I-treadmill isebenza inezinzuzo eziningi, enye yazo ukuthi ungashisa ngokucophelela ama-khalori amaningi. Zama okunye kwalokhu kusebenza okumnandi ukwandisa ikholori yakho ukushisa kanye nesisusa sakho.
I-1 - I-Hill Workout
Ukwandisa ukuncibilika emapompu okuhamba nge-treadmill uphinde ushise ikhalori. Zama lokhu kukhishwa kwe-hill ukugoqa amakholori:
- Vumbela nge-jog emizuzu emihlanu elula noma uhambe.
- Ukwandisa ukwehla ku-3%, run for 1 minute.
- Ukuncipha okuphansi kuya ku-1%, sebenzela imizuzu engu-2.
- Ukwandisa ukuthelela ku-4%, run for 1 minute.
- Ukuncipha okuphansi kuya ku-1%, sebenzela imizuzu engu-2.
- Ukwandisa ukwehla ku-5%, sebenzela umzuzu owodwa.
- Ukuncipha okuphansi kuya ku-1%, sebenzela imizuzu engu-2.
- Ukwandisa ukwehlisa u-6%, ugijime (noma uhambe) ngomzuzu owodwa.
- Ukuncipha okuphansi kuya ku-1%, sebenzela imizuzu engu-2.
- Phinda iphethini yezintaba 2 izikhathi eziningi.
- Landa phansi nge-jog emihlanu elula noma uhambe.
- Uma lokhu kulula kakhulu, ungandisa isikhathi sakho.
2 - Isikhathi esifushane sokusebenza emsebenzini we-Treadmill Workout
Isikhathi siqhuma phakathi nalokhu kusetshenzwa ngoba ushintsha ijubane noma uhambe njalo. Uzothola inqwaba yezinhliziyo ezinesifo senhliziyo nesisindo esikhulu.
- Vumbela nge-jog emizuzu emihlanu elula noma uhambe.
- Ukwandisa ukulinganisa ku-1%, sebenzisa ijubane elisheshayo imizuzwana engu-30.
- Gijima ngendlela elula imizuzwana engu-30.
- Hamba ngesivinini esisheshayo seminithi elingu-1.
- Gijima ngezinga elilula leminithi elingu-1.
- Run ngesivinini esisheshayo imizuzwana engu-90.
- Gijima ngezinga elilula ngamasekhondi angu-90.
- Nciphisa u-.5%, ugijime ijubane elisheshayo imizuzu emibili.
- Qalisa ngokuhamba kalula kumaminithi amabili
- Phinda iphethini lesikhathi esisheshayo / esincane (kusukela ekuqaleni) izikhathi ezimbili.
- Landa phansi nge-jog emihlanu elula noma uhambe.
Umsebenzi we-Interval High Interval
Izikhathi eziphakeme kakhulu kuyindlela ejabulisayo yokushisa ama-khalori amaningi ngesikhathi esifushane. Lokhu kusebenza kwamaminithi angu-30 kuzokwenzela ukuthuthumela nokukhishwa kwekhalori ngesikhathi esithile. Nakhu okumele ukwenze:
- Qala nge-10-minute minute-up jog @ 1% uhambe
- Sprint amasekhondi angu-30 / ululame ngezinga elilula 30 amasekhondi
- Qhubeka ngezikhathi ezingu-30/30 ngamaminithi angu-4.
- Ukwandisa ukuthelela ku-2%
- Sprint amasekhondi angu-30 / ululame ngezinga elilula 30 amasekhondi
- Qhubeka ngezikhathi ezingu-30/30 ngamaminithi angu-4.
- Ukwandisa ukwehla ku-3%
- Sprint amasekhondi angu-30 / ululame ngezinga elilula 30 amasekhondi
- Qhubeka ngezikhathi ezingu-30/30 ngamaminithi angu-4.
- Landa phansi nge-jog emizuzu engu-5 elula.
I-4 - Run / Walk Khalori-Ukushisa Okusebenzayo
Lo msebenzi uphelele kubagijimi abaqalayo noma labo abaphulukisayo ekulimazeni futhi baqala ukuvuselela emuva ekusebenzeni.
- Qala nge-10-minute walk-up ukuhamba noma i-jog elula @ 1% ihambe
- Hamba ku-4.0 MPH ngomzuzu owodwa
- Run ku-5.0 MPH ngomzuzu owodwa
- Hamba ku-4.0 MPH imizuzu emibili
- Run ku-5.0 MPH emizuzu emibili
- Hamba ku-4.0 MPH imizuzu engu-3
- Run ku-5.0 MPH imizuzu engu-3
- Hamba ku-4.0 MPH imizuzu engu-4
- Run ku-5.0 MPH imizuzu engu-4
- Hamba ku-4.0 MPH imizuzu engu-5
- Run ku-5.0 MPH imizuzu engu-5
- Landa phansi nge-jog emizuzu engu-5 elula.
5 - I-Sprints Workout ye-Treadmill
I-Sprints iyinhlangano yokuzivocavoca kakhulu, ngakho-ke uzoshisa amakholori amaningi futhi uthuthukise impilo yakho.
- Qala nge-jog eyishumi-10 yokufudumala.
- Yandisa ijubane lakho okungenani u-3 mph. Phrint imizuzwana engu-30.
- Gijima ngendlela elula imizuzu emithathu.
- Phinda i-sprint / isikhawu esincane izikhathi ezingu-8, okwenza i-sprint ngayinye .3 ibe ngu-.5 mph ngokushesha kune-sprint yakho yangaphambilini.
- Iphule phansi nge-jog emizuzu engu-5 elula.