Treadmills, the classic indoor replacement for pavement, aren’t necessarily known for toning muscle. After all, manufacturers and marketing teams exploit the treadmill’s flashy cardio features. Perks like multiple speed settings and pre-set workouts are often highlighted, while tips to use the exerciser to build muscle are usually left out. But toning is possible, even if you’re just targeting the calves. With some adjustments, you can bulk your soleus and gastrocnemius muscles — or the calves — while burning excess calories.
1
Set the treadmill’s incline to zero and warm up for five minutes. Start on a lower speed and gradually increase it until your heart rate is elevated. Use your treadmill’s heart-rate sensors – if available – to monitor your heart rate throughout your workout. To calculate your max heart rate, subtract your age from 220. Stay within 50 to 70 percent of this sum for moderate aerobic activity, or between 70 to 85 percent for high-intensity exercise.
2
Straighten up. Observe your posture as you walk or run. Pull your shoulders back and keep your spine straight and tall. Swing your arms freely, keeping them at your sides, or grip the handrails for stability. Using the handrail sensors to check your heart rate is OK, but resist the temptation to slouch forward, look down or hold on too tightly. Tighten your abs while working out and engage your core.
3
Raise your speed to 3.5 mph, walking at this speed for one minute. Set your incline to match your speed, and continue walking for another minute. Repeat this pattern three times in all, raising the speed by 1 mph — as tolerated — followed by a minute of walking. Follow each speed increase by raising the incline to match. Increase your inclines only after your one-minute speed intervals. Finish by lowering your incline to zero and gradually reducing your speed. Walk until you’re breathing normally, then repeat the three intervals.
4
Plan incline lunges into your treadmill routine. Start by raising the machine’s incline to 15 percent, but gradually work toward 50 percent. Set your speed on a low 1.5 miles per hour and, if needed, hold onto the handrails for support. Extend your right leg back, bend your left leg at the knee and lower your bottom. Watch your form. Keep your abs tight, back straight and knees behind your toes. Keep pace with the treadmill’s belt, alternating legs for three minutes. Add lunges to break up monotonously long sessions.
