Even in the recent past, going to the gym was a predominantly male activity. And while the men were carrying iron and inspired by the poster of Arnold Schwarzenegger, the women were doing aerobics to rhythmic music with a light feed from the beautiful Jane Fonda. It would seem that everything is in its place - the stronger sex fights for every millimeter of muscle mass, and beautiful ladies in multi-colored swimsuits and leggings gracefully fight with excess weight. However, time has changed a lot.

Progress does not stand still. A healthy lifestyle has come into fashion, but the rhythm of life itself has noticeably accelerated. It was these factors that prompted humanity to create machines that not only help in everyday life, but are also able to rid the body of hated fat and strengthen muscles, and do it as soon as possible.

Thinking about buying an exercise machine for your home? Do not hurry! To put the body in order, one simulator is hardly enough. To create a slender and beautiful figure, you need to act on all fronts, and you simply cannot do without a professional approach. Therefore, if in the very near future you plan to see a noticeably slimmer body in the mirror and lose several sizes in clothes, then all roads should lead to the gym.

Ideal Gym Behavior

So you've come to the gym. Firstly, it is very cool and deserves at least approval. Secondly, you must spend time with the maximum benefit for your figure and not at the expense of invaluable health. To do this, it is necessary to act in the following directions:

• setting specific goals for the near future (for example, not to lose weight by the summer, but to reduce the volume of the figure by 2 cm per month);
• contacting a personal trainer;
• adjustment of the current diet and lifestyle, taking into account regular training;
• drawing up an individual training program (IPT) based on the initial external data and characteristics of the human body;
• running the program for one and a half to two months;
• analysis of ongoing changes, well-being and emotional mood. As a result - adjustment of the current program.

The practice of professional instructors shows that if all nutritional recommendations are followed and if IPT is performed correctly, the first positive results can already be observed after the first month of training. If this does not happen, it is necessary to look for both internal (hormonal levels, metabolism) and external causes of failure (non-compliance with the daily routine and healthy eating rules).

When analyzing the ongoing changes, it is necessary to be as honest as possible with the coach, because only mutual trust and open communication can overcome the difficulties that have arisen in the process of training. For example, do not hide the fact that for the holiday you allowed yourself a cake or ice cream in the afternoon. In the first session after the weekend, the instructor will place a special emphasis on exercises that burn excess calories, for example, increase the time or intensity of classes on the elliptical or treadmill. Thus, it will help extra calories not to turn into fats, and you will stop suffering from remorse.

How are the workouts in the gym?

The training program will depend on the purpose for which you came to the gym. However, any workout includes:

• warm-up;
• cardio (on a treadmill, elliptical trainer, stepper, etc.);
• performing basic exercises (squats, press, etc.);
• work on strength training equipment.

Depending on the goal, the coach will set the intensity, duration and order of the exercises. Moreover, the main thing is how and how much you do the exercise, and not the exercise itself, because the same task can be solved in several ways.

The ideal female trainer

Due to the individual characteristics of each person, it is impossible to give universal advice on compiling IPT, but still I would like to pay special attention to women in the direction of such simulators as an ellipsoid, a stepper and a treadmill.

Treadmill. Treadmills are the easiest, in terms of mastering, simulator. In modern models, you can change not only the speed of movement, but also the angle of inclination of the canvas, thereby regulating the level of load on the body. Therefore, classes on the treadmill accelerate the metabolic processes in the body and contribute to the burning of a large number of excess calories.

However, compared to the elliptical and stepper, the treadmill puts more stress on the joints and the cardiovascular system. For this reason, people over 40 years old, as well as those who are overweight, need to walk quickly on the treadmill, but it is better to pay attention to the ellipsoid and stepper.

Ellipsoid and stepper. These simulators appeared in our fitness centers relatively recently, but in a short time they managed to win the respect of professional athletes. The fact is that, compared to other simulators, the elliptical and stepper allow you to burn calories safely for the joints and with maximum comfort for the cardiovascular and respiratory systems. At the same time, they use the maximum number of muscles and give the right load at the same time on the legs, buttocks, abs and even arms.

On the stepper and ellipsoid, it can be recommended to engage in both people with high physical fitness and beginners. At the same time, completely different goals can be pursued: to lose weight or strengthen muscles - the stepper and the ellipsoid will be equally useful to all visitors to the fitness room without exception.

The difference between these two simulators is that the stepper simulates climbing stairs, and the ellipsoid simulates skiing.

Basic safety rules

The first thing you should take care of before going to the gym is sports shoes and comfortable clothes that fit your figure. If you are going with a friend, then your paths should go as soon as classes begin. Talking during a workout is strictly prohibited, because it knocks your breath and does not allow you to concentrate on the exercise.

