Fitness on a treadmill: the benefits and rules of training


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Fitness on a treadmill: the benefits and rules of training

The contents

  • The advantages of exercising on a treadmill
  • Effective fitness training on the simulator
  • Recommendations for fitness on a treadmill
  • Methods of increasing the load
  • Exercises
  • When you cannot train

Treadmill is a fitness machine designed for practicing cardio (Jogging and walking) at home or the gym. In its structure it is mechanical and electrical. In the first case, the treadmill is set in motion through the efforts of the athlete, and the second by the operation of the motor. Fitness on a treadmill help get rid of excess weight, strengthen muscles, bones, respiratory, immune and cardiovascular system, relieve stress and psychological tension. In addition, regular fitness training in the simulator contribute to the normalization of metabolism and blood oxygen saturation.

The advantages of exercising on a treadmill

Fitness (Jogging, walking, various exercises) on the treadmill and make the body beautiful and fit as engaging a lot of muscles: intercostal, abdominal, and leg muscles of a humeral belt. However, this is not all the advantages of the training on cardio.

Experienced sprinters allocate additional number of advantages:

  • burning large amounts of calories due 1 exercise: on average, 200-300 calories during a brisk walk, 400-500 — if you run 600-800 — with vigorous running;
  • strengthening of the cardiovascular system;
  • no need to go to the gym when you also purchase a home trainer, as well as saving money on the purchase of a subscription and time on the way to the gym;
  • the possibility of training in multiple modes;
  • control dynamic parameters (heart rate, speed, calories burned) via the display.

Effective fitness training on the simulator

On a treadmill, you can practice different types of activity. The most effective ones:

  • Easy run with constant speed 7-10 km/h.

Helps to maintain the body in shape and to lose weight correctly. Stages of training: running at a relaxed pace with a minimum speed (10 minutes), gradually increase tempo to maximum speed (20 minutes), reduced intensity (5 minutes).

  • Brisk walking with a constant speed of 5-7 km/h.

Promotes strengthening of muscles and cardiovascular system and reduce body weight. Stage of the training: measured walking at a minimum speed (7 minutes), fast, intense walking at maximum speed (20-30 minutes), hitch — reducing the intensity and the walking speed to 4 km/h (5 minutes).

  • The walk up the hill.

Load aimed at slimming, tightening and strengthening the buttocks, reducing the volume of the thighs, exercise the heart and blood vessels. Its stages are: walking on a horizontal canvas with a speed of 3 km/h (5 minutes), a half-hour walk at a speed of 5 km/h on cloth, elevated on a comfortable height, walk on a horizontal canvas with a minimum speed (5-10 minutes).

  • Interval run.

Helps to maintain the body in the form of intense fat burning. Stage of this kind of activity: running along the horizontal leaf at a speed of 3 km/h (5-10 minutes) half-hour run at a speed of 5 km/h with the increase of the angle by a certain value every 5 minutes, a hitch — a gradual decrease of the angle of the incline and decrease the speed with the transition to walk (10 minutes).

Recommendations for fitness on a treadmill

To fitness workout cardio on the gave noticeable results within a month, the classes be held, adhering to the following recommendations.

  • Practicing fitness on cardio, be sure to wear quality athletic shoes. Running shoes will help prevent injury to joints and decrease strain on the spine. Make sure the laces are not hanging down and did not get to tape, otherwise they will fall into a moving canvas.
  • Pre-workout is good for core muscles, preparing the muscles for the upcoming workload.
  • If you are new to the sport, start training with a half-hour walk. To start the run, build up speed to increase the load, and also practice on the track a variety of running exercises should gradually.
  • Making the first run, hold the handrails. Then, when you learn to stand confidently on the tape, they should be release to the spine took the correct position. Next you need to monitor the posture — keep your back straight and your shoulders are down.
  • Train up to 5 times a week for an hour at a moderate pace. If the body is not prepared and such load can not stand, you can start with 3 sessions per week for 40 minutes.
  • Make Jogging 1-2 hours after eating.
  • Practicing gym on a treadmill, be sure to monitor your current heart rate. It needs to be in the range of 65-85% of your maximum (220 — age of player).
  • Don’t forget about the moisture balance. Throughout the training you need to drink water often, but little by little.
  • After your run, do a hitch in the form of minute walk on the tape and perform the stretching of the limbs.
  • Methods of increasing the load

    To increase the load, changing the training program need to be in any kind of fitness: without this there will be visible progress in the classroom. How to increase the load, exercising on the treadmill?

  • To increase the speed of your run or walk. Every workout, this figure is recommended to be changed by 1 unit in a big way. This should be done after habituation of the organism to current loads.
  • To increase the angle of incline. What it is, the more calories spent during training and the more effective is the training.
  • Use weights — dumbbells small weight, weight vest, belt or bracelets on the arms.
  • Exercises

    Treadmills are not just for walking or running. They also practice a complex of aerobic exercise. They help to diversify the exercise program and accelerate fat loss. Here are some of them:

    • attacks (including weights);
    • jumping from a sit position;
    • running side steps;
    • running engulfing of the leg;
    • dynamic plank;
    • exercise “cliffhanger”.

    When you cannot train

    Contraindications to the fitness training on a treadmill with which you need to cancel or to postpone them:

    • the increase in body temperature;
    • headache;
    • recent injuries to the ligaments or joints;
    • any chronic diseases in remission stage;
    • serious illnesses of the heart or blood vessels;
    • pulmonary heart disease;
    • hypertension 3 degrees;
    • angina;
    • mitral stenosis;
    • osteochondrosis;
    • chronic pain in the joints.

    Uses photographs Shutterstock

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