How to run on a treadmill to. How to exercise on a treadmill to lose weight? The benefits and harms of running

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, it 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.

What is the difference between running on the street and running on a treadmill, professional trainers answer.

Most enthusiastic runners live in metropolitan areas. It would be great if in all major cities of Russia the weather was like in Miami, but this is not so. Often the weather conditions are set against the training plan. And then closed gyms with their stable internal ecosystem come to the rescue, and a treadmill replaces park paths. Where is the best place to run?

Depends on conditions and tasks

Sergey Sorokin, co-founder and head coach of the marathon club Jaxtor:

It is better to run on the street and psychologically, and for hardening the body, and for a sense of movement, speed. It all depends on the conditions and tasks. If you live in an environmentally polluted place with air pollution from the exhaust of cars and factories, then when you run on the street, harmful metals will accumulate in your body, which will negatively affect your health. In this case, it is better to run on a treadmill in a room with filtered air. If you live near the park, then it is better to run outside to saturate the body with oxygen and useful phytoncides.

There are cool treadmills that are driven by the user - EcoMill. They are suitable for training running technique. There are tracks that allow you to train running in steep hills, to prepare for trail races and the “vertical kilometer” - NordicTrack.

We at the Jaxtor Club are not anti-treadmills. For us, the main thing is the continuity and efficiency of the training process. If you have a business trip in Hong Kong, and it's +40 outside, why not use the track? Or you need a 10 km training session with a constant run up, and there are no such mountains in Moscow, and there is no way to go to the training camp, then why not use the track? Of course, it all depends on the treadmill: there are good ones, there are not very good ones.

Run more on the treadmill

Alena Dyatlova, leader and coach of the running club Time4run:

I can’t say that I am a staunch supporter of the treadmill, but I am definitely not against it! I use it in my running practice. In the autumn-winter season, treadmill workouts reach 20-30% of my total. This has a number of its advantages and disadvantages, I'll start with the minuses, there are few of them, but they are there.

Minuses

– The treadmill can noticeably shorten your stride.

- As long as running on a treadmill becomes a habit, you can feel quite stiff and enslaved on it compared to easy running in the park.

- If you do not specifically focus on the work of the foot and hips, perhaps some of your running muscles will be lazy and not so actively involved in the work, because the track itself goes under your feet, and on the street, in order to move forward, you need to push, and take out the hip, and not just rearrange the legs.

- A long run on the track is a very tiring and monotonous task, not everyone will like it, not every nervous system is ready for such a daily routine.

- Treadmills are often located in warm, poorly ventilated areas, which means it can be harder to breathe while running and your average heart rate will be higher.

- With incorrect running technique, especially if the training on the track is long, weak points and old injuries can make themselves felt: knees, ankles, ligaments, tendons.

pros

- The treadmill is ideal for honing the elements of running technique: whether it's the setting of the foot or the work of the hands. It's great if there is a mirror nearby, or there is an opportunity to put a camera and shoot your run on the track. It is very useful.

“The treadmill is a ruthless trainer, and if you need to complete intervals at a given pace, it comes in handy. You enter the desired speed on the scoreboard and whether you want it or not, run!

- The treadmill may be the only way to run in the event of bad weather, icy conditions, extreme cold weather, prolonged periods of rain or a storm warning.

- If you live on a flat area, and you do not have the opportunity to train on hills, run up hills, a treadmill will come to the rescue. The angle of inclination can be changed in accordance with the objectives of the training.

– In case of injuries and off-season, when you need to reduce the shock load, the treadmill is also to help. You can combine workouts in the format of running plus walking, or you can just quickly step into the slope. By the way, walking uphill among all varieties of cross-training for runners ranks first.

- Training on a treadmill, if it is located in a fitness center, is convenient to combine with a swimming pool and sauna. And this advantage does not require comment.

Differences in running mechanics

Oleg Babchin, founder and senior coach of the Second Wind school:

In terms of functional load, there is not much difference. However, there are some differences in the mechanical side of the issue. In "real" running, we need to push well in order to move forward. On the track, for this it is enough to stay on the canvas, it partially drags your leg, less effort is spent, the biomechanics changes somewhat. If the canvas were 5 meters long, then full pushing could be realized without problems. But we are forced to adapt to most simulators, where the length of the canvas is limited to 2 meters - you can’t swing too much.

A good option is to set a small angle on the track. The larger the angle, the closer the running on the track is to real running. But do not forget that this is mountain training. Such a load should be dosed for a flat runner.

The remaining differences relate only to psychological predisposition and stability. I didn't run on the track for more than 1 hour. It was not easy, very boring, after that I felt dizzy, and there were strange sensations in my legs: otherwise I load, I jump more. At the same time, my ward, whom I train, uses the treadmill regularly, all year round, running up to 25 km. His result for 10 km is 33:30. He does not experience any discomfort. Runs without problems on the track, stadium, on asphalt. I can’t complain about his technique either: it is very economical and rational. In general, the choice is yours.

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.

Self-cooling is necessary, as well as warming up. With a sharp end to a workout, there is a possibility of injury and muscle spasm. Slow down the speed of movement and allow the muscles and heart rate to return to normal. Alternate walking with slow running for 3-5 minutes. Then get off the track and do a few minutes of warm-up in free space or on the floor. In order to improve the state of health, it is necessary to systematically engage in more than 4 times a week. Regularly exercising at the same hours, you will come to the desired results.

