Have you been dreaming of becoming the owner of a slim and toned figure for a long time, but don't know where to start? In this case, the easiest and most natural form of physical activity will come to your aid - walking on a treadmill. This kind physical activity The good thing is that it suits almost everyone. Walking on a treadmill is equally useful for both healthy people and those who are contraindicated in heavy physical exertion. But in order to get rid of the hated extra pounds, you need to follow certain recommendations.
Benefits of walking on a treadmill
Before proceeding with the presentation of the rules that should be followed during the training process on the treadmill, it is worth talking about the benefits that it brings. And the benefits of this cardio simulator for the body are not only great, but also diverse.
- Firstly, walking on a treadmill increases the tone of muscle fibers, from which the figure takes on a toned look.
- Secondly, any physical activity, including walking, helps to increase calorie consumption, which directly affects weight loss. After all, when you spend more than you consume, the body begins to take energy from fat reserves.
- Thirdly, training helps to improve metabolic processes - metabolism. The faster the metabolism, that is, the rate of absorption and waste of energy received from food, the less the body accumulates fat.
- Fourthly, aerobic exercise, that is, long-term exercise with relatively low intensity, strengthens the cardiovascular and respiratory systems; develops such a quality as endurance; normalizes blood pressure; improves the functioning of internal organs; enriches the blood with oxygen. And yet, by walking on a treadmill, you increase the body's resistance to external stimuli, increase stress resistance and efficiency, and, of course, recharge with positive and cheerfulness for the whole day.
Indications and contraindications
Walking on a treadmill like any sports exercise, someone will be useful, but someone can cause considerable harm. Therefore, before starting classes, you should find out which group of people you belong to. As for the first, such a load is ideal in the following cases:
- in old age;
- with a large excess weight;
- with poor physical fitness.
- mitral stenosis;
- heart disease;
- severe form of hypertension;
- pulmonary heart failure;
- bronchial asthma;
- angina;
- heart rhythm disorder;
- thrombophlebitis of the lower extremities;
- exacerbation of a chronic illness;
- cold;
- lesions of the musculoskeletal system.
How to walk on a treadmill
The benefits of cardio training on a treadmill can only be obtained if you follow these simple but very important tips:
- Always warm up first before starting any physical activity. Particular attention should be paid to the places that are most involved when walking, that is, the ankles, knees, calf muscles and thigh muscles. This will prepare the body for the upcoming workout and minimize the risk of injury.
- The body must be in the correct position. chest and the shoulders must be straightened, the back must be straightened, the press must be slightly strained, and the arms must be bent at the elbows so that they form a right angle.
- Breathe deeply and only through your nose. This maintains a sufficient level of oxygen in the blood and stabilizes metabolic processes. With rhinitis, inhale through the nose and exhale through the mouth.
- Make the training process more varied, that is, periodically change the walking speed. Interval training allows you to burn more calories, which means that results will appear faster. For example, walk the first 10 minutes at a speed of 5–6 km/h, then the next 4 minutes at a speed of 8–9 km/h, and then 2 minutes at a speed of 10–11 km/h. Repeat the pattern until the end of the lesson. Interval walking is especially effective if you have one of these devices, such as a fitness bracelet or a heart rate monitor. With this device, you can monitor your heart rate and calorie consumption at different paces of walking. Based on the results obtained, it will be easier to adjust the intensity of classes.
- Be sure to drink pure still water before and after training. No need to limit yourself in fluid intake and during physical activity. Try to take at least two or three sips of water every 10-15 minutes. This will help to avoid dehydration of the body, plus water promotes weight loss - it removes decay products from the body, takes an active part in the breakdown of fats. In addition, water restores skin elasticity, which eliminates stretch marks that occur after weight loss. Please note that drinking large amounts of water during exercise is not recommended, as uncomfortable sensations in the form of heaviness may occur.
- The angle of the treadmill determines how much load you get. The higher it is, the more energy you will spend, respectively. At the initial stages, the angle of inclination of the simulator should be minimal, then it can be gradually increased.
