Treadmill fitness: simple techniques and methods of increasing load
- Use fitness workouts on the treadmill
- The rules of the gym on the treadmill
- Running or walking?
- Ways to increase physical activity
- Contraindications to physical activity
Treadmill or treadmill (from the English. Treadmill) is one of the most popular cardio equipment among athletes. It is designed to maintain and achieve the best physical shape, strengthening muscles, getting rid of excess weight and improve overall health. Fitness classes on the treadmill in the health club and at home, self monitoring of heart rate and training intensity. This is one of the main advantages of this simulator.
Another equally important advantage of the treadmill is the variability of physical activity. On the track you can not only run, but to walk, which is very important for people who have problems with musculoskeletal disorders and contraindications for Jogging. In addition, exercises very simple to do more efficient by changing the angle of the incline, its speed or by applying the weights.
Use fitness workouts on the treadmill
As mentioned above, the fitness treadmill is not only promotes weight loss and muscle strengthening. Jogging and brisk walking is cardio, which have a revitalizing effect on the entire body. Experts identify several advantages of exercises on a treadmill:
- strengthening the heart, cardiac muscle and vascular walls;
- improving the immune system;
- the development of the respiratory system, the saturation of the cells of the body with oxygen;
- normalization of digestion, accelerate metabolism;
- mood enhancement, stress relief;
- the splitting of subcutaneous fat, eliminate cellulite.
In addition, fitness classes on the Jogging path saves time on trips to the sports club and the money for the purchase of a subscription (or multiple subscriptions for the whole family), subject to the acquisition of simulator for the home.
The rules of the gym on the treadmill
Exercise on a treadmill can be ineffective and even traumatic, if not conducted, not adhering to the following rules:
- Do not ignore the workout.
Not warmed muscles are more prone to injuries. Training on a treadmill you need to start with walking, increasing the intensity gradually.
- Try not to hold the handrails.
This is valid only in the first stages of training when you need to get used to the trainer and learn to keep it balance. When relying on rails, the position of the body slouches back, leading to congestion of the spine and to reduce the burden on feet.
- Follow heart rate.
This figure should be in the range of 65-85% of your maximum (220-age of player). To measure heart rate using the sensors on the handrails of the treadmill, heart rate monitor smart watch.
- Do not jump from the track during its movement.
It is fraught with injuries. If you want to get off the canvas, you must first reduce its speed and then completely stop.
- Practice for a long time.
To strengthen the cardiovascular system and promote weight loss that is long lasting fitness training on a treadmill (for 40-60 minutes). If there is fatigue, shortness of breath, are advised to reduce speed or go for a walk, but not stop the occupation.
- Engage in sports shoes.
This will prevent from injuries and provide the best coupling of the feet with cloth.
- Practice fitness on a treadmill regularly.
Daily or 2-3 times a week under the condition of alternating aerobic exercises with strength.
- Don’t forget about the moisture balance.
During active cardio is intense sweating, the body loses moisture, which needs to be addressed. By practicing fitness classes on the Jogging path, you need to drink water often, but little by little.
Running or walking?
The choice of type of exercise on a treadmill depends on the purpose of training. If you just need to heal the body, strengthen and tone muscles, it will be enough fast walk at a speed of 4-6 km/h. If you need to get rid of excess weight, you should run. For beginners it is recommended to jog at a speed of 6-9 km/h, advanced athletes — 9-12 km/h.
Ways to increase physical activity
Training on a treadmill will be ineffective, if not systematically increase the load. The first time it should be done in a month of regular classes. Then physical activity should increase almost every workout or every week (depending on the chosen fitness program). This can be done using one of the following ways:
- Increase the speed of movement.
No matter walking or running. To start with the work at a leisurely pace (within 5-10 minutes), increasing its intensity every 2 minutes.
- Increasing the angle of incline.
This option is fitness trainer helps to simulate uphill and to increase the load. This should be done after habituation of the organism to fast walking and intense running. To increase the angle of incline should be gradual, from 1 to 7-8 degrees.
- The use of weights.
It can be dumbbells, weighing up to 3 kg, bracelets on his arms, the belt at the waist or vest. Bracelets ankle wear is not recommended. They can cause injuries in the knee joints.
- Of special exercises.
They will help to pump the muscles and to lose weight. On a treadmill, you can practice the following sports items: rock Climber, running engulfing leg or side step, jumping from a seated position, Walking, lunges (with weights or without them).
Contraindications to physical activity
Classes for cardio is contraindicated in the following problems and health conditions:
- chronic diseases in remission stage;
- heart disease;
- bronchial asthma;
- mitral stenosis;
- heart failure;
- hypertension 3 degrees;
Also should postpone exercise if fever, headache, problems with joints and ligaments. In this case, aerobic exercise may lead to worsening of the condition. To start training after medical examination and consultation with a specialist.
Uses photographs Shutterstock