Running on the treadmill completely replaces training on outdoors. On this machine, you can exercise in walking, light or high-speed running, with full control over the intensity and speed of the exercises, while being in the target heart rate zone. Purchasing this sports equipment allows you to fully enjoy all the benefits of regular workouts right at home, maintain overall tone, improve health, and get rid of extra pounds.

Modern treadmills are significantly different from their predecessors. The technologies built into many models of the latest generation of iFit make it possible to engage in "virtual" running - to compete with athletes, to choose any coach, including a famous person, as an instructor.

The popularity of the running machine among those who want to lose weight is incredibly high. This, above all, is facilitated by the incredible ease of handling and ease of management, which do not require any special skills from the athlete. Home models have more limited functionality than professional ones installed in gyms.

The equipment of the former implies the presence of a timer, counting the “traveled” distance displayed on the display, and the latter, as a rule, includes special sensors for monitoring heart rate. With the ability to track heart rate, the athlete can coordinate the goal of the activity, which can be aimed at training the cardiovascular system or burning body fat.

Options for some models include:

• personal trainer;
• strength training;
• burning fat.

Expected results

Depends on the speed of running and the person's own weight. Running at an average speed burns 100 calories every mile. Half an hour training at a speed of 5.5 km per hour allows you to get rid of 121 calories. The higher the speed, the faster calories are burned. Weight has the same effect. The more the runner weighs, the more intense the kilograms go.

Tempo is important. It should be such that a person is a little out of breath, but is able to talk to someone around him. Once the correct tempo is set, it must be maintained. This applies to training for weight loss, and cardiovascular system.

The effectiveness of the treadmill in the fight against overweight is beyond doubt. The only obstacle to achieving results can be your own laziness. Hardy and persistent people who have a clear intention to lose weight achieve high results with this simulator.

The simulator, regardless of model and functionality, supports several types of workouts. It allows you to exercise both for weight loss and for maintaining good physical shape.

It would be a mistake to concentrate on one type. The desired effect is achieved by combining various ways. This is due not only to the correct distribution of loads, but also to the preservation of motivation. A variety of workouts will never get bored.

Training program

Walking should be alternated with jogging. This can be done cyclically, for example, run for 3-4 days, and devote the rest of the time to walking or change modes every time.

Remember:

Intense and short trainings break down body fat and slow down the process of formation of new ones more effectively than long ones.

The body does not have time to adapt to the loads if the training is varied. When classes start to get boring, two simple tricks help maintain motivation:

1. Watching TV

The option is present in all modern models of treadmills. You can watch your favorite shows and programs not only at home, but also in the gym. In order not to disturb others, connect headphones to the simulator and select the desired channel.

1. Listening to music

You can choose your favorite song or a dynamic melody. An excellent solution would be to create a selection of songs specifically for doing exercises on the track.

Effective Fat Burning Exercises

The best in the fight against excess weight treadmill makes correctly selected exercises that fully open up the possibilities and potential of this simulator.

Interval training

Demonstrated a consistently high result in the fight against extra pounds and implies a combination of execution periods various exercises with breaks. The most effective are workouts with alternating exercises.

Workout plan

Interval	miles traveled	Speed
Warm up	00,0 – 1,0	6,50-7,00
The first	1,0-1,25	8,00
respite	1,25-1,30	3,50
Second	1,30-1,55	8,00
respite	1,55-1,60	3,50
Third	1,60-1,85	8,00
respite	1,85-1,90	3,50
Fourth	1,90-2,15	8,00
respite	2,15-2,20	3,50
Fifth	2,20-2,45	8,00
respite	2,15-2,50	3,50
Sixth	2,50-2,75	8,00
respite	2,75-2,80	3,50

All intervals are divided into separate segments. They involve first performing simpler ones, and then complex exercises. The former should have a duration of ten to forty seconds, while the latter should be shorter and last no more than half a minute. This approach allows you to exhaust yourself to such an extent that after the end of the workout, a person simply cannot do even the easiest exercise.

Intensive training should be carried out at least three to four times every week. It is necessary to make sure that it is really difficult, that is, it does not come easily. Otherwise, no effect will be achieved.

It is best to start training with walking. You don't have to take it right away. high loads. The next task after that is to choose a pace for jogging and maintain it for half a minute, further slowing down with the transition to walking for forty seconds.

