How to exercise on a mechanical treadmill

Hello my dear readers. I think you know very well that running is an effective means of losing weight. Exercising in the fresh air is very useful, but not everyone has the opportunity. But running on a track right at home is much more convenient for many. Today, I want to tell you how to run on a treadmill correctly. Only such activities will benefit you and help you lose weight.

This exercise machine has a healing effect.

Exercises on it improve the functioning of the heart and blood vessels. At the same time, blood pressure normalizes.
Regular exercise has a beneficial effect on the respiratory system. If you exercise regularly, you will become more resilient.
exercises have a fat burning effect. Just think, you can burn up to 700 calories on this machine.

I will give you a rather interesting study. At King's College London, researchers followed 324 twin sisters. The observation lasted for 10 years! They tried to find out how the load on the leg muscles affects the cognitive activity of the brain.

The experiment proved that regular exercise on the leg muscles slows down brain aging. This means that people who engage in this sport are less at risk of developing Alzheimer’s.

The benefits of running for weight loss

One of the most useful sports activities that helps train the cardiac system and develop the lungs is running. Jogging helps improve a person’s emotional state, normalizes blood circulation, improves immunity, and promotes weight loss. The benefits of aerobic exercise are enjoyed by many overweight people. Benefits of running for weight loss:

Jogging burns a large number of calories - from 300 to 600 depending on your heart rate during the activity.
Promotes better blood circulation - nutrients and oxygen enter every cell of the body faster. This speeds up tissue repair after strength training and reduces the stagnation of water and cellular waste in the body.
Running can be included in optimal training plans for all categories (trained and beginners, healthy and with contraindications, etc.).
Aerobic exercise can be done daily.
Jogging provokes the burning of both fat and carbohydrates - it is possible to achieve different results.

Correct running technique

Each person is individual and there is no single technique scheme; there are some general recommendations:

You should strive to keep the position of your upper body as vertical as possible while running, avoiding swaying.
When running, the neck should be in a neutral position and the eyes should look forward.
Breathing technique is of great importance. General recommendations boil down to the ability to keep the interval of chest contraction such that one inhalation would be per two steps, and one exhalation would be per two steps when running at a tempo pace.
Correct posture is of great importance in running technique. When running, your shoulders should be straightened and slightly lowered. Ideally, your abs will be slightly tight, providing good hip stabilization. The elbows should not come forward, and the arms should be bent at the elbows 90 degrees.
Proper landing minimizes the risk of injury. It is necessary to develop a running technique in which the foot, under the center of gravity of the body, should quietly land on the wide part, eliminating unnecessary movements and shuffling.
The heel should touch the ground last, lifting off occurs within a split second. Try not to push with your toe. The touch frequency for each leg should be approximately 90 times per minute.
When lowering your legs, you should try to relax your body as much as possible.

The pace of movement is set by tilting the body, the frequency of the step regulates the speed of movement.

How to properly run to lose weight

Cardio exercise, the flexible schedule of which allows you to perform it at a time when it is convenient and even after strength training, is effective for many athletes and beginners in sports. Running for weight loss helps:

losing a lot of body weight (if a person wants to lose more than 10 kg);
improving physical fitness for women and men;
drying a performing athlete when the initial percentage of subcutaneous fat is small.

How much should you run per day?

The duration of running depends on the person’s fitness level, his state of health, and the goals of the exercise (the type of aerobic physical activity). How much should a beginner run to lose weight? It's better to start at a slow pace for 15 minutes daily (at least 5 times a week). A session for a trained person should last from 40 to 70 minutes with slow running, interval or high-intensity training - 25-35 minutes.

Running intensity

Aerobic activity can vary in speed and exercise. Different jogging paces entail different microprocesses at the cellular level:

when running slowly, the body uses reserves of fat cells as fuel, but only after 20-30 minutes of training (after glycogen in the muscles is depleted). About 300 calories are burned per hour.
If the trainee's heart rate goes beyond 60% of the maximum, then the training becomes high-intensity. Under such circumstances, the body breaks down carbohydrates to restore energy reserves, but burns up to 600 calories per hour.