- When exercising, control the heart rate, that is, the pulse. It is desirable that throughout the workout it does not fall below 127-130 beats per minute. But it is also important that it does not exceed the mark of 135 beats. In this case, reduce your walking speed and walk at the speed at which the pulse does not exceed the norm. Over time, your heart will become more trained and you will be able to walk at a higher speed without harm to your health.
- When losing weight, a very important factor is the duration of the training process. It is worth starting with 10-15 minutes. Then gradually increase your workout time until you reach 60 minutes. Walking on a treadmill for 1 hour is optimal for the reason that the breakdown of adipose tissue begins only after 35-40 minutes of physical activity. A longer load triggers catabolic processes, as a result of which they begin to break down muscle fibers rather than adipose tissue.
- It is not recommended to abruptly end the training process, as, indeed, to start. Therefore, do not be lazy to do a hitch. Walk on the treadmill at a relaxed walking pace until your heart rate drops to 110 beats per minute, and then stretch your muscles. The first action will allow you to smoothly reduce the pressure. With the help of the second, the body will begin to recover faster, which means that the muscles will hurt much less the next day. This is a very important factor, especially for beginners who are not used to muscle pain.
Tips to help you lose weight faster
If you want to get maximum results and achieve your dream body as quickly as possible, then, in addition to walking on a treadmill, you definitely need to take note of all the subtleties listed below:
- First of all, you need to review your diet. Weight loss will be more intense if you give up soda, sweets, as well as fatty and fried foods. All of the above should be replaced by vegetables, cereals, fruits, eggs, lean meat, fish, durum wheat pasta, and fermented milk products. In other words, nutrition should be complete so that the body does not experience a lack of nutrients and vitamins and is saturated with only the “right” calories. By "correct" we mean calories that give the body the energy it needs to work, and are not stored in fat stores.
- The next tip also applies to nutrition. During weight loss, it is recommended to eat 5-6 times a day in small portions. So you not only normalize the activity of the gastrointestinal tract, but also improve metabolism and get rid of hunger. The latter protects against disruptions in dietary nutrition. By the way, you can eat in this way not only during the period of weight loss, but also to keep the weight normal.
- Also, when losing weight, the time at which the training is carried out plays an important role. Cardio workouts aimed at getting rid of extra pounds are best done in the morning, and on an empty stomach. In the morning, glycogen stores are minimal, because the body draws energy from fat deposits. In addition, this way you will give the body a certain rhythm.
- The last key nuance in losing weight is regularity. physical activity. The more often you exercise, the faster you will lose excess weight. It is optimal to walk on a treadmill 4-5 times a week. You should not exceed the number of workouts, as this is fraught with overtraining. Overtraining is a physical and emotional condition that occurs when the body does not have time to recover from physical exertion. Against this background, a person loses interest in the training process, he experiences a breakdown and fatigue.
From the foregoing, we can conclude the following: walking on a treadmill is one of the easiest and most effective exercises, which will help to lose weight without overload and injury. The main thing at the same time is to clearly follow all the recommendations, make every effort and listen to your body. In this case, in the near future you will be able to enjoy your incredible transformation.
Walking on a treadmill has many benefits. It helps to develop endurance, improves metabolic processes, eliminates excess fat. Fast walking according to the effect obtained is comparable to working on an elliptical trainer, or with a long one. But, if we consider this option of loading from a physical and psychological point of view, then it is much easier for beginner athletes, it helps to gradually gain good physical shape and develop sports skills. What else is useful for walking? Let us further consider the features of this type of cardio load, its benefits and training options.
What muscles are working?
Walking on a treadmill contributes to the harmonious and versatile development of the body. Like running, walking affects all skeletal muscle groups:
- Leg muscles. The load is received by the gluteal, calf and thigh muscles.
- Musculature of the shoulder girdle. Fast walking engages the shoulder girdle during rhythmic arm movements.
- The cardiovascular system. Aerobic exercise maintains the tone of the heart, blood vessels, and trains the respiratory system. Also, the smooth fibers of the vessels, the heart muscle, receive the load.
- Intercostal and press-forming muscles. Their participation in walking is indirect, but they provide respiratory movements.
