If you are looking for a way to get a little more from your treadmill workout, you may want to consider adding lateral lifts to your regular routine. Obviously, you won’t be conducting these lifts while you are running, but adding lateral lifts as part of an interval training routine will help keep your heart rate up while you also get some very effective strength training into your workout.
The Basic Plan
When performing interval training with lateral lifts, you will first warm up by walking for five minutes. Then, increase your speed so you run for one full minute. If you are new to running or are otherwise unable to run for one minute, try jogging or fast walking instead. Then, get off the treadmill and perform 20 lateral lifts before getting back on the treadmill and running again for one minute before returning to the lateral lifts. Try to continue this routine for 20 minutes in order to get the optimum effect and, if your fitness level allows it, increase the speed of the treadmill each time you get back on after lifting.
Completing Lateral Lifts
In order to get the best results from this routine, you need to know how to properly perform a lateral lift. This can be accomplished by following these basic rules of thumb:
• Stand with your back straight and your knees slightly bent
• Position your feet so they are shoulder-width apart
• Place your arms straight down at your side and then rise them upward so they are parallel to the floor while keeping your arms bent slightly
• Lower your arms back to your side
• Repeat
While performing lateral lifts, make certain to move slowly and to maintain control. In addition, you shouldn’t let your arms rest at your side for more than one second and you should return to your treadmill immediately after completing 20 reps so your heart rate can remain elevated.