Athletes (not beginners) and people who have no contraindications to such training can choose intense running for weight loss. To find out what your maximum heart rate is, you need to use the formula: 220 subtract your age. That is, if a person is 35 years old, then the maximum heart rate should be 185, and 60% is 185*0.6=111. According to calculations, we have that with a pulse of 111 and above, the body of a 35-year-old person begins to burn carbohydrates, not fats.

When is the best time to run to lose weight?

The time of day for running is not important, it should be comfortable for the runner. The main thing is to monitor your meals before and after. When a person is drying out the body, it is ideal to exercise on an empty stomach (the optimal time for training is the morning before breakfast, or wait 120-180 minutes after lunch). If a person is losing weight (the percentage of subcutaneous fat is more than 15), then you need to run 60-80 minutes after eating. After a run, you should eat a simple protein - egg, or with raw vegetables without additives.

The peculiarity of nutrition is that after cardio the body still burns calories, but recovery has also begun. To prevent cells from using muscle protein as materials, it must be “given” to the body immediately after exercise. You should abstain from carbohydrates - the body uses reserves in the stomach, hips, etc. to replenish energy. Fats inhibit recovery processes, so they should be eaten 120-180 minutes after aerobic training. The time of the lesson is not important, the nutrition is important.

Why is it important to choose the right treadmill shoes?

Most treadmills have a simple shock absorption system, which consists of a deck and a set of elastomers of different thicknesses. Among all types of cardio equipment, the treadmill occupies a leading position in terms of the degree of shock load on the joints. No matter what advanced shock absorption system is used, it is impossible to completely remove the risk of injury.

The use of sports shoes reduces the load on the joints and makes training more comfortable, since the nature of running is limited by the space of the running surface.

You need to choose shoes based on your foot type, which can be normal, flat or high arched. When choosing sneakers, you need to take into account the mileage of training, the nature of the surface and much more. Special running shoes effectively absorb the shock load at the moment of landing, at which the instantaneous value of the user's weight increases by 5 times. The soles of these sneakers are equipped with special shock-absorbing elements. Typically, the base for soles is the polymer material ethyl vinyl acetate, which has a soft structure and high strength.

How to start running from scratch to lose weight

Many people consider starting to run as a difficult and overwhelming task, especially if you have never been involved in sports and have not led an active lifestyle. The main thing here is to start. How to start running correctly to lose weight:

Choose a convenient wardrobe for jogging, place and time.
Each workout should be at least 60-80 minutes after eating.
At first, jogging should be 10-15 minutes, at a slow pace. If 10 didn't last, that's okay.
With each workout, you need to gradually increase the time, without changing the speed, by 7-10 minutes, depending on how you feel. You need to exercise regularly.

It is best to choose shoes with shock absorbers. Clothes should be appropriate for the weather, because in any case it will be hot, but it can always blow out (applies to the evening or spring-autumn, winter periods). The main thing in losing weight is to spend more energy than you get from food, so in addition to jogging, you need to think about a balanced diet. After only 14-21 days of training, the duration indicator will increase from 10 minutes to 30-40, which will make it possible to burn fat during training, increase body endurance, and move on to the next stage of training.

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How to run on a treadmill to lose weight

A treadmill is a multifunctional exercise machine that can be used on any terrain. Thanks to this, you can not think about weather conditions and practice even at home. Running on a treadmill for weight loss can be the same as running in the park or anywhere else. A special feature of the simulator is the presence of built-in programs that regulate the slope or descent of the road (you can run uphill on a treadmill), as well as the running speed of the student.

How long should you run on a treadmill?

Cardio training in the gym - running on a track - is the same as aerobic exercise on the street. How long should you run on a treadmill? The duration of the lesson depends on the same indicators: the level of training, health status, and the person’s goals. You can run uphill or downhill, use interval training, changing the rotation speed of the treadmill. The type of activity will dictate the duration.

How fast to run on a treadmill

Changing your running speed on a treadmill is easy using the control panel, but the key is knowing what pace to run at to lose weight. This criterion for training should be based on the goal, when it is determined: count the pulse and select the desired program on the simulator. We burn fat - we run slowly, we burn as many calories as possible - we run faster (70% or more of the maximum heart rate).