In other words, interval training is a combination of running and walking. Each mode is done after a certain time interval. This leads to an increase in metabolic rate and an increase in the rate of burning excess calories by half.

A great exercise for weight loss, which is great for those who do not really like just running in one place. The speed during the first lessons can be kept on the order of five miles per hour.

You need to start with a three-minute warm-up at the same pace. Then turn left and run for another thirty seconds, a similar action is repeated in right side. The main thing is to rearrange, but do not cross your legs.

As soon as the run to the left and right is completed, they return to their original position, that is, turn their body and face forward, jog for another three minutes.

The whole procedure is repeated until the total duration of the training is half an hour. It should end with a three-minute "jog" jogging.

"Running" plus "Walking"

Ideal for trained people who play sports on a regular basis. Training involves, as the name implies, a constant alternation of "running" and "walking" modes.

A great alternative between regular walking, jogging and slow running. Thanks to a more intense approach, this type of training allows you to burn about three hundred calories.

Doesn't require a huge amount of time. Enough to do about forty minutes. The secret of effectiveness lies in the implementation of the interval intense workout, which must be arranged four to five times every seven days.

Of course, you need to try to find time for classes. The result is worth it. For seven days of training, the practitioner will lose almost half a pound, that is, approximately 200-225 grams. This allows for short term give your silhouette the much-desired slenderness.

Workout for all muscle groups

The versatility of training main secret success for those who seriously decided to take care of their weight. Daily training according to this technique gives a stunning result. Giving classes for 35 minutes, after 10-14 days, the arrows of the scales will show a change in weight downward by 3-5 pounds (1.36-2.27 kg).

Jogging has always been and remains the best solution for those who want to lose weight. However, running on a simulator is much more comfortable than running on asphalt and concrete surfaces. If there is such an opportunity, then it is impossible to imagine a better solution than buying a treadmill.

Due to the well-thought-out design and ease of use, the risks of injury on this simulator are practically reduced to zero. Classes on it are useful not only for losing weight, but also for those who want to get back in shape after long break, previously had the unfortunate experience of joint damage.

It is necessary to accustom the body and muscles to loads gradually. It is recommended to start with a half-hour workout.

If a physical training No, the first lesson can last approximately ten minutes. Increase the speed by three points should be each subsequent workout.

When the training ceases to cause difficulties and discomfort, you can increase its duration to a quarter of an hour. In this case, it is better to set the speed to the fifth (5.0).

During training, the speed can be increased to 3.5 units and gradually reduced. As soon as these loads become comfortable, the total duration of the training is adjusted to twenty minutes and so on.

Increasing loads

You can change the type of training after a month of training on the treadmill. The best option is walking. It perfectly stabilizes the frequency of contractions of the heart muscle, contributes to a good study of the muscles on the legs.

The recommended initial duration of a workout is about twenty minutes. Next, produce an increase in the angle of inclination, that is, the position of the track. By changing the angle of inclination, the loads change. If it is increased, the load increases, and when it is reduced, then, on the contrary, it decreases.

The main thing is to comply with the following requirements:

1. stick to the usual duration of classes of 20 minutes;
2. increase the speed within 1.5-3.5 units for 5-7 minutes;
3. change the angle of inclination within 2.0-3.0.

Popular ways of walking such as "endurance path" and "ladder" help both in the fight against extra pounds and in muscle development. Performing the "ladder" allows you to train the calves, hamstrings, affecting all the large muscles of the legs.

The “path to endurance” also contributes to the strengthening of the muscles, but is not limited solely to this effect. This exercise develops endurance, adds variety to training, and activates the fat burning process.

It's important to know:

This type of workout is not only effective, but also a great option for breaking up a long session into several separate segments. This is an indisputable advantage of both ways of walking.

You can do a wide variety of workouts on the treadmill. It is not a boring and monotonous simulator, as many beginners mistakenly believe. And these are not the only advantages of sports equipment.

To the main advantages that all have modern models treadmills include:

1. easier training for the joints than when running on roads and sidewalks;
2. the ability to play sports in any weather, and if the simulator is also installed at home, then in the most comfortable conditions without the need to visit the gym;
3. no need for a large free space, complete safety and security from different kind injuries that can occur while running outdoors;
4. a completely relaxed environment for classes, during which you can listen to music or watch TV.

