Ask the Expert – Andre Noel Potvin
Innovative Treadmill Warm Ups
There are many different creative ways of warming up and using a treadmill is a fantastic tool to use. Learn how to get the most out of your work out in the least amount of time Watch as Andre Noel Potvin shows you an innovative way to use stretch tubing as a way to incorporate the upper back and shoulders into your treadmill program.
Treadmill warm ups with stretch tubing are a more advanced style of training. It is recommended that you use a safe walking speed of 2.0-2.5mph. Speak with your certified personal trainer before doing this exercise as one must be confident using a treadmill without holding on to the safety rails before attempting this exercise.
How to …
Loop the tubing securely around the safety rail on the treadmill. The tubing must have handles.
Make sure you pick the right resistance. Lighter Tubing = Easier. Heavier Tubing = Harder. Start with the easier tubing and work your way up as you gain confidence.
Contract your core muscles (Transverse Abdominis, Rectus Abdominus , and Obliques ) to ensure postural stability and control, and to minimize unnecessary strain on the lower back
Walk on treadmill far back enough to maintain a slight tension on the stretch tubing
Bring the arms up with the elbows bent at 90° (palms of hands facing you), then bring arms into an overhead press position using a circular motion.
Lower elbows down towards your body while maintaining bent elbows, bring arms forward to starting position, then back to shoulder press position. Continue the motion while creating circles in front of your body and maintaining tension on the tubing. Ensure you change or reverse directions which should mimic more of a Pec Dec motion to work the shoulders from all different angles.
After the last movement pattern, start in the same position as above however as you bring the arms up rotate the palms forward and punch straight up. This movement is known as a shoulder press or Arnold press. Core engagement is key for this last movement pattern. It is important to keeping the lower back neutral and core muscles engaged to protect your lower back from injury. Check out our article about “Turning on the Anatomical Belt” for further information.
The last movement in this dynamic upper body treadmill work out is the hitch hiker. Start with the hands directly in front of you at a 90° angle, palms up and thumbs out (mimicking a hitch hiker movement). The arms should straighten at the elbow as the arms go into the back position. Make sure you stop before the elbows pass the shoulder to protect the shoulder capsule.
Take this idea to your certified personal trainer and “Take a Walk on the Wild Side”.
André Noël Potvin, MSc, CES, CSCS, TFL, is a Clinical Exercise Specialist and Owner of Infofit, North America’s Premier School for Fitness Professionals