I’m talking about jacking your treadmill up to its max, then holding on for dear life. Sure the sweat starts flowing and those shoulders and biceps are pumped. But the fact is that you’re probably burning less calories than if you were at half the incline and pumping your arms by your side.

Treadmill Hill Climb

If you’re able to hold that high incline and pump without holding on you are indeed burning calories at a marathon rate. However, most people hold on, and as soon as you grab the monitor you are taking the resistance off your legs, the giant muscle group that is so successful at burning calories. Your arms and shoulders are holding you in place, while the treadmill glides underneath.

Think About It

The benefit you get on the treadmill comes as a result of you having to keep your pace at exactly that of the treadmill, or fall off. Too low a speed is no challenge. High speed is great. Speed that causes you to hold on or fall if may look cool, but you’re not using this machine to best of its ability.

Treadmill Hill Climbing

Interval training works best at burning calories, whether running or on the treadmill, trade off fast sprints for a easier fast-walk or jog. While running is hands-down a great calorie burner, once you hit 40 your knees don’t need the impact of uphill climbing. Outdoors and setting your own pace is more exhilarating, but you need to pace and push yourself. A running track is best. If you only have uneven pavement to run on, get a treadmill for home or join a gym. What you spend will easily pay you back in better knees and a thinner waist line.

Creative Walking

The lower body has the most muscles that work in synergy, so they burn the most calories when walking, running or climbing. The thing is, we weren’t meant to live into our 50s and still want to ski, skateboard, bicycle and otherwise beat up on our knees. So the smart person would intersperse some other lower body activities, along with walking, running and climbing.

I know this may sound silly, but skipping is not a bad workout and it’s easy on the knees. If you want silly, look to those folks who think Pilates is going shape the perfect body. Try walking with different gaits, walking while lunging, or performing some sprint work with jumping jacks and skipping rope on a grassy or other easy-give surface. Dust off those old roller blades—it’s great exercise. And don’t be afraid to bring along a pole. Just buy a 4-5 ft. piece of closet rod, put one-inch plastic caps on each end and you have a balance pole, extra brake and emergency pivot point.

Work that lower body, but work it different ways, and make it – not your upper body – do the work.

By Laura Dayton

'The Pistol' - One Legged Squat

Before Getting Started

The one legged squat is a lot like a regular two legged squat except that you are standing on only one leg. I’m sure that seems pretty obvious, but my point in stating that fact is to remind you that the same elements that make for good form during a regular squat must still be considered. Maintaining good posture, keeping your knee (on the squatting leg) from tracking forward in front of your toes, and achieving parallel depth are all essential components of any safe, effective squat–regardless of if you’re using one or both legs.

One Legged Squat

If you are going to be working towards single leg squats, there are a few prerequisites that you ought to have out of the way to ensure a solid foundation. You should be able to perform a proper two legged squat with resistance that is equal to your body weight (ladies this goes for you too!), or if you aren’t into going for one rep maxes, you should be comfortable squatting at least 65% of your body weight for multiple reps. Additionally, you should ensure that your form while doing these is safe by having a qualified supervisor watch you and look for any red flags. For example, if your heels come off the ground while you do your squats then you are probably not ready to try a single leg squat yet.   Also keep in mind that while one legged squats are great for building your legs, but they also require a ton of core strength.

Bottom Up and Top Down

Now that we’ve gotten that taken care of, there are a few ways to approach training your body to do a one-legger. One method is to start from the bottom up. While sitting down on a bench, lift one foot off the ground. Lean forward and use the heel of your other foot to push into the floor while squeezing your abs tight, puffing your chest out, and reaching your arms out in front. Once you get to the top, try to lower yourself slowly and repeat. You will likely lose control during the lowering phase and wind up plopping down onto the bench at the bottom. That’s fine for now. In time your control will improve to the point where you no longer need to sit on the bench.

Another One-Legged Squat

Another method to employ while practicing towards doing a one legged squat is to practice from the top down. Stand on a bench, a bit off to the side with one foot hanging off the edge. Squat down so that one leg drops below the level of the bench. Make sure you stick out your hips and butt, and lean forward a bit–otherwise your balance will be off. If you are having a hard time balancing with this, hold onto something to guide you. A resista-band that is securely in place or a cable machine balanced with a full weight stack are great options. A broom handle works well too if you are doing these at home. If you have a training partner, have them assist you by either holding your hand or standing right by you so that you can grab them if you lose your balance. This is an exercise that I will literally hold my client’s hand through the first time they try it!

Other Variations

In time you can progress to doing them on your own. Then you can try coming down off the bench. When you’re standing on the ground, you’ll reach your other leg farther out in the air and hold it as close to parallel with the ground as you can. This is commonly referred to as a pistol squat. A lot of people find holding the other leg out to be the real challenge of performing a solid pistol.

Another variation is to perform them with your secondary leg crossed over the squatting leg. This gives extra stability and is sometimes easier for beginners. However, for those of us with tight hips, this position adds a flexibility challenge that isn’t a concern with the pistol squat. Each variation will be a unique experience on your journey, and a unique challenge to you as an individual. As always, experiment with as many variations as you can. And of course, don’t just sit there reading this–get out there and live it!