It is impossible to unequivocally answer the question of which muscles work when walking on a treadmill. Of course, you should not expect the development of biceps from walking. However, regular cardio training is the key to a toned figure and elastic muscles. Walking at a sports pace is indispensable if the goal of training is to “dry” the body. This version of the load provides a more efficient work of the body, and not its individual sections. Other simulators are designed to form an athletic relief and develop muscles, for example, complexes with weights and free weights.
Why is walking useful?
The benefits of walking on a treadmill are clear. Improving blood circulation and, as a result, an increased tone of the body as a whole, helps in the formation of strong immunity and stress resistance. In addition, walking on a treadmill helps to lose weight. An hour of work on the simulator (at a moderate pace) allows you to effectively burn about 300 calories.
Regular inclusion of cardio in the training plan ensures the acceleration of metabolism. And this is immediately a double blow to extra pounds due to:
- faster disposal of accumulated fat;
- a set of quality muscle mass no subcutaneous fat.
The benefits of athletic walking include the development of endurance. And this is a mandatory attribute for crossfit, classic strength training, bodybuilding, martial arts, cycling and swimming.
Fast walking on a treadmill is ideal for weight loss. Among athletes, such training is called "drying" the body. It is also an effective cardio training for developing endurance. Its beneficial effect for the body as a whole is expressed in improving blood circulation without undesirable stress on the knee joints.
- Anyone with knee problems. These are injuries and chronic diseases. Walking on a treadmill will allow you to maintain a stable physical shape without aggravating the condition of your knees.
- Anyone who is just starting to master training in the gym and selects a personal set of exercises. Walking is a great cardio exercise for building endurance.
- All athletes who suffer from hypertension. Interval walking allows you to keep your heart rate while walking on a treadmill within 115-130 beats per minute.
- Everyone who has only recently got rid of the addiction - smoking, whose respiratory system is not able to withstand intense stress. Regular walking for a month will help you forget about shortness of breath. Ensures the normalization of the work of the heart and blood vessels, the necessary oxygen supply muscle cells. That will allow you to move on to full-fledged workouts in the gym in the future.
Rules for efficient walking
Fast walking on a treadmill will bring maximum benefit if you properly organize your workouts and make them regular. Five rules of effective cardio are given in the table.
| No. p / p | rule | Rule Description |
| 1 | Thorough warm-up | It helps to avoid injuries and muscle strain, to increase the effectiveness of training will help a thorough warm-up of the knees, joints of the lower leg before it starts. Don't forget to stretch your quadriceps and calf muscles. |
| 2 | Drinking regime | Intense sweating during brisk walking on a treadmill provokes salt imbalance. This can be avoided by drinking enough water in small sips during cardio. |
| 3 | Constant stride length | Steps of the same length during training are the key to a uniform pace and effective load. |
| 4 | Final hitch | It is recommended to complete the workout by walking at a walking pace (at least 10-20 minutes). This is the time of fat-burning (metabolic) processes in the body, which occur due to increased heart rate. |
| 5 | Determining the optimal duration of a workout | From a scientific point of view, lipolytic processes at full capacity begin in the body only after 40 minutes of training. However, kadio lasting more than 80 minutes leads to the processes of muscle tissue breakdown. The optimal walking time on the treadmill for burning fat is 60 minutes. |
How to lose weight with walking?
The process of breaking down fat and losing weight while walking fast on a treadmill is by no means a myth. Knowledge of physiology and technical aspects allows you to make training as effective as possible. Let's consider them in more detail.
- First, the effectiveness and efficiency of a treadmill walking program for weight loss depends on the choice of time of day for training. The ideal option for enhancing fat burning is in the morning before meals. Why exactly? In the morning, catabolic processes predominate in the body. The level of glycogen in the liver, muscles is minimal. Therefore, the main source of energy is subcutaneous (visceral) fat. It is actively consumed by the body during the morning workout on an empty stomach.
- Secondly, it is recommended to include walking in the training program after strength (functional) training. Moderate-intensity cardio increases calorie expenditure, which provides an increased fat burning effect.
