Running, Treadmill

A beginner cardio exercise for the quads, done with a machine.

Main muscles: Quads
Also works: Calves, Glutes and Hamstrings
Equipment: Machine
Level: Beginner

How to do the Running, Treadmill

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout.
Treadmills offer convenience, cardiovascular benefits, and usually have less impact than running outside. A 150 lb person will burn over 450 calories running 8 miles per hour for 30 minutes. Maintain proper posture as you run, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Running, Treadmill

Questions

What muscles does the Running, Treadmill work?

Mainly the quads, with the calves, glutes and hamstrings helping.

Is the Running, Treadmill good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Running, Treadmill?

Good alternatives that train the quads: Bicycling, Stationary, Jogging, Treadmill, Recumbent Bike or Walking, Treadmill.

How many sets and reps of the Running, Treadmill should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).