These simulators, of course, have their negative sides. However, given the many positive aspects, they are great to help maintain physical form, fight with excess weight.

The treadmill is a powerful and effective simulator for weight loss. It allows you to burn calories without any special efforts, skills, and, most importantly, quickly enough.

To achieve maximum performance, you need to choose the right exercises, not concentrate on only one type of training, follow all the recommendations and advice.

Purchasing a treadmill or using it sports equipment in gym listening to your favorite song or watching a program is not just an opportunity to lose weight, but also to do it with pleasure and comfort.

Treadmill and bench press — Video

It has long been tested and proven that running is very good for health and for weight loss in particular. That's why Every gym has a treadmill, which helps not to abandon runs in the rainy and snowy season.

In comparison with other simulators, this one is deservedly in the greatest demand among girls who monitor their figure and weight, health and want to always be in good shape. If in summer period you can easily arrange a long-distance race in the nearest park or square, then in winter this sports miracle unit comes to the rescue. Someone specially goes to the gym, someone buys a treadmill and installs it at home. There are already enough financial opportunities and desire.

The treadmill helps to burn a large number of calories, and, accordingly, to lose weight. But not everyone succeeds, and therefore you can often find not the most positive reviews about the results of training on a treadmill. Why is this happening? It helps someone, and significantly, but someone has to look for other ways to lose weight (do fitness, ride a bike, etc.).

So I decided to ask the instructor why this is happening. Why do some lose weight, while others complain? It turned out that just running on a treadmill is not enough. You need to know some rules and stick to them, only then you can achieve the effect.. Many of those who are engaged in vain, make mistakes that do not allow you to achieve the desired effect. And today I want to talk about them.

Mistakes on the treadmill

So, what not to do while exercising on a treadmill and why:

• - You can not start classes without prior preparation. A warm-up is a must, since warmed up and trained muscles respond faster to loads, and the risk of injury decreases. And the loads themselves need to be increased gradually, and not rush from a place at the speed of sound. Before turning on the treadmill, you need to stand on the canvas itself, put your feet shoulder-width apart, and start moving slowly, gradually increasing speed

• - But the duration of the lessons should not be small. If you stop as soon as you feel the drops of sweat on your forehead, you can forget about the effect. Only when your T-shirt gets wet and your legs don't want to move anymore will weight loss result. Feeling tired and therefore decided to finish today? In vain. You can burn fat only for a long time and intensively. The body gets used to constant stress and will not give any results. unless you increase the speed and duration of your workout.
• You need to try to overcome fatigue and then you will feel how a second wind has opened, new forces have appeared. With severe fatigue, you can only reduce the speed and switch to a more moderate pace, but do not stop running

• - Let go of the handrails! Just because you bought a treadmill for your home does not mean that you need to use all the convenient features and accessories, such as handrails. You will not fall anyway if you keep your balance and do not look at the canvas under your feet. But if you constantly hold on to the handrails, you can only harm yourself, because, fixing the position of the body with the help of your hands, you involuntarily stoop, lean forward and overload the spine.
• Just imagine that you are running down the street where there are no handrails and holders., and you can rely solely on your endurance and strength in your legs. If you are using the handrail as a measure (for example, counting the pulse), just buy a device that can be put on your hand

• - To avoid possible injury, never run barefoot and wear running shoes- they will provide the necessary grip of your feet with the canvas. Do not jump off the treadmill, even if your mouth is so dry that you are ready to fly headlong for a breath of life-giving moisture. Stop the treadmill and have a drink
• - Don't be afraid to fall off the treadmill. The risk of falling increases as the voltage increases. So relax and practice at your own pace with good music.

Finally, if you ran on the treadmill a couple of times and, without feeling the results, gave up, then so be it. Only he can achieve desired effect who will make sport a favorite and regular pastime. This also applies to classes on the treadmill, and therefore exercise at least 3 times a week, and you will soon notice the effect.

The treadmill allows you to solve several problems at once: pull up muscle corset, reset excess weight, pump up the muscles of the legs, strengthen the cardiovascular system, improve health and raise good spirits. But in order for classes to bring a positive effect, they must be done correctly.