Walking for weight loss on a treadmill

Running on a machine is the most popular exercise for weight loss. For beginners, warm up for 10 minutes at a leisurely pace. The next 15-20 minutes increase the pace and reach an effective heart rate.

Walking at a fast pace is great for burning fat. It works on all muscles, so you can tone your entire body. Start with 20-30 minutes of vigorous walking. Gradually increasing classes to 1 hour.

Working out on an incline machine is an effective way to increase your load. Which means you burn more calories. Change the angle of inclination as you wish.

Interval training - alternate between rest and acceleration, this will allow you to lose weight much faster. Start with a warm-up, then 30 seconds of sprinting, 1 minute of slow walking.

Running program

When a person has already mastered the exercise machine, he needs a program of exercises on a treadmill for weight loss. A trainer at a fitness club can help with this. Example of a cardio workout plan:

warm-up – up to 5 minutes of slow movement (walking);
slow running (up to 50% of maximum heart beats) for 40-80 minutes;
restoration of breathing and heart rate – 5 minutes.

Interval running

Interval running for weight loss on a treadmill is popular and has many positive reviews. The point of the exercise is that a person runs a short interval of time at high speed, after which he runs slowly (walks quickly) - the rest phase. This is repeated for up to 35 minutes. For weighting, the ascents or descents of the track are used (imitation of movement over rough terrain). Example program:

warm-up – up to 5 minutes of walking;
high-speed running – 1 minute;
low-intensity running – 3 minutes;
repeat

Training program

If you develop a training program correctly, running on a treadmill for weight loss will be very effective. I will give general recommendations, and you will adjust them to suit yourself. For beginners, it is recommended to increase the load by 5% every week. If you feel that it is still sufficient, increase the duration of the workout.

The basic rule is that you cannot increase the intensity and time of training at the same time!

So, our training program aimed at losing weight:

Warm-up will take 5-10 minutes.
slope 0%
running speed 5-6.5 km/h.

Start at the minimum comfortable speed and increase it by 0.3-0.5 km/h every 30-60 seconds. Gradually increase to 6.5 km/h. Next we move on to the training itself.

Program for firm buttocks

Very often girls are interested in whether it is possible to tighten their buttocks on a treadmill. Of course you can. The platform allows you to set the “walking uphill” mode, in which our fifth point works perfectly))

I immediately recommend that you buy breeches for weight loss. They have a sauna effect, you will lose weight and fight cellulite. This clothing does not get wet thanks to the special material. Therefore, working out in it is comfortable.

The duration of the lesson after warm-up is 10 minutes;
Then increase the incline to maximum and go into vigorous walking mode. Keep the speed constant and walk like this for 4 minutes;
Reduce the slope of the simulator to 0 and reduce the speed to 2 km/h. Walk at this speed for 1 minute;
Repeat the previous 2 points.

How to lose weight by 5 kg

There is such a program! Fat people will lose weight faster and can lose even more within a month. If your weight is average, weight loss will be slower. I suggest two ways:

Hourly workouts . A moderate pace is selected. Heart rate is about 60% of maximum. Choose either a brisk walk or an easy run. Such workouts are suitable for people with large body weight. Since the load is small, you can practice at least every day. Thanks to systematic exercise, you can lose 10 kg in three months. It’s true that diet is also important here.

Interval training . Here you can alternate running and walking with rest. You need to start at an accelerated pace for 1 minute.

Then choose a moderate pace and do this for another three minutes. Gradually train your endurance and make the tasks more difficult. Make the speed interval longer and the recovery period shorter.

For beginners, intervals can be selected in a ratio of 1:1, then 2:1. It is very important not to overdo it. Alternate interval training with strength training. If you start too intensely, you will run out of steam before you achieve results.

Running on a track vs running outside

I choose the street because the running technique on the track is a little distorted - there is no flight phase. That is, when we run on the street, we push through due to the work of the foot. The treadmill uses slightly different muscles. And yet, this is indoor running: there is not only no air, but also no wind resistance, we are not dependent on weather conditions. So later, when we decide to go outside and face the weather, it becomes harder. In the open air, the body hardens, runners get sick less.

Photo: Valeria Barinova, “Championship”