- Thirdly, the effectiveness of classes depends on their regularity. The optimal number of workouts per week, if no other loads are provided, is 4-5 sessions. If you are an adherent of strength training and weight training, include walking on the treadmill less often (2-3 times a week).
Another secret to effective treadmill training is variety. An increase in endurance, the formation of reserves of the respiratory system contributes to the alternation of walking at a fast pace with running. An excellent training option is interval walking (alternately at a fast pace, walking step). You can increase the load by opting for incline walking on a treadmill. Choose from the options below the one that suits you. Regular exercise allows you to lose weight, as well as not to gain it in the future. By adjusting two parameters: the angle of the track, the speed of movement, you can adapt the workout for yourself.
To achieve ideal physical shape, walking on a treadmill is combined with proper nutrition. Gradual weight loss with this approach will give the desired and most importantly stable results.
Workout program
How to create an effective interval training for beginners and intermediate athletes? How to alternate walking speed? Sample training options are shown in the table below. The training scheme is repeated 3-4 times in one session, so that the total duration of the cardio load is 60 minutes.
| Leveltraining | Walking time (in minutes) | Walking speed (in km/h) |
| Elementary | 10 | 5-6 |
| 4 | 8-9 | |
| 2 | 10-11 | |
| Average | 5 | 3-4 |
| 5 | 6 | |
| 5 | 8 | |
| 5 | 10 |
In addition to alternating walking at a fast pace and walking, changing the angle of the tape will help increase energy consumption. Walking uphill on a treadmill with low-intensity walking in this case alternates with walking at a more intensive pace on a more even surface.
An advanced workout option is walking on a treadmill using weights. Their use significantly increases the load, but as a more difficult stage of training on the simulator, it is not suitable for everyone. This cardio option is ideal for young people whose goal is to strengthen muscles and lose weight in a short period of time. The selection of weights should take into account the current physical form. An increase in the load on the muscles and joints requires a careful and gradual increase in the weight of the weighting agent. It is not recommended to practice such training more than 3-4 times a week, so that the muscles have time to fully recover and relax.
It has been known for a long time that running at any age is good for health. It prevents the appearance excess weight, provides fat burning, improves metabolism, increases muscle tone, maintains the beauty of the body. Running has a special effect on the cardiovascular and respiratory systems. And, finally, it simply improves mood, fights stress and brings pleasure.
But it is often very difficult to get up early, get dressed and run outside, especially in cold weather. And sometimes there just isn't enough time for it. And in the city it is difficult to find a street where there are no cars and exhaust gases. Therefore, a very convenient and practical solution to this problem is a treadmill - it is very popular view simulator.
Many argue about the benefits of treadmills, but, of course, it is present.
Benefits of treadmills
The main advantage of treadmills is that, regardless of the weather, you can run at any free time and for this you do not need to have special equipment, as for outdoor activities.
The next plus of the simulator is its flat surface. There are no holes, no risk of tripping and injury.
An equally important advantage is comfort. Physical education at home is more convenient for many than on the street, since everything depends on natural conditions and free time, as well as poor environmental qualities.
On the treadmill, you can change the angle of inclination and speed, so it is also often used for race walking. These features are used to reduce weight: when climbing uphill, more calories are burned than when running on a flat surface.
On the treadmill, you can’t immediately stop, but gradually slow down the pace. When you stop abruptly, you harm your heart. Running, like running on a treadmill, relieves stress, improves mood and, accordingly, performance.
And one more plus - you can measure the pulse, which is indispensable for people with heart problems. Despite all the benefits of a treadmill, there can also be harm from exercising on it. However, it is often caused by improper friction in the training plan and the wrong technique, and not in the simulator itself.
Cons of treadmills
The main disadvantage is the monotony of training on a treadmill. If you run through the park, for example, you can admire the trees, flowers. And at home, just look at the boring interior of your apartment. Although you can turn on the TV, music, or just immerse yourself in your thoughts.
It has already been said that treadmills are a good solution for people with limited free time, but for those who have time, it is better to run in nature. Naturally, the body needs oxygen and it is problematic to get it in an apartment.
Another disadvantage is the limited space. Running almost in one place can make beginners dizzy. Even though this goes away after a while. Also, there is a significant disadvantage in a perfectly flat surface of the treadmill - if you run on such a surface, the body relaxes and can no longer fully train.
