivering oxygen and other important nutrients to your muscles.
Sample Treadmill Conditioning Workouts:
|Treadmill||2 minutes||30s||30s||15 min|
-------------Sled or Tire Sprints-----------
|Sled & Belt/Strap||10 x 40 yards sprints|
------------Active Rest Session-----------
|Session (1 to 2 times per week)|
|basketball, tennis, swimming, football, squash|
About the Author
Jim Smith is a sought after lecturer, author and renowned strength coach. Jim is an expert for Men’s Fitness and a member of the Elite Fitness Q/A staff.
His distinctive and comprehensive training approach has helped athletes and fitness enthusiasts of all skill levels attain their goals and "Achieve Beyond Potential".
Jim is always seeking new ways to innovate and provide a unique perspective for gaining muscle, rehabbing injuries, improving performance and building better athletics.
For more information visit www.acceleratedmusculardevelopment.com
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