Cardio
Treadmill Walk
The Treadmill Walk is a cardio exercise on a machine for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 16%, quads (vastus lateralis) 14% and calves (gastrocnemius) 12%.
Also known as: loopband wandelen
How to do it
- Clip the safety key to your clothing and start the belt at a slow speed.
- Increase to a brisk walking pace, usually 5 to 6.5 km/h.
- Walk tall with the shoulders relaxed and the arms swinging naturally.
- Roll through each foot from heel to toe with a natural stride length.
- Walk for the planned time, then slow down before stopping the belt and stepping off.
Tips
- Pick a pace where you breathe a little faster but can still talk.
- Add 1 to 3 percent incline to make flat walking a bit harder.
Common mistakes
- Holding the handrails the whole time.
- Looking down at the feet or the display.
- Taking long, stretched strides.
Muscles worked by the Treadmill Walk
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.
Treadmill Walk alternatives
Same equipment
No equipment
Frequently asked questions
What muscles does the Treadmill Walk work?
Mainly the gluteus maximus, quads (vastus lateralis), calves (gastrocnemius) and calves (soleus). The quads (vastus medialis), hamstrings (biceps femoris), quads (rectus femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Treadmill Walk good for beginners?
Yes. The Treadmill Walk is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Treadmill Walk?
For example the Air Runner, Treadmill Run and Incline Treadmill Walk. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.