Science & Technology of Sports

Workout - Training Tips

In general, sometimes working out and training on the treadmill/stationary bike and weight machines can become somewhat routine and perhaps boring. This can be especially true during the cold winter months. Here are a few ideas that can change up your typical routine.

You probably hop on the treadmill and face foward and either walk at a brisk pace or run - which is what the majority of people do. Next time you jump on the treadmill, after you properly warm-up, try running or walking backwards, at a pace that suites you, maybe 2, 3-4 mph. Backwards!? you say...Yes, backwards. At first it may seem uncomfortable or even un-natural, but after a few times it will become second nature.

Another twist, is to run side to side. You may get some funny looks in the gym, but trust me these are very benificial work-outs. Running in different directions helps develop all parts of the leg muscles, while improving muscle memory and felxibility. If you run in events or participate in Tri's this will help your running. I should also remark on doing intervals as well, but you probably already knew about that. Intervals are the quickest way to increase speed and endurance.

Bored on the bike? Me too. If you ride a spin bike, pedal backwards for a portion of the workout. Usually stationary bikes have no resistance pedalling backwards, so what you can do is pedal with one leg/foot at a time.

On to the weight machines. Lift, push or pull with one arm, and trade off in a set or two. I usually do a set just using my left arm because that is the weaker side of my body. Whatever works for you, is the key.

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