Here are the main advantages and disadvantages to know about treadmills. Then the choice is yours.
How to exercise on a treadmill?
What are the rules to follow in order to benefit yourself and your health.
1. Many people hold on to the handrails while running to feel safe. Holding onto the handrails, we reduce the load on the muscles. Therefore, it is better to let go of the handrails once you have learned to stay on the track.
2. Get off the treadmill only after the belt has come to a complete stop.
3. If you feel pain in the heart area, it is better to stop the track and get off and rest.
5. It is better not to understand the angle of inclination too high at once. It's best to start on a level surface and then move up a little every 10-15 minutes.
Thus, the benefits of exercising on a treadmill, despite all the shortcomings of such training, are enormous. So feel free to buy a simulator, and run to your health!
Making a date with the treadmill! Let's consider our companion from all sides and in all respects in order to understand what is the use of a treadmill and how it will help you to be beautiful, fit and active.
To go for a run, it is enough to go into the room, put on your sneakers and run - to take a break from troubles, mental stress and even a bad mood. Tighten your body, saturate it with oxygen, relieve stress and start a new day with renewed vigor.
Benefits of a treadmill
Let's look at the main facts why it is worth playing sports.
Benefits for the figure
Run and stay fit and lean. Regular and correct running, of course, is displayed on the state of the figure - fats melt, muscles are given tone and strengthening, metabolism is normalized. Due to training, the concentration of carbon dioxide in the blood increases, this is what helps to feel cheerful, and fat cells burn (as they should). Do not forget about proper nutrition and then it will become even better.
Benefits for training
Run before and after vigorous exercise. If you are planning power training- after a run on the track, the loads will be more effective, as the metabolism will increase. The benefits and help of the treadmill are tangible! After all, you remember your workouts at the fitness club: first we get on the treadmill for a warm-up and finish the workout on it - what a relaxation it is after strength exercises with dumbbells!
Benefits of exercise for muscles and body
Run and strengthen your muscles. When we run, the whole body works - the muscles of the thighs, ankle, abs, arms. Thanks to running, the muscles of the back and legs are especially strengthened. It doesn't matter how old you are - 15 or 55, you want to look great at any age. How useful is a treadmill? She is your best assistant, who wonderfully keeps the body in shape.
The benefits and harms of a treadmill are an urgent issue, since this sports equipment is in great demand for home use. To give the right answer, you need to understand what health benefits the track provides, and how to properly use its properties.
Types of treadmills
All jogging tracks at home can be divided into three varieties.
- Mechanical. These models are the cheapest because they have the simplest design, consisting of a running belt, a hand support and rotating parts. The canvas moves due to the efforts of the athlete himself.
- Magnetic . These are slightly more complex models, which differ from mechanical tracks in that the movement of the canvas occurs due to large magnets, which ensures the track runs smoothly and removes some of the load from the athlete.
- Electrical . Tracks of this type have the highest cost, since they are equipped with an electric motor that sets the canvas in motion. The possibilities of electric-type tracks are noticeably expanded - here you can set up certain training programs and the speed of the canvas, monitor your own pulse in real time and change the slope of the track.
Despite the high cost, it is the properties of electric simulators that are best suited for beginners. But mechanical models are best left to professionals, since their use requires good physical fitness and good health.
Benefits of running on a treadmill
The health benefits and harms of a treadmill can complement each other. But with proper use, the device will bring much more benefit. Namely:
- strengthen blood vessels and heart, thereby increasing endurance and immunity;
- improve the tone of the body and give cheerfulness, good mood and energy;
- it will speed up digestion, metabolism and the removal of toxins, due to which the condition of the skin, hair and nails will noticeably improve;
- will help get rid of body fat - the treadmill is considered the best way lose weight by getting rid of excess fat;
- contribute to the development of the respiratory system;
- will have a beneficial effect on the functionality of the whole organism, improve the state of the nervous system.
The properties of a quality run on the treadmill can replace a full workout, but the run will be much more dynamic and take less time.
