maratoolWalking, Treadmill
How to do the walking, 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 walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn't burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Muscles worked
The repetitive work falls on the quadriceps across the front of the thigh, which straighten the knee and, just as importantly, control it on the way back down.
Holding a sustainable output for minutes at a time is a different demand from a heavy set, which is why fatigue here shows up as a gradual fade rather than a rep you suddenly cannot finish.
Other muscle groups are involved too: the calves control the ankle and hold the heel position; the glutes finish hip extension; the hamstrings assist hip extension and slow the knee down.
Every exercise for:QuadricepsCalvesGlutesHamstrings
How this movement works
It is filed under cardio. The work is continuous and paced rather than counted in sets, so progress shows up as duration, distance or a lower heart rate at the same effort.
What you need
The machine fixes the path, removing the balance demand and letting you train close to failure without a spotter. The cost is the stabilising work a free weight would have made you do.
Every exercise using:Machine
These train the quadriceps too, using equipment this one does not:
- Weighted Jump Squatbarbell
- All Fours Quad Stretchbody only
- Cable Deadliftscable
- Dumbbell Lungesdumbbell
- Front Squats With Two Kettlebellskettlebell
Difficulty
Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.
Of the 173 quadriceps exercises in this database, 70 are listed at beginner level.
Photos: free-exercise-db — public domain (Unlicense) Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.