The
function of the gluteus maximus
muscle is to extend the hip...this
essentially means bringing the
leg backwards.
The
treadmill tread (when it's running)
physically BRINGS your leg backwards
with no help from the glutes,
taking away all the function of
the glutes when you're on it.
So
every time you do your cardio
on the treadmill, you're overworking
your hip flexors (which are the
muscles that work to bring the
leg back up in front of you) and
underworking the glutes.
This
can actually make posture and
lower back problems WORSE (especially
if you don't stretch the hip flexors
after working on the treadmill)
by heigtening the imbalances of
the muscles of the hip.
And
if you already find you have trouble
feeling your glutes working when
you do lower body exercises, "normal"
powered treadmill training is
about the WORST choice of cardio
machines for you. It's doing nothing
to help activate the glutes.
So
here's the dead-simple tip for
the next time you do anything
on the treadmill...
Turn
it off.
That's
it!
When
you use the treadmill without
it being powered, what do you
think has to supply the energy
to move that tread?
Your
GLUTES.
It's
a DIRECT action for the glutes
(and the rest of the lower body)
that has you actually accomplishing
some WORK rather than just moving
your legs along for the ride.
This
is also the reason you can run
and walk so much faster and easier
on the treadmill...the machine
is doing the work of moving your
legs backwards and you're not
required to use the BIG muscles
of the glutes to actually propel
your body forward.
And
the most IRONIC part of it?
This
technique actually works better
on a machine that normally IS
powered. I'm sure you've heard
of or seen treadmills that aren't
powered...these have much less
resistance to the tread being
moved backwards because they want
people to actually use them (you
know what I mean :).
When
you're using a machine that is
normally powered, there is significantly
more resistance to the belt moving
without that outside power and
you're going to get a GOOD workout
out of it.
So
next time you use the treadmill,
leave it off. Set your hands on
the bar and lean forward like
you're about to push a car. And
start walking. Use GLUTE power
to get the tread moving and keep
it moving.
You're
going to get a MUCH better glute
workout and cardio workout by
doing this.
On
a side note, if you find the resistance
is a bit too much on the treadmill,
turn it back on and set it to
an incline. Then turn it back
off again and do the walking on
a slope.
By
walking on an incline like this,
you actually make the exercise
easier. Gravity is going to give
you some assistance in moving
that tread backwards but you'll
still need a decent amount of
push to keep the tread moving.
Once
you've developed a feel for what
it takes to move the tread on
your own, then you can progress
to some interval training and
running.
The
idea is exactly the same as with
walking...get your hands on the
bar and PUSH.
With
the running, I recommend doing
it as interval training, not just
because it's harder but to MAKE
it harder.
You
see, once you get the tread moving,
it takes less effort to KEEP it
moving. So what I do is run for
about 5 to 10 seconds then slow
down then run again, then slow
down.
What
this does is increase the inertia
of the tread, making you have
to push harder again to get it
up to speed again. This really
increases the workload on the
glutes and also the cardio training
you get from this dead treadmill
training.
If
you do a lot or all of your cardio
on the treadmill, you're going
to be in for a BIG surprise when
you turn it off and use it :)
It's
going to wake up your glutes and
double or even TRIPLE the cardio
workload on you.
Now,
what would this great training
tip be without a shameless promotional
plug for my book "Gluteus
to the Maximus - Build a Bigger
Butt NOW!"...a book
designed specifically for glute
training and nothing but glute
training.
This
cardio exercise goes PERFECTLY
with the program. In fact,
using this unpowered treadmill
walking or running can actually
HELP build the glutes because
of the active resistance on the
glutes and because of the tremendous
bloodflow being forced into the
glutes with every step you take
(and increased blood supply is
critical for developing
any stubborn muscles).