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April 26, 2023 6 min read
Among the many excellent pieces of fitness equipment, the running exercise machine has become some of the most popular workout machines on the market, and with a good reason. First, exercising on a treadmill has many health benefits. More importantly, exercising on a running exercise machine regularly can improve your cardiovascular endurance. Developing your endurance is very important because it can enhance your health while allowing you to do everyday tasks without getting tired too quickly. You can do many exercises on a running exercise machine to build your endurance. Keep reading if you want to learn more about how to use a running exercise machine for endurance training.
What is endurance training?
In the fitness world, endurance is your ability to exercise for longer durations without giving way. Obtaining this means working out at varying intervals instead of doing steady-pace exercises. But why do endurance training? Runners can benefit from it as it enhances their speed and allow them to beat their time. Other athletes, like bodybuilders, may also need endurance training to adjust their body metrics, such as fat percentages. The objective of endurance training is to allow your body to perform well for longer periods. It gives you more energy to perform daily tasks, too. And one of the best ways to improve your endurance is to train with a motorized treadmill. This training plan will help develop your aerobic and anaerobic endurance over time.
How to use a running exercise machine for endurance training?
Let’s get through some of the best running exercise machine exercises you can do to develop your endurance and overall running performance.
1. High-intensity interval training
HIIT is one type of interval training that incorporates several rounds of alternating between high-intensity movements followed by short periods of low-intensity activity. The sample workout is as follows.
2. Sprint intervals
Sprint interval training is a time-efficient exercise that blends maximal effort periods with extended rest periods. It is a more advanced running machine workout, so this training is intended for people with a strong fitness foundation. The sample workout is as follows.
3. Fartlek training
Fartlek is a Swedish word that stands for speed play in English term. This training combines endurance and speed training to challenge your body. A fartlek run tests your body to get used to different speeds, which conditions you to run faster on lengthier distances. It is uninterrupted running with various paces throughout your workout. The sample workout is as follows.
4. Alternating float running exercise machine workout
The alternating float treadmill workout is also known as a classic speed play exercise where the intervals will use about eighty to ninety per cent of your max effort. In contrast, the float intervals only use sixty to sixty-five per cent of your max effort. This workout keeps you in shape, builds endurance, and teaches your legs to recover and shift through gears fast without the need to jog or walk. The sample workout is as follows.
5. Descending ladder running exercise machine interval workout
This workout teaches you to flip through gears more efficiently and faster and trains you to find speed and turnover after a brief rest period. The sample workout is as follows.
6. Pyramid running exercise machine interval workout
This type of workout includes a change in pace or distance as you climb up and down the pyramid and shift up your speed running setup. The pyramid motorized treadmill interval workout helps build muscles and endurance and improves running economy. The sample workout is as follows.
7. Uphill running exercise machine interval workout
Uphill incline workout develops postural muscles and works your quads, front thighs, and glutes more than you do on flat ground. The uphill running exercise machine interval exercise will help you realize your speed on an incline in quick bursts and lets you display increased strength and speed when you run on flat ground in the next round. The sample workout is as follows.
8. Race pace running exercise machine interval workout
This workout is usually done when you are training for a marathon. This training will help you get comfortable with your goal pace and still have enough gas when you push through more challenging goals. The sample workout is as follows.
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