Also, do not hide past injuries, the presence of chronic diseases and other health problems from the coach. In any case, you will not be kicked out of the gym, but the training program will be drawn up taking into account the characteristics of the body. And this does not mean that it will be less effective than that of a like-minded girlfriend.

You should also not go to the other extreme - feel sorry for yourself. A person who comes to the gym must understand that he works exclusively for the desired result. And great respect is caused by purposefulness, endurance and strong willpower ... How do you not have these qualities? Then you have a direct road to the gym. In this place, you will strengthen not only your muscles, but also temper your character, which will have the best effect on your figure and quality of life - a new life in a beautiful body.

Morning jogging, according to experts, is one of the most effective ways to lose weight. 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 a 100% correct result, it “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 (both when running on a treadmill and in everyday life), you will start having problems with your 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 applied 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.

Walking at a fast pace is great for burning 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.

After you pass the beginner level, you move on to the intermediate level, where the running methods 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 of 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.

Don't base your choice of running shoes on looks alone. When training, style should be the last thing to think about. And first - about depreciation, ventilation and the correct position of the foot. On the first two points, an employee of a sports store will be able to advise you. But on the latter, it is better to visit an orthopedist first. He will determine the characteristics of your foot and give recommendations on the choice of shoes and / or orthopedic insoles that will help to avoid injuries to the knees and ankles.

2. You can not neglect the warm-up

In no case should you run without warming up your muscles! Warming up ensures the flow of blood - and therefore oxygen - to the muscles and ligaments. Therefore, you should start jogging with 5-10 minutes of walking, gradually increasing the speed. Ideally, after that, get off the treadmill and do a few more exercises: swings, tilts, squats, calf raises.

If you run in the morning, then the warm-up should be longer. At a minimum, you should start with 5-10 minutes of walking, followed by a few minutes of preliminary jog at low speed, during which you will be able to adjust the correct breathing. Only then gradually increase the speed to maximum.

3. Don't slouch

Correct posture must be remembered in any life situation. And on the treadmill, when the load on the spine is increased, you need to pay special attention to posture.

Many beginner runners complain of back pain. But this is not always a contraindication for running. More often, this is a signal that it is worth reducing the speed of the tape and working out the correct position of the body while running. This goal may not seem as attractive as increasing speed or distance. However, only its achievement guarantees that you will be able to break records for many years to come.

4. Don't hold on to the railings

It would seem that this gives a lot of support. But in fact, if you hold on to the handrails, your body's center of gravity shifts, resulting in an incorrect body position. Plus, if you're running to lose weight while holding onto handrails, you're fooling yourself. The work of the hands while moving burns a lot of calories.

If you need to hold onto the handrails, then you have chosen too much load (tempo, incline). Reduce it and build it up gradually, and let your arms, bent at an angle of 90 degrees, move naturally along the torso.

5. Don't Land Wrong

The position of the foot on landing affects how the load from the impact is distributed throughout the body. Incorrect landing can cause pain in the ankle, knee, back, or even injury. There are different opinions about how to properly place the foot while running. It depends on the speed of the run, the hardness of the surface, and the goals of the runner (speed or endurance, winning the next race or running as a hobby for years to come).

On a treadmill, at speeds above 7–8 km/h, landing on your toes is the safest. At the same time, the leg should be moderately tense - so that it can freely redistribute the load on the foot and not turn up.

6. Don't look down at your feet.

When you bend over to look at your legs, you can lose your balance and strain your neck or back, or hurt your knees. In addition, even the occasional glance down at your feet results in a change in your speed while the treadmill continues to move the same way. This leads to stress.

In order to control your feet, you should not look down, but feel. And you should look all the time straight ahead - at a fictional finish line.

7. Don't take too big steps.

You should not try to repeat the movements of sprinters on the treadmill on the treadmill and try to stretch your legs to the maximum. The stride length should be optimal. This way you won't overexert yourself and will be able to run longer. In addition, those who take too large steps usually cling to the beginning of the tape. So you can unsuccessfully hook the engine compartment cover and stumble.

Try to take about three steps per second. If you feel like your stride length is too short for you, it's time to pick up the pace.

8. You can not jump off the track at full speed

Some runners have a habit of jumping off the treadmill at full speed to get a drink of water or use a towel. Do not follow their example. Even if you have perfect coordination, why take the risk? You may twist your ankle or fall. After a long recovery break, you will have to start moving towards your goals from the very beginning. So it's better to sacrifice a few seconds to safely slow down than weeks of hard training.

9. Don't overstress or relax too much.

Often in pursuit of the result, we forget about the process. On a treadmill, this can be fatal: if you get injured, you can forever deprive yourself of the pleasure of running. If muscle fatigue, increased heart rate, and even more pain get worse with each workout, then you are overexerting yourself. Take a break! After a couple of days, you will be pleasantly surprised: running will become easier, and, most likely, you will be able to make a new breakthrough.

