While the majority of people who purchase a treadmill are interested in either improving cardio or burning fat, the reality is that a treadmill can be a very useful tool for building muscle as well. In order to achieve these results, however, it is important to know how to best utilize the features of the treadmill and what it has to offer. Furthermore, by engaging in other muscle-building activities that do not require special equipment, you can keep your costs low while also building the shape you desire. Here are a few tips on how to build muscle on a treadmill.
One of the keys to building muscle with the help of a treadmill is to engage in interval training. Typically, running and walking long distances will do more to remove fat than to build muscle. While a loss of fat will help to make your muscles more visible, it does not actually increase the size or strength of your muscles. Therefore, in order to get the cardio benefits of running, to build skeletal strength and to give your muscles the opportunity to build, interval training is often the best route to take.
One way to engage in interval training is to simply run at top speed until you have reached your target heart rate. Then, maintain this speed for about 30 seconds before returning to a lower speed. Once your heart rate has returned to 120 beats per minute, you then kick it back into your highest gear until you have reached your target heart rate again. Continue this routine for up to 20 minutes in order to build your cardio and muscle endurance.
Another interval option is similar to the first option, but comes with a slight twist. After reaching your target heart rate and maintaining your speed for 30 seconds, jump off of the treadmill and engage in strength-building activities. If you do have free weights or other strength-building equipment, you can complete a set before you get back on the treadmill. If you do not have free weights or strength-building equipment, use this time to engage in pushups, crunches or other similar activities. By alternating between the treadmill and strength-building activities, you will keep your heart rate up while also giving your muscles an effective workout.
Yet another way to build muscle with the help of your treadmill is to increase the incline of your treadmill while you sprint. While increasing the incline will significantly increase your cardio workout, it will also make your legs work harder. It also repositions the angle of your feet, which allows you to target other muscle groups as you workout. This is an excellent way to give your legs a workout while also building a solid core.