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

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

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

Having mastered one simulator, 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 stop 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 muscle tension;
• decreased coordination and balance;
• decreased proprioception (the ability 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 better ways 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 have considered the question of how to use the treadmill in 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.

Treadmills are a universal way to maintain or develop physical form, adjust weight, deal with problems of cardio-vascular system and musculoskeletal system. Even professional athletes use running machines in the gym, as an alternative to real running and not only in bad weather. But it is not always possible and meaningful to purchase it for personal use, especially since today there are enough fitness centers where it is sure to be, the main thing is to know how it turns on.

Why learn to use a treadmill at the gym

Among the advantages of jogging in the gym is the presence of an instructor nearby. He will turn everything on, help with setting up equipment and choosing programs. It will also warn you of all possible excesses, for example, remind you that you can only practice with a security key securely attached to your clothes, belt or body!

IMPORTANT! All modern models treadmills are completed with protective keys. They are electronic, magnetic or mechanical, but they always work the same way. Firstly, the simulator will not turn on without it - it's like in transport, where the ignition key and (or) the mass button closes the electrical circuit, allowing the system to work. Secondly, if the athlete stumbles or becomes ill, the key is pulled out and the belt automatically stops, preventing the possibility of additional injuries and pinching.

But the coach is also a person. He may go out on personal business, be late, or study with another visitor. Meanwhile, classes are usually part of a personal schedule, and you don’t want to waste time waiting. Therefore, the ability to independently turn on the treadmill at least once for all visits to the gym, but it will come in handy. In addition, if it is nevertheless purchased this simulator for personal use, you will not need to understand the seller's vague explanations or ornate turns of instructions.

How to turn on the treadmill at the gym

City (public) fitness centers usually offer electric exercise equipment to amateurs because of the simplicity and ease of use and maintenance. At first glance, it may seem that different manufacturers of control consoles are very different, but this is only a visual impression. The provided functionality is the same everywhere, so this instruction on how to turn on the treadmill will be universal for all serial models:

• We turn on the simulator in the network, if there is an additional power switch on the console, switch it to the “on” position. The fact that everything is done correctly will be notified by the illuminated display.
• We rise to the path. But not on the canvas, but on the side panels (support "skis")! If you stand on the canvas before switching on, then when the rollers start to move, the motor will receive an excessive load, and an unexpected jerk can lead to a fall and injury.
• We insert the security key into the socket intended for it, and attach the end to ourselves so that the cord does not interfere with movement and rest, but without sagging - for timely pulling out in an unforeseen situation.

Doing without a key, leaving the contact cord on the console, is strictly prohibited!

• We click on “start”, if the model is equipped with the functionality of adjusting the load by weight-height-age, enter the necessary parameters and activate the selection (“select” button).
• We select an acceptable speed using the keys intended for this (most often the triangular buttons "+" and "-" on the sides of the inscription "speed"). If a running training already have and want more load, they use the “incline” function for running uphill or downhill.
• After the canvas starts moving, you can carefully enter (run) onto the track and practice.

Not everything that is turned off needs to be turned on.

Public treadmills break more often than home ones, so before you turn on the treadmill in the fitness center, you need to make sure that there is no warning anywhere that it is forbidden to use it.

If, when adjusting the parameters (while running), the belt starts to move to the sides, moves in jerks, or extraneous sounds appear, you should immediately turn off the simulator and report the problem to the instructor or administrator!

The treadmill is a popular piece of equipment found in almost all fitness clubs. Many people buy it for home use. Before training, you need to familiarize yourself with the nuances of using the equipment, as well as learn how to turn on the treadmill. This is discussed in the article.

Turning on and off

mechanical type? In this case, you do not need to know any rules, you just need to start walking. The use of sensors and devices on such devices is similar to electrical ones. How to turn on the electric type treadmill? The procedure is carried out as follows:

1. It is necessary to stand on the side skids and grab the handles.
2. You should press Quick Start (usually a large colored button).
3. After that, start running.
4. The speed is controlled by two large switches.
5. The movement is stopped using the Quick Start button.

This is the entire instruction on how to turn on the treadmill as well as how to turn it off. If you want to use the device to a minimum, no additional knowledge other than those indicated is needed. And if you need regular training, you should familiarize yourself with the information presented below.

On many tracks, you need to use the start button 2 times. Then, after 2-3 seconds, movement begins at a minimum speed. Do not try to get on a track that is moving fast. First you need to stand on the side skids, and go to the track, only reducing the speed in advance. For competent training, you need to familiarize yourself with how to create programs, set the incline and use other functions.