Benefits of a treadmill for weight loss
During intense or quiet, but prolonged running, the heart rate increases. The benefit of a treadmill for weight loss is that exercising on it speeds up blood circulation and metabolism. Accordingly, the body begins to break down fat deposits in an enhanced mode in order to obtain the necessary energy.
How many calories are burned
The effectiveness of a treadmill for weight loss depends on the speed of running. In a relatively calm rhythm of movement, the body loses about 400 kcal per hour, with intensive running - up to 600 kcal. In combination with proper nutrition, useful equipment gives a wonderful effect and helps to quickly make the body lean, slim and beautiful.
Treadmill for kids
On sale you can find electrical and mechanical devices not only for adults, but also for kids and teenagers. Children's treadmills are inexpensive, it is very easy to place them at home.
The benefit of the device for children is that the track helps from the most early years instill good habits and a love of mobility in your child. Sports equipment will be very useful for children in the cold season - natural activity is reduced during this period, and the track helps to compensate for the lack of movement. Also, the properties of the track are very useful for the prevention and treatment of many diseases, the therapy of which requires physical exertion.
Of course, the intensity of exercise on a treadmill for a child should be reduced. If there is no goal to make a professional athlete out of a baby, then short, but regular, useful runs will be enough to improve health.
Attention! Since the properties of running can bring not only benefits to children's health, but also harm, consultation with a pediatrician is necessary.
The doctor must confirm that the use of the treadmill will be safe for the child.
How to properly train on a treadmill
In order for the properties of running not to cause harm, but to reveal all their benefits, you need to handle the track correctly. It is necessary to adhere to safe loads and monitor your own well-being.
How much to run
Many people think that for effective weight loss You need to run as often as possible and for as long as possible. But this opinion is wrong. In fact, the duration of a useful workout should not be more than 40 minutes, otherwise the properties of running will begin to harm the body, as overwork will occur.
In addition, you do not need to use the treadmill daily - 5 sessions per week will be enough. The body needs time to recover from stress.
What muscles work
The main benefit and valuable property of running is that almost all the muscles of the human body are worked out in a complex way during it. The main load during classes is received by:
- gluteal and femoral muscles;
- shins;
- feet.
However, while running, the upper body is also actively working. Therefore, regular training helps to improve the condition of the biceps and triceps, dorsal and shoulder muscles, and the tone of the abdominals and lumbar muscles also improves.
Heart rate and speed values
Throughout the exercise on the treadmill, it is essential to monitor the heart rate. The maximum healthy value is 140 beats per minute. If the indicators rise higher, then the run should be slowed down - too strong loads harm the heart and blood vessels.
The optimal running speed is about 10-12 km per hour. During useful activities, you can accelerate from time to time, but the main part of the training should take place at a calm pace, without extreme stress. At the end of the lesson, you can’t stop right away - you need to switch from running to a quick step and keep moving until your heart rate drops to 100 beats per minute.
Important! Electric treadmills are convenient because the speed and heart rate during their use is measured by special equipment.
When using mechanical and magnetic models, you have to monitor the indicators yourself.
Exercises on the treadmill
On the home track, you can not only run. The properties of other exercises are of great benefit.
Walking
The benefit of running on a treadmill is that such a moderate load also contributes to weight loss and overall strengthening of the body. In just an hour of training, if it is carried out correctly, you can lose more than 400 kcal, especially if you alternate calm walking with a fast step.
The properties of walking perfectly develop muscles, train the cardiovascular and respiratory apparatus. The benefit of walking on a treadmill for women is that the fair sex does not have to experience excessive stress, but the result of training remains very high.
In addition, the properties of walking are ideal for people who are prohibited from running for health reasons. Moving with a quick step fully replaces jogging, but does not harm an already weakened body.
The exercise program when using walking can be built in the same way as for classic running.
- You should start with a warm-up step at a speed of about 5 km per hour and continue walking for about 8 minutes.
- Then you can accelerate to 7 km per hour - for about a minute.
- Then go to an intensive step up to 9 km per hour, also for no more than a minute.
Like running, walking should end smoothly - at the end of the session, the step should be slowed down and walked at a calm pace for about 5 minutes.