If, on the contrary, it has become too easy for you to run, this is also fraught with danger. While running, you must be focused to maintain proper body position and breathing. If you notice that you have begun to have your head in the clouds, such as staring at TV, it's time to increase the load. You should also not run the entire workout at the same pace. Run intervals - with a variable pace and/or incline. This will allow you to stay focused, burn more calories and achieve your goals faster.

10. Don't run when you're not feeling well.

With a hangover or in snot - are you in any state on the track? Cool! Your willpower is to be envied! And often after a run you really get better. But if you start running and feel that the malaise does not allow you to pay enough attention to training, stop. Remember that willpower is not a goal, but a means to improve your running technique. You can be proud of yourself anyway. So this time, allow yourself to rest or walk at a comfortable pace “up the hills”.

The treadmill is one of the most popular types of sports equipment. This is not sophisticated equipment, but many people use it incorrectly. Proper use of the treadmill will help you perform a safe and effective workout.

In this article, you will learn how to properly use the treadmill at the gym and at home, as well as get training tips for beginners and advanced athletes.

Preparing for training

If you have joint or back problems, talk to your doctor before you start exercising. It can determine if you should stick to low-intensity training (walking) or if you can do high-intensity training (running).

Buy comfortable running shoes. Try on as many pairs of shoes as you like before making a purchase. The right pair of running shoes should be soft, support your feet, and have room in your toes. The right sneakers do not need to be broken in - they should be comfortable immediately during the fitting.

It is also important to choose comfortable clothes for training. Opt for lightweight, breathable fabrics that will keep your body cool and absorb sweat.

Drink about half a liter of water 90 minutes before your workout. Since most treadmill workouts are over 20 minutes, you will end up sweating quite a lot and suffering from dehydration later on. Also be sure to take a bottle of water with you, at least 0.5 liters.

Now let's move on to the question of how to use the treadmill.

Get to know the control panel

Check with your gym instructor or, if you purchased a machine for home use, read the instructions on the panel before turning on the treadmill. Most treadmills have identical buttons:

• start button;
• stop buttons;
• training mode selection buttons;
• speed and incline adjustment buttons.

Having mastered one exercise machine, you will be able to use the treadmill of both "Torneo" and any other company. Also on some tracks you can set your height and weight - depending on these parameters, the calories burned will be calculated.

Check out the security feature

It is very important to know how to turn off the treadmill:

• Any aerobic exercise machine can be turned off using the off button.
• A kill switch is also common. Find out where it is on your track and check its performance. Typically, this is the big red button in the middle of the panel.
• You can also stop the treadmill with an emergency release clip that can be attached to your clothing. If you lose your balance, this will prevent you from falling or being seriously injured.

Try adjusting the speed

Before you start exercising on the treadmill for the first time, stand on the side rails. Select a program manually and increase the speed to 2-3 km/h.

Be sure to warm up and cool down. Devote about 5 minutes of walking at a pace of 3 to 4 km / h before and after the main workout. If you go to the gym on foot, this can also be considered your warm-up.

Use of handrails

It is often easier for a beginner to hold on to the handrails on the front of the treadmill during their first workouts. In addition, the handrails allow you to track the rhythm of heart contractions. When you feel comfortable, let go of the handrails and walk at your own pace.

After you have fully mastered the treadmill, try not to hold on to the handrails. You may be tempted to hold on to them for better balance. However, this will create a number of problems, including:

• reducing exercise intensity (burning fewer calories);
• incorrect posture and body mechanics;
• increased risk of muscle tension;
• decreased coordination and balance;
• decrease in proprioception (the ability to naturally determine and correct the position of the body in space).

Beginner treadmill workout

For starters, give preference to 20-30-minute workouts. During the first 15 minutes of your workout, you will be burning off the carbs you recently ate. In the remaining time, you will burn fat and develop endurance.

Warm up for 5 minutes. This warm-up can help you balance and avoid injury. Attach the safety clip to your body before starting.

• Walk at 2 km/h for the first minute.
• Increase speed to 3 km/h in the second minute. Walk on your toes for 30 seconds and then on your heels for the remaining 30 seconds.
• At the third minute, increase the incline of the treadmill to 6. Stay at 3 km/h.
• At the fourth minute, continue to walk at the same speed, if you find it difficult, then reduce the incline of the treadmill.
• Increase the speed to 4 in the last minute.

Then try to walk at a pace between 5 and 6 km/h for 20 minutes. During the first week of using the treadmill, you can stay at the same incline and speed.

After the main workout, cool down for 5 minutes, slowly reducing the speed every minute.

For the first 1-2 weeks, try experimenting with the incline and speed of the treadmill. Interval training is one of the best ways to increase endurance, speed, and reduce body fat. After intervals of 1 to 2 minutes, which will increase the heart rate, you can return to the average pace (you are breathing heavily, but you can continue the interrupted conversation).