Main buttons

How to turn on the treadmill in the gym, the instructor will tell you. And if classes take place at home, then you need to read the instructions. It is more convenient to use the Russian-language track. It makes it easier to understand how to set up all the functions, since messages appear on the screen and the buttons are labeled.

If the device has all the inscriptions on English language, the process of using becomes more complicated for many people. Therefore, it will be discussed in more detail about this option. Usually on the panel there are buttons Start - the beginning, and Stop - the end. There are others:

1. Workout Profiles, Mode, Program - it is supposed to select and configure lesson programs.
2. Speed ​​- speed: buttons with up/down arrows are located nearby.
3. Incline - this function allows you to tilt the canvas up or down - the measurement is in degrees.
4. Select - program installation button.
5. +/- are switches.
6. Enter is a function to confirm the specified program or option.
7. Pause - stop or pause.

The Stop button completely resets all programs and options. These instructions will help you understand how to properly turn on the treadmill. Typically, these buttons are on all English-speaking devices.

Display

Manufacturers are trying to protect users as much as possible, so they equip the track with a special key. In the event of a fall of an athlete, it blocks the mechanism and stops the tape. Many do not use this function, sometimes they even lose the key. In this case, the mechanism will not start. And then the athletes are concerned about the question: "What to do if you turn on keyless treadmill?" Actually, you just need to contact the manufacturer. Basically, they provide a new copy for a fee.

You should also familiarize yourself with the data that are indicated on the display:

1. The current speed is Speed.
2. Distance traveled - DIST.
3. Calories burned - CAL.
4. Goals - distance, calories - Target Total.
5. Current heart rate - usually indicated by a heart icon.
6. Minutes and seconds before the start of the lesson - the total time.
7. PROG - type or program number.
8. The current stage of the program - is indicated in the form of successive columns of different heights.

Choice of an individual program

When considering how to turn on a treadmill in the gym, you should familiarize yourself with the choice individual program. Often this requires the entry of personal data:

1. Sex - gender, M (male), F (female).
2. Age - age.
3. Weight - weight.
4. Jog speed - running speed during dynamic rest.
5. Sprint Intervals - running speed during a sprint, if an interval training program is being compiled.

The specified data will be enough for orientation in the interface. How to turn on the Torneo treadmill? The instructions in the article will allow you to do this correctly.

Customization for yourself

First you need to learn how to turn on / off and switch speed and incline. This requires 1 session. On the next workouts you should learn how to use the functions and create your own programs.

Some treadmills have visual usage information on the panel. The instruction should include the need and rules for maintaining the simulator.

Functions and elements

Some treadmill panels include quick access buttons to the desired incline and speed.

Do not change parameters in increments greater than 4; it is desirable to increase and decrease the speed / incline not instantly, but over time. Often, separate buttons fix the main programs, and a description is presented on them or above them with a diagram. Some tracks have functions to adjust the program based on personal settings. To do this, there is a separate option where you can enter personal data and receive a program suitable workout. Functions and items may differ depending on the type of instrument.

Programs and modes

What programs can be used and created independently? It is necessary to find out if the device has a program saving function. Often, these functions are connected via USB connectors and are able to be written to media. The save function helps to immediately set up the necessary training programs and not set their basis.

If you learn how to create your own training program, you will save a lot of time in the future and enjoy your workouts. The main programs include:

1. Running in the hills. This is the main program. In the diagram, it is represented as a mountain with a peak in the center. This function assumes a gradual increase in load and inclination by the middle of the session and a decrease to the minimum parameters by the end of the workout.
2. Pulse zone. For this program, its own maximum heart rate is determined, from which percentages are calculated. For example, exercising at 60-70% of the maximum heart rate allows you to effectively burn fat. In this program, the heart rate range is set, and when this range is reached, the device regulates the load. Such a program is suitable for various purposes: developing endurance and burning fat. Each target heart rate zone provides different results.
3. Development of endurance. The program increases the speed, and about a quarter of the time it works at maximum. The function is suitable for trained people.
4. interval program. There are varieties, but the essence is the alternation of intervals, of which there are two: calm and intense. On the second, high speed and slope are provided, on a calm one, the load decreases. A great option for weight loss, fat burning and endurance training. The chart shows high and low bars.
5. Fitness test. Many treadmills have a program that measures current parameters. You need to run a distance with a heart rate sensor. According to the results, the device calculates the results based on algorithms and draws a conclusion about the current form.