Run
The benefits and harms of running on a treadmill depend on the state of health. But if there are no contraindications to jogging, then training will bring tremendous benefits. Best of all, the properties of running will manifest themselves if you practice according to the classical scheme:
- warm-up - walking at a fast walking pace for 8 minutes;
- easy running on a flat horizontal surface of the track - about 7 minutes;
- brisk walking for 5 minutes;
- again easy running for 7 minutes.
If you alternate walking and running throughout your workout and carefully monitor your heart rate, then jogging will give you a feeling of cheerfulness and good mood.
Incline walking
A very useful feature of treadmills is the ability to adjust the incline of the treadmill. The benefits of the properties of training will only be higher if you periodically run either “uphill” or “downhill”.
It should be noted that the slopes of the track should not be too strong. You need to raise the canvas only 1-2 ° from the horizontal, even such a load will be very noticeable for the body. If you tilt the canvas too much, then the workout will begin to be harmful.
When bending over, the benefits of brisk walking on a treadmill are best manifested. The load for the body is quite sufficient, and the risk of injury is much lower than during normal running.
weight loss treadmill program
If the treadmill is used specifically for weight loss, then it is better to stick to a special training program aimed at rapid calorie consumption. Such a program looks very simple and consists of only a couple of steps.
Warm up
Before any workout, the body must be preheated, but especially careful attention should be paid to warming up before running in order to lose weight.
The warm-up is nothing complicated - for 15 minutes you just need to walk on the treadmill, either increasing or decreasing the speed. On the move, it is useful to wave your arms to fully warm up both the lower and upper parts of the body.
interval running
The benefits of a treadmill for home for weight loss are most pronounced when interval running. You need to go to it immediately after the warm-up and carefully monitor your own speed and time of movement.
- With interval running, after a warm-up, they switch to useful jogging for 1-2 minutes, while the speed should be no higher than 6 km per hour.
- After jogging, you need to accelerate sharply and run for another 30 seconds at the limit of your capabilities, at speeds up to 13 km per hour.
- After that, you again need to switch to a quick step and walk at this pace for about 2 minutes.
The whole cycle is repeated over and over again for 30-40 minutes. With proper exercise, you can burn up to 800 kcal in one workout.
Important! Interval running creates a serious load on the body.
Its properties will be useful and will not harm only with good health and minimal physical fitness.
Treadmill workouts for beginners
The intensity of the loads when exercising on the treadmill must be regulated. You can’t immediately go to training at the limit of strength with zero physical fitness - this will bring harm and cause disgust for classes.
- Beginners are advised to do no more than three times a week for a month - the body will take time to get used to useful exercises.
- At first, walking on a treadmill will bring maximum benefit to the body, only after a couple of weeks it makes sense to move on to running.
- Running speed must be alternated - start at about 4 km per hour, then accelerate to 5 km and finally move to 7 km per hour. In each of the modes you need to run no more than a minute.
In total, a useful workout should take beginners about half an hour. When the muscles get stronger, and the state of the cardiovascular system improves, the duration and intensity can be increased.
The properties of running at home depend on how responsibly a person approaches the implementation of the basic rules. You need to pay attention not only to the exercises themselves, but also to the equipment for classes, as well as to the mode of consumption of water and food.
Clothes and shoes for classes
Use a useful treadmill only in carefully selected sportswear, otherwise the training properties will be harmful.
- Barefoot or casual house shoes are not allowed on the track - only light sneakers with soft soles and breathable uppers are suitable for running. They will soften the shock load on the joints and prevent the appearance of calluses on the legs.
- From training clothes, it is best to choose running shorts and a sports T-shirt with mesh inserts - such things will not rub the skin during long sessions and at the same time allow the body to breathe.
- Since your feet sweat a lot during intense running, you need to wear socks. It is better to choose synthetic products that wick away moisture well - cotton socks will quickly get wet, stray and rub the skin.
Water during exercise
On the treadmill, the human body rapidly loses fluid reserves. When the body is dehydrated, it becomes very difficult to run, and the heart experiences excessive stress and is harmed, because it is forced to intensively pump thickened blood.
