The term "muscle confusion" refers to a training method that targets training phases to keep your body adapting and growing. By constantly changing the workout, exercises and intensity, you avoid reaching training plateaus along with reducing your potential for injury. While muscle confusion is commonly linked to strength training, you can organize your treadmills with a wide variety of workouts such as tempo runs, incline workouts, intervals or backward walking.
Intervals
Interval workouts are characterized by alternating periods of work and rest. For a muscle confusion treadmill interval workout, you can vary the duration of the work and rest intervals to work different metabolic pathways. For example, you can improve speed and power by using short intervals at a fast pace or improve endurance and stamina by using longer intervals at a slower speed. Dennis Newell from Carmichael Training Systems suggests using the radio or television commercials to control the intervals.
Incline
Most treadmills feature an incline adjustment that ranges from 0 to 15 percent grade. You can use the incline feature for muscle confusion as it incorporates different lower body muscles and increases the overall intensity of the workout. Greg McMillan, running coach, recommends running at different inclines for a specific time frame followed with a recovery jog on a flat surface. For example, run for 60 seconds at about a six percent incline set at a marathon pace followed by a 60 second recovery jog on a flat grade. Repeat the cycle of incline training for six to 10 sets.
Tempo
One of the many benefits of running on a treadmill is the ability to set the running belt at a specific speed or pace. The tempo runs also promote muscle confusion by improving your cardiovascular fitness and muscular endurance. If you are training for an upcoming race, you can incorporate tempo runs to train a specific pace that resembles your goal time. For example, if your goal for a marathon is to maintain 10 minute miles, you can perform short tempo runs with the treadmill set at 6 mph for a 10 minute mile.
Walking Backwards
Muscle confusion is characterized by variety, and one of the best ways to add variety on the treadmill is to walk backward. By turning around on the treadmill, your movement patterns change which incorporates different muscles. Walking backward on the treadmill can also be used to improve quadriceps strength and overall fitness without putting excessive stress on your joints. Adjusting the incline can increase the intensity along with adding more muscle confusion.
References
- P90X: The Science of Muscle Confusion
- Running Times: Four Great Treadmill Workouts; Greg McMillan; January 2009
- Carmichael Training Systems: Winter Treadmill Workouts for Runners and Triathletes; Dennis Newell; 2005
- Body Results: Backwards Walking for Rehabilitation of Lower Extremities; Courtenay Schurman; February 2011
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