USE YOUR TREADMILL TO REALLY SHAPE UP - 1/29/08
Whether you have your own or use the treadmill at your gym, don't just plod forward on it and hope for miracles. If you really want to shape up, try using a treadmill creatively.
First, start running backward. This will strengthen muscles the calves, hamstrings and glutes in ranges of motion that are never used when running forward. It will improve balance as well as posture; because it's impossible to run backward on a treadmill without standing up straight. It's also a perfect ski-specific workout. When turning while skiing, the foot presses the ski from toe to heel; the same motion used when running backward on a treadmill.
Begin with a walking speed until you get used to the new motion. Start out by placing your feet on the sides of the treadmill and holding on to the rails, then carefully turning around. Dab one foot on the belt so that you feel how fast it is moving. Step down with that foot, immediately followed by the other.
Hold on to the rail while your legs become accustomed to the backward movement. Then let go. Walking backward on a treadmill is totally different when you are not holding on, so at first, let go in small increments until you are sure of your balance.
After several slow speed sessions of walking backward, start upping the angle. The greater the elevation, the more it works the hamstrings at the back of the thigh, eliminating a common and dangerous muscle imbalance between the major thigh muscles of the hams and quads.
As soon as you are sure-footed with the movement, begin increasing the speed. A medium jog at two to three miles an hour at an angle is an excellent workout, especially for athletes whose sport requires multi-directional movement, like football, basketball or hockey players. Dancers especially will find their abilities improve greatly with backward treadmill workouts.
Once you've got the backward movement dialed in, it's time to do the grapevine. This is actually an old football exercise used to improve agility. But not many people would feel like doing the grapevine publicly down a sidewalk or a football field. A treadmill, where you can use the controls to force a gradual increase in your speed, is actually better.
Practice the movements of the grapevine on a floor before trying it on a moving treadmill. Standing straight and tall, place the left foot in front of the right foot as far out as the right hip. Next ,move the right foot out from behind the left foot, as far to the right as you comfortably can. Then, in one smooth motion, move the left foot behind the right foot, and again bring the right foot out to the side. Repeat for about two minutes; this exercise is done by time, not repetitions.
Next, turn to face the other way and reverse the exercise, moving the right foot across the left foot, first in front, then in back. Work on doing it faster, until you can perform this sideways run in perfect balance and without losing your step.
Now it's time to transfer the movement to the treadmill. Begin with a regular forward position and a slow speed. Hold on to the rail and slowly turn sideways, immediately beginning the grapevine movement. Do it for two minutes. Without slowing down or stumbling, turn around on the moving belt and begin doing the exercise with the other foot.
Once again, gradually increase the elevation and speed of the treadmill. Always dab with one foot before getting onto the moving belt; never jump on with both feet without a dab test first. If you need to put your feet on the sides before turning around, that's okay. Your agility will soon improve enough so that you can turn and move in any direction while on the moving treadmill.
And that is just one benefit from using a treadmill creatively. The extra foot agility will not only increase athletic ability, but help protect against slips and falls. It's a great way to use an ordinary exercise machine in a creative way that enables you to get a lot more out of it.