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Training on a treadmill: benefits and use

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Training on a treadmill: benefits and use
The contents

  • Preparation for aerobic exercise
  • Familiarity with the functions of the simulator
  • Fitness on track for beginners
  • Interval training on the treadmill

To strengthen the cardiovascular system, improvement of metabolic processes in the body and keep the body in shape is very important to carry out regular cardio training. The best kind of physical activity is running, to do which can be outdoors or indoors on a treadmill. The latter option is more convenient because the training in this case can be carried out at a convenient time and in any weather, and even at home.

Preparation for aerobic exercise

If you decide to go Jogging, the first thing you should pay attention to your physical condition and if necessary consult a doctor. The doctor will help you determine the level of physical activity that you can have on your body. This is especially true for people who have problems with heart, spine and joints.

The next thing to be taken care of is comfortable clothes and shoes. It is best to choose a tracksuit made of lightweight breathable fabric that absorbs sweat and heat. Shoes should be selected with special care, because it depends on the degree of load on the spine while running. Sneakers must be light, well fix the ankle, have a cushioned sole and some space in the toe box for free movement. When buying shoes you should not rely on the fact that it is posted, choose from the pair in which you are most comfortable with.

Before you begin training on a treadmill, drink about 0.5 liters of water an hour before class and always bring a bottle of water to avoid dehydration during intense cardio.

Familiarity with the functions of the simulator

Since the activity of aerobic fitness, check out control panel on the simulator and find the main buttons, which are available for each of the treadmill:

  • start;
  • stop;
  • the choice of mode of motion;
  • control speed and incline.

Using only these buttons to complete the training. More expensive and professional models of simulators have a complicated control panel, where you can also put your height and weight, which will see a rough estimate of the amount spent during the run calories.

It is very important to know the rules off the treadmill that will make your fitness training safe. How to turn on and off the exerciser should be standing on the sides of the canvas, and only after it will start its slow, you can stand directly in the middle. It so happens that the track needs to be switched off urgently and quickly, so it is important to know several ways to stop:

  • with a normal off button on the control panel;
  • using the safety switch, generally located in the center panel and represents a big red button;
  • with the help of clip that holds on the strap: it can be attached to the clothing in case you lose your balance, the treadmill will turn off itself.

In the beginning of the movement on the treadmill should be set low speed, about 3-4 km/h, and after 5 minutes, slowly go to the one that you need. Beginners are recommended to start walking, holding on to the handrails, which are a particular insurance and help control the heart rate. Accustomed to the rhythm of movement should let go of the handrails — so the physical load on the muscles of the body increases.

Fitness on track for beginners

Beginners are advised first to conduct a half-hour trainings, the first half will be burnt the stock carb and the second accumulated fat. In the beginning of the exercise place your feet on the sides of the treadmill, attach the clothing clip for emergency stopping, run the simulator and go to slow-moving the canvas with both feet. Before starting the main workout, warm up slightly, following these guidelines:

  • The first minute, move slowly, with a speed about 2 km/h.
  • In the second minute increase the speed to 3 km/h and move half the time on tiptoe, and half — heels.
  • Staying at the same speed, slightly lift the belt and move for two minutes.
  • At the last minute, increase the speed to 4 km/h.
  • After about 20 minutes run at a speed of 6 km/h, keeping the height of the slope. Then in the last 5 minutes gradually reduce speed and move at a slow walk.

    The first few weeks, repeat this process, gradually entering the training process. Later you can start carrying out interval training, moving in slow and fast pace for 1-2 minutes.

    Interval training on the treadmill

    Interval training to help boost endurance and increase speed, as well as promote rapid weight loss. For absolute beginners they are not suitable, since during the physical load on the muscles of the body and the cardiovascular system is significant.

    Interval fitness training is conducted according to this scheme:

  • Take a five-minute warm-up on the above recommendations.
  • Set the speed above 6 km/h and stationary for one minute.
  • Reduce speed to 5 km/h, so move for about 4 minutes.
  • Take 4 such interval, each of which 1 minute to run, and 4 minutes to move with the average speed.
  • The last 5 minutes of the training, reduce speed slowly and move at a leisurely step to catch my breath.
  • To enhance the effect of fitness on the treadmill every week, you can increase the duration of the interval of high intensity for half a minute. Many modern treadmills already equipped with built-in training programs where you can choose and buy it for you to load and set the desired interval, that considerably facilitates training process.

    To increase the motivation to switch classes during their carrying out to your favorite music or transfer, train with friends and be sure to keep a log of the trainings.

    Uses photographs Shutterstock

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