Running seems to be a very simple action, but the wrong position of the body, excessive intensity, sudden movements - all this can negatively affect the body. How to use the treadmill correctly? - This is a completely natural question for a beginner. Let's get acquainted with the main recommendations on how to start training on this simulator.

Understanding treadmill settings

Tracks are mechanical and electrical. Mechanical ones are easier to manage - their tape moves under the influence of the steps of the runner. You can increase the load by tilting the canvas, simulating running uphill. If you stop, then the track stops. There is nothing complicated in the settings of such a projectile. But the downside is that it is impossible to maintain the same pace of training on a mechanical simulator, since the canvas is completely dependent.

Electrical devices have much more settings and the track moves regardless of the steps of the runner. Thus, it is possible to maintain the same speed for a certain time, which enhances the effect of training.


Electronic control panels may vary, depending on the model, but the basic settings for almost all devices are the same: first, the web speed is set, then the start button is pressed.

Some models have sensors and are able to monitor the pulse, calories burned, and even independently determine the level of load if you enter your data into them.

To understand all this, just read the elementary instructions. If you came to work out in the fitness room, then the trainer will help you figure out the settings.

• Do not neglect the security key, be sure to attach it to your clothing.
• Try to wear tight clothing so that it does not get caught in the moving mechanism of the canvas.
• Small children and pets should not be near you.
• If you suddenly suddenly feel unwell or the device behaves strangely (involuntarily increased speed, something sparkled), immediately pull off the security key to block the system.
• When using an electric trainer, never leave the cable plugged in after exercising.
• Do not jump off the belt while it is moving, get off only after the belt has stopped.
• There must be free space around the treadmill within 2 m.

Preparing to run

It is important to know not only how to use the treadmill correctly, but also how to avoid injury. Highly important point- Preparing to run. You should never start a workout right away with intense movements, especially if this is your first class and your body is not used to the loads.

Do not forget about the right equipment: you should wear comfortable sneakers or sneakers, clothing that does not restrict movement. The last meal should be at least 40 minutes before the start of training.

Rules for preparing for classes on a treadmill:

• Before getting on the simulator, do a short warm-up for 5-7 minutes: bending down and sideways, a few squats, swinging your arms and legs.
• Before you start the canvas, stand on the sides of the track. Press "start" and get on the track at the moment when it just started to move slowly.
• Start with a calm walk (3 km / h), gradually increasing the speed.

Rules for a full workout on the track

The intensity and duration of training on the simulator depends on the goals that you want to achieve. If it's weight loss, average running time should be 40-50 minutes at a moderate pace. In combining running with other activities, this time can be reduced to 25-30 minutes. To achieve faster results, you can run 2 times a day, for example, in the morning and in the evening. Running for more than 60 minutes in one workout is not recommended.

To maintain muscle tone and well-being, it is enough to run once a day for 25-30 minutes every day. The most important thing in training is regularity. You should train on the track at least 6 times a week, you can rest for 1-2 days or replace running with other activities.

After you have completed the warm-up, it's time to start a full-fledged run. So, how to use the treadmill:

• When you feel ready to move on to running after walking, increase your speed and start moving faster. average speed for amateur running- 10-12 km / h. Professional athletes can train at a speed of 14-16 km/h.
• Do not try to lean on the handrails, they are made only for safety net. Move your arms, bending them at the elbows, so your shoulder and spinal muscles will work.
• It is recommended to increase the speed every 10-15 minutes, not more often.
• Watch your breath, if there is not enough air, breathe through your mouth. You must not choke.
• The body of the body should slightly move forward, but not lean. Make sure that your body does not change this position, otherwise the load on the spine increases.
• When running, try to look not in front of you, but into the distance, this will help you maintain stability and coordination. Do not make sharp turns with your head and do not lower it down.
• When you finish your workout, don't stop abruptly. Begin to slowly reduce the speed to a calm step, and get off the belt only after the pulse and breathing return to normal.

If you have chronic diseases or are simply unsure of their health, before proceeding to regular classes on the treadmill consult a doctor. Classes with a trainer will also be useful for beginners - this will help to avoid mistakes and achieve the desired results faster. Never stand on the canvas if you feel unwell. The most effective classes are held at the same time every day.

Useful video

The treadmill is the most popular exercise machine that is available in almost every fitness club. Many people buy it for themselves even at home.