These are just the main programs. They may differ depending on the equipment model. A variety of programs allows you to choose the best training option for yourself.

Conclusion

Thus, turning on the treadmill is easy. If you want to work with this simulator, it is important to know the rules. And be sure to follow them.

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.

The English language tracks make it a bit difficult to use for people who don't particularly know 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, in the process of choosing an individual program, 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. Since the maximum speed and inclination on different models reach a maximum of 14-20, 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 entry level preparation 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.

People who regularly visit gyms and fitness centers have long been accustomed to the treadmill. But if a person buys this simulator at home, then turning on and controlling the track can cause difficulties. In this article, we will talk about how to manage the simulator and use it as efficiently as possible.

How good is a treadmill?

- This is one of the key simulators in any gym. Its indisputable advantages include the ability to successfully imitate real running, while even surpassing it in efficiency. After all, during a normal run, a person does not have the opportunity to choose the level of inclination or turn on the fan, but when exercising on a treadmill, such an opportunity is present.

In addition, the track makes classes more versatile. In winter, when it is impossible to go outside without a few layers warm clothes, running exercises practically impossible. With the help of the simulator, you can run at home, doing it at any time of the year and day. You just need to know how to turn on the treadmill and how to use it.

How to use the treadmill?

Different types of tracks can turn on in different ways, although in concept they all look similar. If you do not know how to turn on the treadmill in the gym, then it is better to ask the gym staff or other visitors.

Note that tracks from different manufacturers may slightly differ in the set of functions and the way they are enabled. But the general algorithm of work is always approximately the same. The difference most often lies in the shape and location of the buttons, the overall design of the information screen, but nothing more. We will look at the intricacies of using the track on the example of the JKexer Fitlux 365 simulator, as it looks universal and is very popular.

Switching on and main functions

Turning on the track is quite easy. Most models have a "Start" or "Start" button. It is also accompanied by a well-known icon - it is both on the TV remote control and on the computer system unit. Most often, before pressing this button, you need to set the angle of inclination and the speed of movement. In this case, the security key must be fixed with one end on the belt or clothes of a person, and with the other - on the console of the simulator. This element helps to avoid injuries, as it immediately turns off the track when a person falls.

When it becomes necessary to change the settings during a workout, you should first press the "Stop" button (sometimes there are separate "Stop" and "Pause" buttons), and only after that enter the data and press "Start" again. When it comes to how to properly run on a treadmill, safety is paramount. It is highly undesirable to change parameters on the go.

The JKexer Fitlux 365 simulator, which we took as a basis, has a brief instruction in English. It is located right on the information screen. If your track model is also equipped with such instructions, do not ignore it.

Change the speed and incline of the track

As already mentioned, you need to change the slope and speed after the track has completely stopped. Some devices allow you to enter specific numeric values, while others have + and - buttons for incremental changes. The interface of different tracks may differ, but the general concept remains the same. Modes change by changing incline and speed. Everything else is additional and optional features.

It is worth remembering that you need to switch speed and change the angle of inclination gradually. Even if the track allows you to dramatically change one or another indicator, you should take small steps. So, the optimal change in the angle of inclination is 2-3 degrees. There are no specific values ​​​​for running, but switch immediately from walking to top speed not desirable. This makes workouts less effective and tires you out quickly.

Switching modes, program selection

Most modern treadmills are equipped with several preset modes and training programs. They switch, as a rule, in different ways. So, on the JKexer Fitlux 365, these are programs indicated on the panel with gray fields, to select the one you need, after clicking on the Profile button, click on the desired program. For the selected program, you can set the level and initial speed.

If you are going to practice on the track at home, then the best option would be to buy a device with some kind of internal memory. This can be a regular menu, a connection to a computer or a USB drive. The bottom line is not to set training programs every time, but simply to enter them into the memory of the simulator. These functions are implemented differently on different tracks, but, as a rule, the interface remains intuitive. You can find out exactly how the program selection works on a particular model in the instructions for it.

Additional functions of the simulator

Various additional features that a track can have:

• entering a person's weight to adjust the training program;
• a fan that can be turned on at the time of exercising on the track;
• water bottle holder;
• vibration massager;
• rollers for transporting the simulator;
• compensator for uneven floors, necessary for outdoor activities;
• multimedia functions - Wi-Fi, TV tuner, speakers for playing voice messages, color or touch display.

It is also worth listing the technical features that can make life easier for the owner of the simulator:

• safety key (if you fall, this device will instantly stop the track);
• the possibility of folding or assembling the track.

