How to use the gym treadmill. Mistakes on the treadmill Don't take too big steps.

Running on the 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 is 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

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 failures (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.

The gyms use commercial grade electric treadmills. These treadmills can withstand intensive everyday use by users with different parameters. Commercial models are equipped with a powerful engine, a comfortable running belt and a good cushioning system.

At first glance, the treadmill console may seem complicated. However, it is not. Many consoles have a generic design and contain the same control buttons. Consider one of the consoles.

• Console display. Used to track or control your workout and navigation features.
• Start. Allows the user to start with a Quick Start workout or a previously set workout.
• Tilt keys. Allows you to reduce or enlarge manually.
• Stop. Stops/Pauses the workout.
• Keys for adjusting the speed. Allows you to manually increase or decrease the speed of the treadmill belt.
• Input. Used to confirm selections, such as when entering data or selecting a workout program.

Video: turn on the treadmill

Instructions for using the treadmill

1. An intuitive console allows you to adjust the speed (Speed) and the angle of the running belt (Incline), and sensors on the handrails measure the heart rate (but not accurately). A graphical display is used to control the pace, calories burned, time and distance traveled, heart rate, incline of the running belt, speed. To quickly start a workout, a button is sometimes provided. QuickStart(or combined with the Start button).
2. The set of programs may include preset programs: hills, fat burning, cardio programs, endurance development, as well as user programs and the ability to set training parameters manually. The choice of programs is carried out by the buttons "Select", "+/-", "Start". Many models offer to specify the user's age and weight before choosing programs. This data is needed to calculate calories burned.
3. Before training, it is recommended to conduct a 5-10-minute warm-up. This will warm up the muscles and ligaments, increase the elasticity of the tendons. For long intense workouts, you will need drinking water and a towel. It is better to immediately arrange water and a towel so that you can use them while running.
4. After starting the program it is forbidden to be on the running belt. To eliminate the possibility of injury, the treadmill has lateral fixed leg supports.
5. During training, the user has the opportunity to stop the program (Stop), or use a pause (Pause), as well as change the speed and angle of the belt.
6. You can’t end a workout abruptly, lactic acid can remind you of yourself with muscle pain for a long time. Also, with a sharp decrease in the load, the heart does not have time to rebuild, pumping oxygenated blood at a high speed, which can cause dizziness. For an effective hitch, 10 minutes of light decreasing load is enough.

Workout programs

Treadmills have a set of built-in programs, which are variants of charts for changing the speed and inclination of the running belt over time. Using such programs, you can implement any kind of workout, starting with light running, which is perfect for warming up.

To achieve targeted workouts, treadmills have programs consisting of preset workout profiles.

Hill running. For a hill running profile, the speed increases gradually to the selected maximum value, then gradually decreases to the minimum value. The slope reaches its maximum value in the middle of the workout, then gradually decreases.

Fat burning. For the most effective fat burning, a profile is used in which the speed is increased to the maximum level of the load and maintained for 2/3 of the total training time. The change in the incline of the walking belt occurs quickly up to the maximum value and does not change until the end of the workout.

Heart rate program. A cardio program is a profile in which there is a rapid change in the load to the maximum level, and then, depending on the target heart rate zone, the speed and incline of the running belt changes. In the zone of 60% of the maximum heart rate, effective fat burning occurs, in the zone up to 80% - the strengthening of the cardiovascular system and the development of endurance. The maximum heart rate is calculated: MHR = 220 - age.

Development of endurance. For endurance development, a profile is used in which the speed is gradually increased to a maximum level at medium incline levels and maintained for 25% of the total duration of the workout. Such a load helps to strengthen the strength and muscle endurance of the muscles of the buttocks and lower body. Then there is a gradual decrease in load.

Interval running. Interval running alternates between high intensity levels and recovery periods (low intensity). The incline of the walking belt changes in sharp ranges: for example, 25 and 65% of the maximum height. Such a program is performed at high heart rates, which increases the overall endurance of the body, the cardiovascular system learns to use oxygen as efficiently as possible. This profile is not recommended for beginners.

Conclusion

Before using the treadmill, you must read the instructions for use of the simulator and recommendations for training on it. This will increase the effectiveness of training.

Treadmills mimic natural running in a variety of conditions with built-in programs and targeted profiles to help you get the most out of your workout. Some models have the ability to independently adjust the profile, taking into account the physiological capabilities and abilities of the 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 spoons of oatmeal, an apple and a glass of water before training 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 correct 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.

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

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

Understanding treadmill settings

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

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


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

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

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

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

Preparing to run

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

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

Rules for preparing for classes on a treadmill:

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

Rules for a full workout on the track

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

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

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

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

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

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