If you work out in the gym, you can always ask all your questions from the instructor. And if at home, then the instructions will always help you understand how to use the treadmill correctly.

Moreover, after reading this article, you will not need to spend time studying the instructions. This material includes a description of the use of almost all treadmill options and will make it easy to get used to different models and understand how various functions work.

How to turn on and off the simulator?

The article will only be considered, since for inclusion you only need to start walking. The use of sensors and instruments on mechanical lanes is similar to electrical lanes.

Well, if you don’t want to waste time reading the material at all and want to figure it out yourself, read only the minimum basic information:

1. stand on the side skids and grab the handles;
2. press Quick Start (usually a large colored button);
3. start running;
4. adjust the speed to the desired level using two large switches;
5. stop the movement with the Quick Start button or the big red button.

If you want to use the treadmill to a minimum, you don't need to know anything else. Well, if you expect regular workouts, read on.

By the way, on many tracks you should just double-click the Start button. After that, by default, 2-3 seconds after pressing, movement starts at a minimum speed.

Carefully! Never try to stand up or jump onto a fast moving lane. Stand first on the side skids, and get on the track, only after slowing down.

For more advanced use, you will need to know how to program (or select programs) before starting a workout, how to set the incline, and use other features.

Display and main buttons

Using the Russian-language track is much more convenient: it is often easy to understand how to use all the functions there simply thanks to the messages on the screen and the labeled buttons.

Tracks on English language make it a bit difficult to use for people who don't know much English. Therefore, we will continue to proceed from this “inconvenient” premise.

The names of the Start and Stop buttons are probably clear to everyone. Let's list other buttons on the console you need to know:

• Workout Profiles, Mode, Program- or buttons with a similar name enable the selection and configuration of training programs;
• Speed- speed: next to two buttons with arrows up / down;
• Incline- canvas tilt: next to two buttons with up / down arrows, measured in degrees;
• Select– is often a program selection button;
• +/- - switches on the display, program selection, settings and the like;
• Enter– confirmation of the selected program or selected option;
• Pause- pauses the selected program, while Stop completely resets the program

Tracks are shown on the display. following data:

• current speed- can be marked Speed;
• distance traveled– in kilometers and decimals, may be indicated DIST;
• - sometimes referred to CAL;
• current goals- distance, calories and the like, sometimes indicated TARGET TOTAL or simply target;
• current pulse- often mentioned in heart icon, measured by touching special sensors on the handles, or with an earlobe clip;
• minutes and seconds from the start of the workout– general time fixing;
• program – PROG, type or number of the current program;
• current stage of the program– often displayed as successive bars of varying heights, where the height indicates the degree of inclination at that stage.

In addition, during the selection process individual program maybe required to enter personal information:

• sex- your gender, M (male), F (female);
• Age- Your age;
• Weight- Your weight;
• jog speed or jog interval l - the required running speed in the dynamic rest phase, if you are compiling an interval training program;
• Sprint Intervals or Speed ​​Intervals- the required running speed in the sprint phase, if you are compiling an interval training program.

Perhaps these basic data will be enough to more or less navigate the interface.

How to customize the simulator for yourself?

The first thing you need to learn is turning on/off and toggling the speed and incline controls. This will require one session.

In the next lessons, you will need to learn how to use functions and create own programs.

Note! Many treadmills have short, visual instructions for use right on the panel.

The instructions must be written about the need and

Main functions and elements

On some panels of treadmills there are quick access buttons to the desired incline and speed. Because maximum speed and the slope reaches a maximum of 14-20 on different models, then it is not difficult to place such a number of buttons on the panel.

Thanks to this, you can immediately select the speed and incline you need. However, you should not change these settings in increments of more than four, it is better to increase and decrease the speed/incline gradually.

Often individual buttons represent basic programs, and a description of the program is offered on the buttons or above them with a diagram.

Note! Some tracks have functions to adjust the program based on your settings. There is a separate option for this, where you enter your own data and get an optimal training program.

Functions and items will vary depending on

Overview of 11 main programs and modes

Now let's look at what programs you can use and create yourself. Find out if your track has a program save feature. Sometimes such functions are connected via USB connectors and can be recorded on media. One way or another, the save function will allow you to immediately set up the training programs you need and not install these programs again.