To understand how to walk on a treadmill, no additional features are needed. Beginners should not pay attention to them at all. But if your track is equipped with them, then later you can study them. Surely all of them are described in the instructions attached by the manufacturer to the simulator.

If you do not know how to use the treadmill in the gym, then the necessary information can be obtained from the employees of the institution. The general algorithm described above will definitely help. But if there are doubts, it is better to clarify all the same.

How to exercise on a treadmill? General rules

There are a number of rules that must be observed while exercising on the treadmill:

1. Always choose comfortable shoes that are neither too tight nor too roomy. If you work out at home, this is not a reason to put on slippers or even go barefoot. Uncomfortable shoes can hurt your feet and just make your workout less effective.
2. Don't forget how the treadmill works. It starts moving immediately after you press the "Start" button. Therefore, at the time of switching on, you need to stand on the floor next to the track, but not on it! There is a risk of falling.
3. Do not hold on to the handrails while walking or running! It defeats the whole purpose of training. Leaning on the handrails, you increase the load on the musculoskeletal system, shift the center of gravity and thereby quickly get tired, losing the effectiveness of classes.
4. Avoid daily workouts. Unless you urgently need to get in shape - train no more than 4 times a week. Daily running will quickly bore you, and it will become more difficult to force yourself.

Why do you need handrails if you can't hold on to them? The answer is simple: for insurance. By changing the speed or angle of inclination, you can grab the handrail so as not to fall. In addition, on many tracks, the handrails are equipped with controls and heart rate sensors.

Beginner treadmill training is often challenging and seemingly unnecessarily boring. To avoid quick “baking” and continue to train effectively on the track, heed the following tips:

1. Train to music or a series. This will allow you to take your mind off the process of walking or running and perform important movements automatically, “on autopilot”.
2. Change the angle of inclination while walking, best of all - gradually. This will help burn calories efficiently and at the same time make the training process less monotonous. Often walking uphill on a treadmill is even more effective than running on a flat surface. But if you gradually increase the angle, then you do not need to lower it immediately either.
3. The track should be placed in the room you love. Dark bedroom or gloomy corner - not the best place for classes. The more pleasant you are in the room, the more effective your workouts will be.
4. Decide for yourself how much you need to run on the treadmill. The main thing is not to overwork. The pre-set programs are good for weight loss and for the heart, but if you just want to keep fit, then making your own decisions will be the best choice.

Beginner Treadmill Program

There is far from the only training program on the treadmill. But the vast majority of these programs are designed for people who already have some experience of "communication" with simulators of this type. Beginners should limit themselves to the choice of load and its gradual increase. At first, 20-30 minutes of classes are enough, but after a few weeks the load needs to be increased. The fact that the time has come to increase the load will be indicated by excessive ease when performing exercises that previously seemed quite difficult.

It is necessary to increase the load. If you practice almost every day, then after a week you need to increase the duration of classes by 10-15 minutes (for example, repeat the selected program again). After a month of training, you need to double the initial duration of training. So, if the first lesson lasted 25 minutes, then in a month you need to spend at least 50.

The optimal treadmill workout for beginners looks something like this:

1. Start with 10 minutes of normal walking at a speed of 4-6 km/h.
2. Then start running at a speed of 7-9 km / h. You should run for 7 minutes, the slope is not needed.
3. After that, set the slope to 2 degrees and walk for 2 minutes at a speed of 4-6 km/h. Increase the incline by another 2 degrees every 2 minutes and end the workout after 10 minutes when the incline reaches 10 degrees.
4. Repeat steps 1-3 at least 3 times.

If your heart rate while walking uphill is higher than while running, then another training scheme will do:

1. Walk for 10 minutes at a speed of 4-6 km/h.
2. Set the incline to 3 to 6 degrees and walk for another 5 minutes at the same speed.
3. Remove the slope and start running for 2 minutes at a speed of 7-9 km/h.
4. Run for 1 minute at the fastest possible speed (also without incline).
5. Repeat steps 2-4 at least 3 times.

These programs are designed primarily for weight loss and keeping fit. For example, for cardio training on a treadmill, the program will be completely different. It is better to discuss it with your doctor first.

Conclusion

The treadmill is great way lose weight, put your body in order, defeat heart problems. The simulator is really very effective, and you can use it both in the gym or fitness center, and at home. There are no difficulties during the lessons. The main thing to do is to learn the basic functions of the treadmill before you turn it on for the first time and start training.