Running on a treadmill completely replaces outdoor training. 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. The purchase of 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 and weight loss, and the cardiovascular system.

The effectiveness of the treadmill in the fight against excess weight 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 gives a combination of different methods. 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 workouts break down body fat and slow down the 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 treadmill in the fight against excess weight is made by properly selected exercises that fully open up the possibilities and potential of this simulator.

Interval training

They showed consistently high results in the fight against extra pounds and mean combining periods of performing various exercises with breaks. The most effective are workouts with alternating exercises.

Workout plan

All intervals are divided into separate segments. They involve first performing simpler, 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. No need to immediately take on 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, repeat the same action to the right. 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 to success lies in doing an intense interval workout, which should be done 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 you to give your silhouette the desired harmony in a short time.

Workout for all muscle groups

The versatility of training is the main secret of success for those who have seriously decided to take up 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 those who are losing weight, but also for those who want to get back in shape after a long break, who previously had a sad 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 there is no physical preparation, the first lesson can last about 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.

Such popular ways of walking as "path to endurance" and "ladder" help both in the fight against extra pounds and in the development of muscles. 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.

The main advantages that all modern models of treadmills have 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 protection from various types of injuries that can occur during outdoor jogging;
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 fitness, fight overweight.

The treadmill is a powerful and effective weight loss machine. 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.

Buying a treadmill or exercising on this sports equipment in the gym 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

An active lifestyle is the key to health. Modern people experience a lack of physical activity, so the problem of excess weight and weakening of muscles is very relevant for them. To remedy this situation, many begin to visit fitness rooms. Those who do not have enough time buy exercise equipment and work out at home.

Running is an effective way to normalize body weight and strengthen leg muscles.

Sometimes weather conditions or an elementary lack of time interfere with running on the street, and some are simply embarrassed to do it in public. In this case, running on a treadmill will help out.

Benefits of running on a treadmill

Here are the benefits of this workout:

1. The muscles of the thighs, legs, buttocks are trained. The figure becomes taut. If the goal of training is to lose weight, then the muscles do not weaken, the skin retains elasticity.
2. The treadmill is a great cardio machine. Regular exercise helps to strengthen the heart muscle, develop lung capacity. A person becomes less vulnerable to diseases: the risk of heart attacks and strokes decreases significantly.
3. An effective way to lose weight. Training will make up for the lack of physical activity.
4. Mood improvement. It has been proven that physical activity contributes to the production of hormones of happiness. A person comes out of depression, his mood rises.
5. Convenience. You can practice at any convenient time in the usual conditions.

A person sees the results of training after a few sessions, and body weight decreases literally after each workout.

Running on a treadmill: benefits

Where to start training on the track?

If a person has never run or has not run for a long time, recommended to start exercising with walking on the track.

Brisk walking can be both an additional training option and the main one.

Walking on a machine will prepare the major muscle groups for later, more challenging runs. It is walking at first that can replace full-fledged running workouts.

The benefits of walking are tangible. This is a gentle type of physical activity, therefore, it is indicated for people suffering from heart disease in the postoperative period, as well as those who have one or another degree of obesity.

After a while, it will be possible to switch to other, more intense types of training.

Running technique

Beginners should be aware that there are certain recommendations for treadmill training:

• we straighten the chest and shoulders, bend our arms at the elbows - they should walk in opposition to the legs;
• watch your breathing: you should breathe only through the nose;
• start training with a 10-minute walk - this will prepare the body for an increase in load;
• watch your heartbeat: the frequency should not exceed 70% of the original value. To do this, measure the heart rate before and after classes;
• if after training it is difficult to restore breathing, dizzy or dark in the eyes, the load should be reduced;
• if the heartbeat has increased slightly (control the pulse), then the load must be increased;
• you can’t stop running abruptly - you need to switch to walking;
• end the workout when breathing is restored.

Remember that you can’t speed up the pace and increase the load on the first day. Let the body get used to it, otherwise the exercises will be harmful.

Treadmill running technique

Safety

Remember that training on the simulator requires compliance with safety precautions:

1. Treadmills are equipped with handrails. Instructors do not recommend holding on to them during training - this reduces the load and increases the risk of injury to the hands.
2. You can not look at the canvas (the surface of the track) while running - you may feel dizzy, you will lose your balance. Look ahead, in front of you.
3. Run allowed only in shoes: Running barefoot will cause foot injury. Stock up on comfortable running shoes.

The best time to practice

Of course, each person chooses the time based on personal capabilities, but the best time is called the morning hours after waking up. Training will make the body wake up, a person will receive a charge of vivacity, burn unnecessary energy that the body did not use up overnight.

But you shouldn’t get hung up on this: if you can’t run in the morning, choose the evening hours.

Just remember that going to bed immediately after a workout is not recommended.

Intensity

You can not immediately take high loads. Start small and increase your speed by 5% every week.

Start running on a flat surface, after 5-10 minutes increase the angle of inclination.

What intensity of running on a treadmill should I choose?

Be sure to coordinate your decision to start running with your doctor, especially if you have a history of chronic diseases.

Train and the result will certainly come!