Remember! Once you learn how to create your own training program, you will save a lot of time later on and get more pleasure from training.

We list the main programs:

1. Running in the hills. One of basic programs, in the diagram represents a mountain with a peak in the center. In essence, it is a gradual increase in load and inclination by the middle of the workout and a decrease to the minimum values ​​​​by the end of the workout, simulating the ascent and descent from the mountain.
2. or target hrt. For this program, you define your own maximum heart rate, from which you calculate percentages. For example, occupation for 60-70% of maximum heart rate gives the most effective fat burning. In this program, you set the heart rate range (for example, 117-145) and when you leave this range, the simulator adjusts the load. Such a program is useful for different purposes: both for endurance and for burning fat. Different results are achieved in each target heart rate zone.
3. Development of endurance. The program gradually builds up speed, and about a quarter of the time you work at the maximum. Suitable for trained people only.
4. It has varieties, but the essence lies in alternating intervals, of which there are only two - calm and intense. On intensive, high speed and slope are given (or only speed and only slope), on calm, the load is reduced. Great option for weight loss, fat burning and endurance development. On the chart, it looks like alternating high and low bars.
5. Fitness test. Many treadmills have a program that measures your current condition. You will need to run a distance with a heart rate monitor. Based on the results, the track will calculate the results based on the algorithms proposed by modern scientists and draw up a conclusion about your current form.
6. Fat burning mode or Fat burn. Often represents work on maximum load for a long time and is designed to lose weight. However, in reality, the fat burning regimen is not as effective as it seems. After all, at a high heart rate, the body begins to burn fat less actively and can even go into savings mode from exhaustion. May be useful for trained athletes. For the rest, it is better to use the load in a certain heart rate zone or an interval program as a mode.
7. For children and On the diagram, such programs are often indicated as a flat bar with small periodic elevations. The loads here are minimal, we are talking about measured walking or running with a periodic minimum increase in load.
8. Cardio. It is indicated by just such an inscription or the inscription cardio in the program selection menu. This workout will strengthen the cardiovascular system and endurance, but it is more in line with the initial level of training and. By the way, if you want to start training with something, then this option is one of the most optimal.
9. Glute. The program is used to train the buttocks.
10. cool down. A cool-down program to use after an intense workout.
11. Target training. Often indicated by a target button, where you simply enter a goal (such as a distance or number of minutes).

Now you should understand how to install the training program yourself. This process varies depending on the model, but in general it looks like this:

1. the treadmill stops completely, not paused;
2. press the Mode or Program button twice or thrice to enter the program creation menu (usually a message will appear on the screen after that);
3. set or change the duration of the program;
4. adjust the incline and speed on each part of the program by moving the arrows along the diagram or changing the interval parameters on the screen;
5. save the program with the enter button and run the program with the start button (most often, recently saved programs remain in the tab called custom programs of the track).

development

In conclusion, we offer you some general advice that will help make classes more productive:

• security key- attached to your clothes and to the treadmill: if you suddenly fall, the key will turn off the track; in addition, this tool is simply convenient to stop the movement at your discretion, without touching the panel; running without a key is not recommended;
• lace up your shoes- you need to lace tightly and tightly, so that the shoes fit snugly and the laces do not come undone during the training period;
• water– a great option for a treadmill is a cup holder where you can put a bottle of water, you don’t need to drink a lot, but a couple of sips during a workout will benefit you;
• do not interrupt or interrupt classes– try to train in such a way that you don’t have to interrupt your run, and always do a hitch at the end;
• use built-in fan, which is provided to avoid overheating - you can turn it on using the FAN button;
• individual programs- the pre-installed programs are of course interesting, but you don't need to use only these algorithms - create your own programs, make your workouts more diverse and different, then your performance will increase.

For more clarity, watch the video on the topic.

We hope these tips will be of benefit to you, and now you can not only understand any treadmill, but also train for the benefit of your own beauty, body and health.

Morning jogging, according to experts, is one of the most effective ways weight loss. But not everyone has the opportunity to practice outdoors. Some people don’t have a suitable area for running, some don’t like the weather outside, or maybe they just feel uncomfortable. Therefore, the same experts suggested replacing jogging on the street with classes at home on a treadmill. How to use this simulator correctly and is it possible to overcome excess weight solely by training on it?

