When it comes to running, there is often a gap between those who prefer to run indoors and those who like to go out.
Some running traditionalists can't stand the monotony of treadmill running, while others can't find the motivation to pick up the pace without manual controls in front of them and love the precision of doing a structured workout on a conveyor belt.
So what's the difference between running on a treadmill and running outdoors? Is one better or more effective than the other?
The short answer is that both running methods have their pros and cons, and there is a place for both types when it comes to getting fitter and faster.
Here's a more detailed breakdown of each:
- No weather or temperature constraints - On cold, rainy winter days or hot, sweaty summer days, running outside can sometimes be the last thing you want to do. Having the ability to keep doing a good treadmill workout in bad weather means you don't miss a workout.
- You can control your pace - when running outdoors, it can be difficult to maintain a constant pace. On a treadmill, you have more control over how fast you go and can easily track your distance. This is especially useful if you're coming back from an injury and need to stick to a particular speed, or if you've just started running and need an extra push to keep going.
- Hill and slope training - if you are training for an event with different inclines and inclines, you will be able to reproduce them on a treadmill with the incline function. Some of the more advanced treadmills will allow you to program in different running tracks, allowing you to exactly replicate the route you are training for.
- Fast work - Because running on a treadmill is easier, it can be a good tool for quick work. Use the treadmill to help you run faster by picking up the pace for short intervals and then slowing it down for cooler intervals. This is a very convenient way to get speed or tempo work in a controlled setting.
- Easier on the joints - The treadmill belt is more forgiving than the hard pavement. Running on a treadmill reduces impact and is easier on the body, so it's perfect for someone coming back from an injury.
- Convenience - If you have a treadmill at home, you can run at your own pace, in bad weather, late at night, or when you need to keep an eye on the kids. If you are at the gym, you can easily combine a running and resistance session in one place. You can also listen to music, watch TV or read a magazine while working out!
- It can be boring - the main disadvantage of treadmill running should be its boredom factor. Even with music or the TV on, continuously running in the same place with the same view can get tedious.
- You can't go down - While a treadmill may be ideal for hill training if you don't have hills nearby, you cannot replicate the descent you need to strengthen the anterior tibial muscles in the front of your legs .
- You cannot change direction - likewise, you cannot train for a change of direction on a treadmill and thus limit your ability to improve your lateral agility.
- Less energy burned - the difference can be reduced by setting the machine to a minimum incline of 1%, but there will always be a difference. Researchers believe it comes down to wind resistance, obstacles, and how the runner propels himself.
- Run anywhere, anytime - running outdoors is free and can be done just about anywhere. You're not limited by gym hours or machine availability, just get out there and run!
- More bang for your buck - when you run outside you get more muscle activation because your feet have to grip the ground to propel you. You also activate more muscles when running outdoors since you don't have to run in a strictly linear pattern (remember to avoid people on the sidewalk or jump over curbs).
- Better for bone density - Running on hard surfaces such as packed dirt or pavement forces the body to increase bone density. While one of the benefits of running on a treadmill is that it's easier on the joints, it also stops the body from triggering processes that ultimately lead to better bone density. Running outdoors can help improve bone health, which is especially important for female runners.
- Mimics race conditions - if you are training for a race, you need to do your kilometers in the open air as this is the only way to properly imitate the race conditions.
- Mental health benefits - Exposure to fresh air and sunlight is a proven mood booster for most people. There aren't too many activities that match the endorphins you get after an outdoor run.
- Unwanted land - if the area you live in is hilly, running outside can be a bit of a challenge. Likewise, if you want to run hills but don't have one nearby, you won't be able to simulate hills.
- Safety concerns - some runners do not live near accessible and safe places to run. Other runners may not feel comfortable running at night or during times of heavy traffic, which makes indoor running a much more suitable option.
There are pros and cons to running indoors on a treadmill and outdoors in nature. If you are just looking to improve your cardiovascular fitness, the treadmill is a great option to do so. If you train for a run, you will benefit more from running outdoors.
Ultimately, it's a personal choice, so pick the one that will take you out for a more run!
Cardio only takes you so far on the path to a perfectly proportioned body. Weight training exercises are fondamental to help you build lean zones musculaires and boost your strength and immune systems.
While there are many weight training exercises to choose from, the one activity to rule them all is the squat. For quick and lasting results from your workout routine, you should make friends with this dynamic exercise.
Squats are beneficial to your entire body and give you the perfect curves in any sexy dress. They can be done anywhere and require no equipment. They improve muscle mass and enable you to do your daily activities with energy and agility.
They are also known for helping you burn fat and improve your balance, and they tone more than your legs and thighs because your booty and abs benefit too.
There are many variétés of squat exercises, including the deep squat, the pile, the barbell squat, and the front squat. Across these exercises, the primary form needed is the same. Getting your technique right is essential to ensure that you do not hurt yourself and to get the maximum benefit.
' There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and gestion, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. '
While we love all these fabulous health benefits, we’ve compiled a list of 11 sexy reasons to make this exercise part of your exercise routine.
Yes, there are plenty of leg curl exercise machines at the gym that shapes your derriere. However, machine-based exercises tend to put plenty of strain on your lower back.
Squats, on the other hand, are the perfect solution because they target your gluteal groupes de muscles to get you that correctly defined and shaped bubble butt.
If you want to amplify the effect on your booty further, go down in a deep squat ( with a broader stance ) instead of a parallel one. According to a study by the National Institutes of Health, this version works about 25 percent better at targeting the gluteus maximus groupes musculaires than a run-of-the-mill standard one.
Whether you are wearing leggings, skinny pantalons, or your favorite bandage dress, your legs are always going to be on display—give yourself the sexiest legs ever and make the impression a lasting and riveting one. Squats help you develop a great set of legs, ensuring that they are toned overall.
In general, the equipment at the gym targets specific groupes musculaires in your legs. But, targeting particular groupes de muscles means you have to do many different exercises to tone your whole leg.
With squats, you need to use all your leg zones musculaires to balance, lower, and raise yourself. Very few exercises give your pins a workout quite as good as this exercise does.
Most of us spend quite a large part of the day sitting in an office peau or doing other sedentary tasks. This lifestyle leaves little room for you to limber up.
If you are concerned about how your body behaves while working out, on the dance floor, or in bed, flexibility is a critical factor for you to work.
Flexibility is also essential for preventing injuries. Not getting injured is why all workouts require you to start with a warm-up that includes stretching. Regularly performing squats helps you become more and more flexible.