Can you build muscle with a treadmill?
The treadmill is one of the most popular cardio machines. It is often used to build fitness, burn calories or to keep moving. Although a treadmill is mainly aimed at cardio, it also has benefits for certain muscle groups. By walking or running on a treadmill you also train the muscles in your legs, buttocks and core. In this blog we discuss which muscles you train on the treadmill and how you can optimally use the treadmill to build your muscles.
Which muscles do you train on the treadmill?
You're probably wondering which muscles you train when walking on a treadmill. Walking on a treadmill is effective for training the muscles in your legs, buttocks and core. You use your quadtriceps and hamstring to take steps, and you use the calf muscles to complete these steps. Your shoulder muscles are also involved in making a forward movement and, together with your abdominal muscles, provide the necessary balance. Finally, the gluteal muscles ensure that you can move smoothly. When running on the treadmill you use the same muscles as when walking. The difference is only in the intensity and muscle load. Running requires more strength and speed, which makes it more intensive and puts more strain on your muscles. Whether you walk or run, both forms are not only good for your endurance, but also good for your muscles.
Train more intensively? These are the possibilities
Do you want to make your training more effective and challenge your muscles even more? There are several options to adjust the intensity of your treadmill training:
A slope
You can challenge yourself further by adjusting the angle of inclination. Increasing the incline on the treadmill provides different muscle stimulation, causing the muscles in your calves, hamstrings and buttocks in particular to work harder.
Speed
Increasing the speed on the treadmill is an instant way to increase the intensity of your workout. Faster running requires more strength from your quadriceps, hamstrings and calves.
Interval with slope
Another way to train more intensively is to do interval training with an incline. By combining interval training with an increased incline, you challenge your muscles in your buttocks, hamstrings and calves even more. The variation in slope and speed ensures that your muscles have to constantly adapt, so that you train effectively.
Preset programs
Many treadmills have preset programs designed to support different training goals. These programs vary in speed and incline, allowing you to train varied and intensively.
The importance of rest days
You often want to train as quickly and as much as possible. However, it is important to also schedule a number of rest days. Rest days are crucial for both building and recovering your muscles and preventing injuries. During training, small tears can occur in your muscle fibers. Your body needs time to repair these tears. If you don't get enough rest, it can affect the recovery process of your muscles and possibly lead to injuries. It is therefore important to listen to your body and take enough rest between training sessions. For example, start the week with interval training and take a rest day on Tuesday to recover. Run a short incline run on Wednesday and a tempo run on Thursday. Have another rest day on Friday and do a tempo run on Saturday. End the week with a rest day to recover for the next training week.
Nutrition contributes to muscle growth
Good nutrition and sufficient training form the basis for muscle building. By consciously choosing foods that contain lots of proteins, carbohydrates and healthy fats, you can support the growth and recovery of your muscles. Proteins, which consist of amino acids, are especially important for building and repairing your muscles. Chicken, fish, eggs and dairy products are good sources of protein that you can easily add to your daily meals. Carbohydrates act as an energy source for your body. Your body needs this to perform daily activities and training. Good sources of carbohydrates include pasta, whole grains, sweet potatoes and fruit. Healthy fats, such as nuts, avocados, oily fish and olive oil, also help regulate hormones that promote muscle growth.
Start training on a treadmill now
Are you ready to work on your fitness goals and health? Then start training on a treadmill! At Slimminglabs we have an extensive range treadmills. Whether you are a novice athlete who wants to exercise slowly or an athlete who wants to increase his intensity, we have the right treadmill for you. So what are you waiting for? Start training on a treadmill today!