How effective is the treadmill for weight loss?

The main question that worries everyone who wants to lose weight with a treadmill is how many calories can be burned and how quickly this happens. It is important to understand here that the amount of energy consumed by each person is different. It depends on weight, physical fitness, regularity and duration of training, diet, and many other indicators. And also it should be noted that the calorie counter located on the simulator does not give out 100% correct result, he "averages" it. This is especially true for the first 10 minutes of training, when the body manages with glucose and glycogen, without using fat.

Calculating calorie burn during exercise

Calorie consumption when exercising on a treadmill depends on the pace and mode of training. Burning kilocalories on average is:

• with fast walking - 200-300 kcal per hour;
• with light running, about 400–500 kcal are burned per hour, which already allows you to lose weight;
• at a high pace of running per hour, from 600 to 800 kcal are lost.

Starting to exercise on a treadmill (magnetic, electric or mechanical), do not get hung up on calories. The main thing you should strive for is to improve your health. Remember to get good sleep. And in order to lose weight correctly and without harm to your health, exercise regularly and for as long as possible, but do not overload and monitor your heart rate. The recommended zone of this indicator for those who want to lose weight is 119-139 beats per minute. Running speed, calories lost, time, modes, heart rate and other indicators are visible on the computer screen built into the treadmill.

Contraindications

Treadmill workouts are high intensity. In this regard, running is contraindicated in the following diseases:

• cardiopulmonary insufficiency;
• problems with the bronchi;
• angina;
• hypertension;
• mitral stenosis;
• heart disease, etc.

In order for treadmill training to be effective and safe for health, follow the recommendations:

1. Choose comfortable shoes that provide proper foot placement, cushioning and ventilation. It is best to consult with an orthopedist, who will give professional advice on choosing shoes for your feet.
2. Start your workout with an easy walk - 7-10 minutes. Then get off the machine and do a few squats, bends, swings, and calf raises. Muscles should be warmed up.
3. When running, keep your arms at an angle of about 90 degrees, let them move freely. Do not hold on to the handrails so as not to shift the center of gravity.
4. Don't slouch. With incorrect posture (and when running on a treadmill, and in Everyday life) you will have problems with the spine.
5. While running, look at the finish line. You can not bend down and look at your legs, as you can lose balance or stretch your back, neck.
6. Land correctly to avoid injury to your knee or ankle. If your running speed is about 8 km / h, it is best to land on your toe, distributing the load further on the entire foot.
7. Do not jump off the track at full speed to avoid injury. Better lose a few seconds, slow down and get off the track safely.
8. Do not take very large steps, choose the optimal width. Ideally, this is 3 steps per second.
9. Skip a workout if you don't feel well. A cold, high blood pressure, or a racing heart gives you a reason to take a day off today.
10. To burn more calories and keep the concentration of movements will help the change of running modes. Don't always work at the same pace. It is better to switch to a lighter mode, then to a more intense one.
11. If you run in the morning, don't do it on an empty stomach. A few tablespoons of oatmeal, an apple and a glass of water before a workout is what you need. And immediately after training, it is better to refrain from eating.
12. Do not immediately take too high a pace. The load should be increased gradually.

2 ways to lose weight on a treadmill

In three months, you can lose 4 to 8 kg of weight if you use the following exercises:

1. Long but effective. Every day or even twice a day, train for an hour, light jogging or walking. This is especially true for obese people. Do not forget about the right diet and proper sleep. Carbohydrates and proteins - that's what should be in your diet in sufficient quantities. Fatty and fried foods are best avoided. It is also important to eat according to the regime, 5 times a day, in small portions.
2. Not slowly, but surely. Interval training allows you to lose weight quickly. After the warm-up - a moderate run for three minutes, then a minute of accelerated mode. Slowly increase the difficulty of the workout by increasing the intervals in the direction of speed. You will end up with a 1:1 ratio and finish your workout at 2:1 intervals (where 1 is your recovery time). Be careful not to overwork. The session lasts 20-25 minutes. This method of losing weight should be used 3-4 times a week, for three weeks. Then you should switch to a lighter course (also for 3-4 weeks).

By exercising on a treadmill, you can lose weight from 4 to 8 kg

Watch your breath. Breathe deeply through your nose. Each inhalation and exhalation should be equal in time to two steps. If this breathing becomes difficult, inhale through your nose and exhale through your mouth. The occurrence of shortness of breath indicates that you have chosen too high a pace of running.

