Workout

TONE YOUR GLUTES AND BURN MORE CALORIES

Let us assume that women and men who live in elevated or mountainous cities tend to have a better butt than people who live in flat cities. Sorry, but it’s like this …If we survey Americans, they are sure to tell us that San Francisco residents far outnumber New Yorkers when it comes to sculpted buttocks.
The reason is simple as well as obvious, the slopes and walking on them help us to further develop the gluteus, hamstrings, quadriceps and calves.Does that imply that we move to the mountain villages to tone our legs? As a power, it is possible, but the relocation of a home is something too complex, especially when there are specific devices such as treadmills where we can achieve identical results without the torture of moving.For years, treadmills have incorporated the option of adding incline to our cardiovascular work.

 

THE BENEFITS OF WORKING ON SLOPE

Climbing hills burns calories at an incredible rate, to give you an idea a woman of about 50 kilos burns walking at a leisurely pace of about 3 km per hour about four calories per minute. At the same speed but with a 10% incline degree, caloric consumption rises to 7 calories per minute and a whopping 10 calories per minute if we are walking for an hour with a 20% incline. That’s about 600 calories!

It has been shown that walking on hills increases energy waste by between 75 and 150%
Most women accumulate fat in the hips, buttocks and legs, that is why doing this type of cardiovascular work will tone our legs, reduce the percentage of fat and round out our buttocks (girls and boys, what more can you ask for) Walking or running on an incline treadmill offers us the best of both worlds:
We burn calories thanks to cardiovascular work and we tone our legs and buttocks thanks to the incline.
We all know that running is one of the best choices if we are looking to reduce fat and have a healthy body. Remember that when we run on a slope, we are lifting the weight against gravity, so that we will strengthen the muscles as if we were training on the ground with a step or doing squats.
A trick to work your legs better and burn more calories is to lengthen your strides when we train. By lengthening the stride, we must involve greater force in the movement and generate extra work.

HOW TO MAKE THE MOST OF OUR TRAINING

The higher the incline, the more work and the more calories that fly … but it is also much more difficult to train and endure the sessions. So from here, we recommend increasing the incline gradually. You can start with sessions of 20 min. On the tape, and increase the time as you gain experience.
Another option is to alternate flat work with incline work, that is, 2 minutes normal and 2 minutes with incline and so on.

 

IMPORTANT

– Do not lean on the railing to train, since in this way you will be reducing the difficulty of work and therefore burning fewer calories. We can go from 15 to 11 calories per minute if we do the same work with our hands supported, keep that in mind.
– Another important detail is the posture we adopt when walking. In a natural way we will lean the body forward to climb more easily, although this position can cause injuries due to muscle overload. Adopt an upright posture so that the hips, back and knees suffer less.
– Warming up is very important before walking or running uphill, as this type of exercise, especially on very steep slopes above 10%, stretches the calf muscles and the Achilles tendon. Warm up on the stationary bike at a gentle pace for 5-10 minutes.
A variation on incline training, especially suitable for tennis or volleyball players who wish to avoid hamstring injuries, would be to walk backwards on the incline.

 

THE TRAINING

The key to success in any exercise program is working hard and being consistent. Spending two weeks training like crazy and leaving it to us later does not make the slightest sense. That is why this morning, we have proposed to provide you with an 8-week training program so that you get toned legs in record time, but yes, always gradually.
We have proposed two different programs, one for beginners and the other for people with a higher level of training.

 

INITIATED PROGRAM

Do this routine for 30 minutes, 3-5 days a week.
Repeat each interval until you have completed the 30 minutes.
Do not move on to the next week’s training until you have completed the previous week’s training.

Week 1: Walk on a treadmill with a 0% incline, speed 5 km / h.
Week 2: We will alternate 5 minutes at a 0% incline and 3 minutes at a 5% incline, speed 5 km / h.
Week 3: We will alternate 3 minutes at a 0% incline and 5 minutes at a 5% incline, speed 5 km / h.
Week 4: We will alternate 2 minutes at a 0% incline and 7 minutes with a 5% incline, speed 5 km / h.
Week 5: We will alternate 1 minute at a 0% incline and 10 minutes at a 5% incline, speed 5 km / h.
Week 6: We will alternate 1 minute at a 0% incline and 14 minutes with a 5% incline, speed 5 km / h.
Week 7: We will alternate 1 minute at a 0% incline and 20 minutes with a 5% incline, speed 5 km / h.
Week 8: We will alternate 1 minute at a 0% incline and 29 minutes at a 5% incline, speed 5 km / h.

 

ADVANCED PROGRAM

Do this exercise for 60 minutes, 3-5 days a week.
Do not move on to the next week’s training until you have completed the previous week’s training.

Week 1: Treadmill at a 5% incline, speed 5 km / h.
Week 2: We will alternate 5 minutes at a 5% incline and 5 minutes with a 10% incline, speed 5 km / h.
Week 3: We will alternate 10 minutes at a 5% incline and 10 minutes with a 10% incline, speed 5 km / h.
Week 4: We will alternate 5 minutes at a 5% incline and 20 minutes with a 10% incline, speed 5 km / h.
Week 5: We will alternate 5 minutes at a 5% incline and 30 minutes with a 7% incline, speed 5 km / h.
Week 6: We walked 60 minutes at 10% incline, speed 5 km / h.
Week 7: We walked 60 minutes at 12% incline, speed 5 km / h.
Week 8: We walked 60 minutes at 12% incline, speed 6 km / h.

 

Diego Gallardo

IFBB Personal Trainer & Advanced Nutrition Specialist

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