Interval training on a treadmill

Try interval training with running or brisk walking. The goal of high-intensity intervals is to substantially increase your heart rate.

• Warm up for 5 minutes as described in the beginner workout.
• Then run or walk fast for 1 minute at high speed - more than 6 km/h.
• Return to a speed of 5 to 6 km/h within 4 minutes.
• Do 4 more intervals, with 1 minute of intense running or walking and 4 minutes of moderate intensity.
• Cool down for 5 minutes at the end of your workout.

For progress, increase the high-intensity interval by 15-30 seconds each week.

Modern treadmills have programmed interval workouts that you can try as soon as you can confidently do 1-minute intervals. You can also use the built-in hill workouts to increase your intensity by changing incline rather than speed.

Now consider the basic tricks that will not let you get bored on the treadmill.

Music for training

Using headphones while running outdoors is not safe, but listening to music on the treadmill can be a great way to combat boredom and get motivated to keep going. Choose your favorite songs and create an invigorating playlist for your workout.

Route visualization

Another trick for not getting bored on the treadmill is to visualize the street route that you often ride or walk. Imagine the buildings and landmarks you will pass along the way. Change the incline as you head up the hill.

It's hard not to constantly look at the panel to see how much time or distance you have left. However, if you look down, your body position will suffer. You will most likely hunch over, which can lead to back and neck pain. Looking straight ahead is the safest way to run or walk, whether on the treadmill or outside. Plus, treadmills are often located in front of windows so you can relax your eyes and watch what's going on outside.

So, in this article, we looked at how to use the treadmill in the gym and at home, some training tips and examples for beginners and advanced. Now you can conduct effective cardio workouts to reduce weight and improve endurance.

Instruction

Before turning on track Please read the enclosed instructions carefully. It should clearly describe the entire process, including possible load options.

If the track is electric, then first turn it on. In models where connection is provided using an additional toggle switch, turn it too. The indicator that the track is connected to the network is the illuminated display.

To begin your workout, place your feet on the fixed side bands of the treadmill. It is forbidden to be on a moving canvas during switching on to avoid injury.

Insert the security key into a special hole on the keyboard, then attach the second part of the key to your clothes in the area of ​​​​the belt. This allows you to instantly disable track when the contact of the key with the keyboard is broken in the event that a person has lost contact with the control keys.

Press the start button and follow the instructions on the display. In most models, it is proposed to set the weight parameters, which is done using the number keys or the keys with the plus and minus values. When the desired values ​​are displayed on the screen, press the select button.

The movement speed is selected using the increase button, it may have a plus sign designation or look like a triangle with the base at the top. A decrease is indicated by a button with a minus sign or a triangle with an inverted base.

Once the belt is in motion, stand on it and start exercising, adjusting the intensity of the movement depending on the level. In addition to increasing speed, the treadmill can be equipped with a tilt control function that simulates a descent or ascent.

Useful advice

The treadmill stops abruptly or smoothly by gradually reducing the speed of movement.

The treadmill is an exercise machine that allows you to improve your health and fitness. It allows you to walk or run in place. With the help of the simulator, you can adjust the speed of movement. It is convenient in that training can be carried out at home or in an apartment.

You will need

• - room;
• - Treadmill;
• - instructions for using the track;
• - convenient form;
• - run.

Instruction

The best start to a workout is a warm-up, i.e. warming up the muscles. The biggest mistake is not warming up the muscles. A good warm-up before exercise reduces the risk of injury and muscle pain. Without it, you won't be able to make the most of your lower body muscles. And you will not achieve the desired result. The best way to warm up is walking at a speed of 5 km / h for several minutes. It will prepare you for a stronger load. With more physical preparation, you can increase the speed to 8 km / h. It is important to work with both feet and hands. Steps can be fast, but not long. The most important thing is not to overdo it.

You need to start with minimal loads, gradually increasing the speed. Be sure to monitor your pulse. The pulse should not exceed 65-75% of the maximum. Try to control your speed. If you set the pace of movement at the same speed, you will quickly get tired, which will make the workout boring. Therefore, it is significant to change the speed every 11-13 minutes. You can change the angle of the track. First, light running on a flat surface, then increase the angle of inclination. This will speed up the metabolism and burn fat. Do not forget about the pulse, as soon as you see that it begins to decrease under load, immediately increase the speed of running or the angle of inclination.

Start to pick up speed and increase the load of running for a few minutes. Alternate rest and acceleration, without changing the angle of the track, work out, 2 minutes in an enhanced mode (rapid running), then 2 minutes in a slow one (jogging). Do 5 such approaches. Often training on the track using the help of handrails for the purpose of safety and convenience, people are mistaken. Holding on to the handrails, the body bends forward and assumes a stooped position. As a result of jogging, performance disappears and the load on the legs decreases and increases on the spine.