Fast paced walking burns great excess fat. Such training makes it possible not only to lose weight, but also to achieve the elasticity of the muscles of the whole body. Start walking briskly for 30 minutes a day, increasing your daily time until you reach 60 minutes or more. Listen to your body - it will tell you when it's time to stop walking.

Switching the speed will help you get a charge of vivacity from your workout. From monotony, time drags on long and boring. By changing the pace, you will not only lose weight faster, but you can also get real pleasure from exercising on the simulator.

Whether you walk or run, it doesn't matter. Increase the angle of incline and thereby you will increase the load, which means you can burn more calories. Set the angle of the track so that you are comfortable.

Training in the maximum acceleration mode is most effective for losing weight, but you have to work to the limit, because sprinting is a super-fast running mode. However, calories are burned at full capacity. To begin with, we do a sprint for 30 seconds, then a calm step for 2-3 minutes. So we repeat 4 times. Over time, gradually increase the sprint to 10 visits.

Treadmill workout programs

For beginners, training with different speed modes is most suitable: from low to high. It is also called "fartlek" (Swedish).

1. Easy run - speed 4, time - 1 minute.
2. Moderate run - speed 5, time - 1 minute.
3. Fast run - speed 7, time 1 minute.

The cycle must be repeated without stopping 7-10 times (in time - about 30 minutes). Switching to easy running, you rest. If you want to increase the load, change the incline of the treadmill or add speed. Beginners are recommended to do such runs 3 times a week for a month.

When exercising on a treadmill, it is important to choose the right training mode.

Having passed First level, you move to the middle, where the ways of running are more dynamic and there is a more complex interval load.

• Fast run - speed 8.0, time - 90 seconds.
• Fast run - speed 8.2, time - 80 seconds.
• Fast run - speed 8.4, time - 70 seconds.
• Fast run - speed 8.6, time - 60 seconds.
• Fast run - speed 8.8, time - 50 seconds.
• Fast run - speed 9.0, time - 40 seconds.

After each "step" you need to take a rest - 1 minute brisk walking. Having passed all this “ladder”, go back in reverse order (from bottom to top), only do not change the speed, stay at the maximum all the time - 9.0. If you feel that you can take an even greater load, add an acceptable angle of inclination for yourself.

Experienced runners always use interval running, raising their level of training even higher. Check out one of the toughest treadmill programs out there:

• 1 minute fast (10) + 1 minute rest (7).
• 1 minute fast (9.8) + 1 minute rest (7.3).
• 1 minute fast (9.6) + 1 minute rest (7.6).
• 1 minute fast (9.4) + 1 minute rest (7.9).
• 1 minute fast (9.2) + 1 minute rest (8.2).
• 1 minute fast (9.0) + 1 minute rest (8.5).
• 1 minute (8.8) +1 minute (8.8).
• 1 minute (8.6) +1 minute (9.1).

Using this 8-cycle training scheme, you will lose calories as quickly as possible. This technique is used if you want to lose weight in a month. However, do not forget that before moving on to the third level, you must complete the previous two.

Video: running for weight loss

Mistakes when running on a treadmill

Mistakes in training are made not only by beginners, but also by experienced people who at one time were inattentive to the rules of training on a treadmill. But if you make mistakes, you can not only not achieve the desired results, but also harm your health. We list the most common:

1. You lean on the handrails, thereby shifting the center of gravity and transferring the load intended for the legs to the hands. The skeletal system and joints of the hands suffer from this error.
2. You do not increase the load from workout to workout. All body systems should feel an increase in the intensity and pace of running - then they tune in to active correct work.
3. Wrong breathing. Breathe through your nose, calmly and evenly.
4. You are a beginner on the treadmill, and already take the maximum start. Loads should increase slowly and gradually, from day to day.
5. You don't feel well, but you still train. Your willpower is, of course, a plus. But experts strongly recommend resting while at least some discomfort is felt.
6. Wrong landing. At high speed, to avoid injury, you should put your foot on the toe.

This is just a small list of mistakes that can be made while running on the treadmill. To avoid these and other blunders, it is best to have a few runs with a professional trainer or at least consult with him.