It is an essential instrument in gyms, and it is ideal to stay fit and keep the bottom: we talk about the treadmill. There are many techniques to run with this material. With the tape, you can work your heart and lung capacity, tone the body and even lose weight. In this paper, we propose an individual training performance, suitable for practitioners who already have some experience with the treadmill. If you have doubts about your ability to practice running or how to do the following test VMA, please consult a doctor. Looking for the best treadmill? Look at Bowflex treadclimber reviews.
1) SEMI-COOPER TEST: TEST YOUR PERFORMANCE
The first phase of this program is to test the performance itself and evaluate the VMA. It is interesting to take the test in the field of semi-cooper, which will allow us to obtain the VMA, i.e., maximum aerobic speed *. The objective? Go as far as possible in 6 minutes. The VMA * is a prerequisite for progress in the background and perform cardio training sessions at a pace concept. It will serve as a reference for your different workouts and, especially, in the exercise that you propose below.
To begin the semi-cooper test, make a 10-minute warmup on the treadmill, at a very moderate pace. Then set up the timer for a session of 6 minutes. Start at an average rate accelerates gradually and within the limits of your abilities and to make the greatest possible distance. Rhythm management is critical during the test. You have to start too slow or too fast because it could distort the results.
Beginners: If you resumed physical activity recently, you could test your performance test performing semi-cooper walking. You just have to play the same exercise, gradually accelerating the speed of the march.
When you finish the test, divide the distance traveled between 100 and got your VMA. VMA estimate = result in meters / 100. For example, if you travel 1245 meters, your VMA is equal to 12,45 km / h (rounded to 12.5 km / h). This result corresponds to the speed at which theoretically can run 6 minutes.
Do not hesitate to adjust further the result obtained in different sessions VMA that efectuarás later. The semi-cooper test gives a slightly lower value. So you can repeat the test several times to adjust the result. For example, if the VMA obtained from the first semi-cooper test is 10 km / h, do the test again, this time starting 6 minutes at 10 km / h. If you can maintain a speed of 10 km / h for this new test, it is that your VMA is good. If not, reajústala according to the new result.
2) SPLIT EXERCISE: IMPROVING THE VMA
This second part of the session on the treadmill exercise includes a split / tilt. Fractionated exercise is absorbing to improve the VMA. Alternating fast race times around the VMA with recovery times, you get to work at a high intensity with longer times (in cumulative) that if you ran a continuous VMA.
To perform this exercise fractionated on the treadmill, use your VMA (obtained from the previous test). Do not hesitate to get a heart rate monitor to evaluate and monitor your heart rate during exercise.
Beginners: You can reproduce this same exercise walking: this will have to duplicate the inclinations indicated below.
Training begins with a warming of 5 minutes and 0% incline. This heating should be performed at between 50% and 65% of your VMA, or at a pace that suits you. Then follow this training plan:
● 2 minutes 0% incline (80-85% VMA)
● 2 minutes 6% incline (60 – 70% VMA)
● 2 minutes to 8% gradient (55-65% VMA)
● Recovery: 2 minutes 0% incline
Make 2 to 3 sets of this type, depending on your fitness.
This training session will be useful to test your performance in background. Do not hesitate to repeat regularly check semi-cooper to adjust your VMA and work at the right pace in your cardio training sessions. To improve your VMA, do a split exercise at least once a week. Because if you run to close to your VMA rhythms, will improve.
* It is called VMA or maximum aerobic speed the rate at which oxygen consumption athlete is maximum, i.e., reaching their VO2max. Below this threshold, oxygen consumption increases with the intensity of effort and energy supplied comes from aerobic metabolism. Above this limit, oxygen consumption becomes constant, and the additional power is ensured by lactic anaerobic metabolism.