Therefore, before starting a useful activity, be sure to drink a glass of water. Several sips of liquid are recommended during training. Of course, you should not overdo it - too much drinking will also harm and make it difficult to train.
Advice! To replenish the fluid supply, you need to choose plain drinking water.
Sweetened soda or juice contains too many calories, and besides, their properties make the stomach feel full.
Food before and after training
Running on an empty stomach is harmful, but starting a healthy workout immediately after eating is also not worth it - this will interfere with the digestion of food. It is best to eat 1.5-2 hours before a run, and it is recommended to choose protein foods or complex carbohydrates.
After a workout on the treadmill, you can eat almost immediately. But so that the beneficial properties of jogging do not come to naught, you should choose small portions and do not eat fast carbohydrates and fatty high-calorie foods.
Mistakes when running on a treadmill
The benefits of running and the effectiveness of walking on a treadmill depend on how well a person conducts a workout. There are several common mistakes that are made not only by beginners, but also by athletes with decent experience.
- Monotonous and constant loads. Over time, the body gets used to jogging - activities become too easy, and this reduces their benefits. In order for the properties of jogging to bring the maximum effect, the pace and intensity of training must be increased from training to training.
- Handrail support. The handles of the treadmill are needed in order to grab them in case of a fall, but you can’t constantly hold on to the handrails, this shifts the center of gravity while running and harms the musculoskeletal system.
- Wrong breathing. During training, it is necessary to breathe through the nose, and it is desirable that the respiratory rhythm be calm and even.
- Landing on the heel. In order not to harm the joints, you need to transfer the weight to the toe.
A big mistake is made by those who train when they feel unwell - the properties of the exercises do not bring any benefit. But the harm to the body turns out to be very large - primarily for blood vessels and the heart.
Possible harm to the treadmill
In general, classes on the track differ little from useful runs on fresh air. However, training indoors can negatively affect the respiratory system if the room is too stale and the temperature is high. During training, the room must be ventilated.
A useful track can be harmful for any problems with the musculoskeletal system. In the presence of injuries, osteochondrosis and any other problems with the spine and joints, running should be abandoned in principle. Otherwise, the treadmill will only exacerbate problems and exacerbate diseases.
Contraindications for running on a treadmill
The beneficial properties of running can bring unequivocal harm if you exercise on a simulator with strict contraindications. You cannot use the track:
- with any diseases of the spine and joints;
- with serious ailments of the respiratory system;
- with hypertension;
- with severe diseases of the heart and blood vessels;
- during pregnancy;
- with varicose veins.
It is necessary to refuse exercises during a cold and for any noticeable ailments.
How to choose the right treadmill for your home
When buying a useful simulator, you can not focus only on the price. The following factors need to be taken into account:
- own physical training, for example, mechanical tracks are not recommended for beginners, since they require great effort;
- the weight of all households who will engage in the simulator - the track should be designed for the mass of the heaviest of the family members;
- the height and width of the step - the tracks differ in length, it is necessary to ensure that the length of the canvas allows for comfortable movements;
- the presence and number of additional functions - electric tracks with several modes and sensors for measuring heart rate and speed are more expensive, but will be much more convenient to use.
The financial factor should also be taken into account, but it should not become a priority.
Which is better: exercise bike or treadmill
The treadmill and exercise bike are two of the most popular useful home exercise equipment. Each device has its own unique properties and advantages. For example, an exercise bike has fewer contraindications, and even those who are prohibited from running can work on it.
However, the advantage of the treadmill is that it allows you to work more muscles. During training, the buttocks, legs, abs, back and shoulders, arm muscles are involved, while when exercising on an exercise bike, the main load falls on the legs, abs, hips and calves. In addition, the load on the treadmill is distributed unevenly, and this is much more beneficial for losing weight.
Thus, in terms of benefits, the treadmill outperforms in terms of properties. If there are no contraindications to its use, it is better to choose a running belt for the home.
Conclusion
The benefits and harms of a treadmill are determined by the state of the musculoskeletal system and the cardiac system. If there are no contraindications to the use of the simulator, then it will bring great benefits to adults and children.
