When I say I spend a lot of time in gyms/fitness centers I mean every waking, soul stealing moment of my life. Notice I said gyms/fitness centers. Not actual training facilities where goals are met, sweat gets puddled, and work gets down. A common trend among normal gym going health enthusiasts:
99% of them look and weigh exactly the same or worse/heavier than they did when they got their membership.
There is no change because they all do exactly the same thing. Get on the treadmill (you know the one with their favorite view of the TV… assuming the TV is not actually attached to the treadmill itself), hit quick start, plug in whatever speed they have been doing for the last 11 months of their gym membership, and plod along for the next 20mins to 6 hours periodically checking heart rate (for some reason?) and calories burned (to justify all of the shit food they plan to cram into their mouth as soon as they get home.
So, the treadmill sucks right? Yea pretty much. But, the truth is most people shy away from using the free weights for little more than curls with the little pink dumbbells or bench pressing with horrible technique simply because they don’t know what to do or how to use the stuff. Since asking most personal trainers for advice on anything is basically a death sentence, I’ll give you some awesomeness that you can do with a treadmill.
1. Sprint Intervals
Warm-up for however long you need to then find a speed on the treadmill that is somewhere around 80% of the fastest you can sprint. Do that for 15 seconds, grab the hand rails, and jump your feet to the sides. Rest for anywhere from 30 seconds to 1 minute, and repeat as many times as feels awesome (start with at least 6-10).
2. You Break It You Buy It
That was my disclaimer for my next suggestion. Find something heavy in the gym and either hold it out in front of you or over your head while you simply walk on the treadmill for a pre-determined amount of time. Shoot for a weight you can hang on to for 10 mins. Sound easy? I thought so too. You get to a point where standing upright and breathing stop being an option. Start light and, for the love of God, don’t break the treadmill.
3. Whatever This Is
Or, instead of looking like dumbass like this guy, just don’t turn the treadmill on and try to move the tread with your hands for a couple minutes.
Take any of the above and constantly vary the speed, incline, weight used, implement used, hand placement, whatever you can think of. Anytime you change something up it is a new exercise as far as your body is concerned.
No one gets better or looks better with a treadmill because its the same thing over and over and over. Just like your brain learns stuff, so does your body. Imagine starting to read a new book but once you get done with the first page you immediately return to the first sentence and read it all over again. Imagine doing that everyday for an hour for a year straight. Eventually, you’ll memorize it, know every word, and just go through the motions of reading that page. Your body does the same thing when you torture it with boredom and slowly kill it through the ill effects of cardio on that moveing death platform of a treadmill.
Variation is the spice of life. Cardio on a treadmill is the burning tire filled with used diapers of life.
Sprint. Kill. Eat. And Nevermind, Break All The Treadmills.