The benefits of jogging in your neighborhood, through the woods or on the beach are two-fold. It’s a great workout for your lower body, plus you’re adding shaping and tone to your rear-end, which is a prime goal for some. Unfortunately, you don’t get the same benefits when you use some of the indoor aerobic machines such as your treadmill, stationary bikes, stair-stepper or elliptical machines.
All of the above mentioned training machines are great for aerobic conditioning, but or should I say however, they don’t do much for adding shape and tone to the back of your legs and rear-end. The simple reason for that is inherent in their design. They don’t allow you to fully activate your hamstrings (muscles on the back of your upper leg) or glutes (butt muscles).
The 2 Primary Groups of Muscles for Walking, Jogging, and Running
The first group are the muscles that extend your leg forward which are your hip flexors and quadriceps.
The other group is involved in propelling you down the road after your foot strikes the ground, which are your hamstrings and gluteus maximum… your butt muscles!
If you can… stand up. Extend your right leg and step forward as if you were walking or jogging. The 2 main muscles you used are your hip flexors and quadriceps. No one ever sees your hip flexors… and a lot of people who have good looking quads like showing them.
Now, shift your weight forward as you step with your left foot. What you may or may not notice, in this slow-motion example is the contraction of your right hamstring and right Hip Extensor (your butt muscle). These are the two muscles that move or propell you down the road. And yes, some like showing off their hip extensors.
The Biomechanics of Your STRIDE, Your STEP
What I’m trying to point out is that it’s the contraction of your hamstrings and butt muscles that propels you down the road… it’s not just about extending your leg (your quadriceps and hip flexors). Unfortunately, when you are on a electric treadmill or any of the other various machines, you are primarily using only one set of those 2 groups of muscles. So, the next time you step on your electric treadmill – pay attention to which muscles have to contract and which muscles get a Free Ride.
You’re still going to contract your hip flexor and quad to extend your foot forward. However, when your extended foot strikes the ground or the belt, what happens? Your forward foot automatically gets thrown back by the moving belt! You don’t have to contract your hamstrings or butt muscles – too much. This is because the machine is doing a majority of the work that your butt muscles and hamstrings do. This is why walking, jogging, running on Mother Earth, as I like to call it – activates ALL or both sets of muscles involved in the walking-jogging motion.
The Benefits of Machines and Aerobic Training
The same basic principle or downside also applies to stair-steppers, elliptical machines, and bikes, as I’ll share more about that another time. Bascially, as you step down or stride with one foot, the opposing foot automatically moves to the starting position without having to contract or activate all the muscles in the chain needed for a full revolution or cycle.
Please don’t think I’m against the various fitness machines on the market. I’m simply pointing out the plusses and minuses, and there are lots of plusses and benefits. I know I don’t like getting my aerobic training in the dark, cold, rain, heat or whatever. Everyone’s situation and likes and dislikes are different. I’m simply trying to help explain to those who always asking…
Why Can’t I Firm-up my Backside?
I can’t tell you how many times I hear, I spend so much time working my gluteus maximus with little results. So, hopefully this gives you some insight or answers that you hadn’t thought about. I know for myself I like getting ‘two for ones” and if can get my aerobic workout outside on Mother Earth while at the same time, keep my glutes firm – I will.
Let me also add one distinction between your manual treadmills and electric treadmills. The manual treadmills only work or function when YOU contract your hamstrings and butt muscles. That’s what moves the belt and allows or gives you a more complete or full lower body workout than your electric treadmills.
Remember…Eat Right Train Smart Think Better!
