How to properly exercise on a treadmill
To get the most out of your workouts, you should enter your training regimen correctly. If you haven’t worked out on the track before or have had a long break in training, then you should start with light and short cardio sessions. At first, it is recommended to spend no more than 15 minutes running, gradually increasing this time to half an hour. For the first five minutes, start with a brisk walk to warm up your joints and ligaments, and only then move on to an easy run.
To choose the optimal mode, you should pay attention not to speed, but to your own heart rate. Almost all tracks have pulse sensors that display your heart rate on a special display.
Good to know! to the following formula: “220 is the age of the athlete.” For example, if you are 25 years old, then the upper limit of your heart rate will be 195 beats per minute. This is the upper limit beyond which you cannot go. To conduct an effective workout, the pulse is within 70-80% of the permissible limit. If we take the upper pulse as 195 for calculation, then the optimal value will be 140 beats per minute. The average reading for a healthy adult is 120-130 blows; such a load is safe for health and gives a positive effect.
Slow walking on the path has almost no contraindications. But if you have chronic diseases or untreated injury, it is recommended to consult a doctor. But you should be careful with running; it is forbidden to exercise on a treadmill if you have problems with the respiratory and cardiovascular systems, hypertension, asthma, heart defects, mitral stenosis, heart failure and after a heart attack. You should also not run if you have problems with the musculoskeletal system, which include hernias, osteochondrosis, sprains and joint diseases. People with varicose veins should also refrain from running.
How to properly run on a treadmill to lose weight?
Health is an important aspect, but most often people are more concerned with the question: how to lose weight on a treadmill? To do this, there are several important points to consider:
- Loads should be regular. If you exercise a couple of times a month, you will not notice visible results. If you have experience and desire, you can train every day. The most optimal workouts are 3-4 times a week.
- Before you start running, be sure to warm up for 5 minutes. Warm-up can be done by walking on a treadmill.
- Often in the fitness room you can see girls holding on to the handrails of the cardio machine. This is a common mistake: by holding with your hands, you remove some of the load, which makes the activity less productive. Also, this position is incorrect for the spine and can lead to curvature.
- To complicate the workout, you can select the incline mode, you will have to go uphill. Walking on an incline helps to work out the gluteal muscles perfectly, and also gives good results in losing weight.
- Exercise on the track only in sports shoes. Running barefoot or in socks can be harmful to your health.
- When losing weight on the treadmill, it is important to take deep breaths and exhale, do not hold your breath.
Shoes and clothes for classes
During exercise for the purpose of losing weight, you may encounter the problem of profuse sweating. It creates discomfort no matter what type of treadmill you use. Reviews from men and women who have lost weight are unanimous in this regard. Tight-fitting thermal underwear would be the best choice. If this is not the case, then you should take a closer look at a small T-shirt and shorts. Experts do not recommend using warm clothing, including a tracksuit. An increase in body temperature will make you feel worse. Shoes in the form of sneakers are quite suitable for running. To avoid the appearance of calluses on your feet, be sure to wear socks on your feet. A towel that can be used to wipe off sweat directly while running will also be useful. At the end of your workout, you must walk slowly along the treadmill for a couple of minutes, gradually lowering your heart rate.
How much should you run to lose weight?
There is so much different information now being given about training times that many people can’t figure out exactly how much to do on the treadmill to lose weight? There are regular and interval methods of cardio training.
The first complex - if running is forbidden to you or you prefer walking, then you can set the treadmill at a speed of 7-8 km/h and just walk quickly for a long time. Walking can be replaced with light jogging. Beginners should start with 20 minutes and gradually increase the time to an hour. Proponents of this theory claim that fat begins to be burned only after 40 minutes of monotonous cardio exercise.
The second complex is a combination of walking and running. Warm up at low speed for five minutes, and then begin to alternate between brisk walking for 2-3 minutes and light jogging for 5-7 minutes. At first, do not try to run for a long time; gradually reduce the time you spend walking and increase the duration of your run. The optimal time for such a workout is 20-30 minutes.
Interval training is very popular among athletes. This method allows you to quickly see results in losing weight, but is recommended for people with experience in physical activity. Interval training involves alternating between moderate and high intensity running. Such classes save time, as they last only 15-20 minutes. For example, you can use the following interval training scheme: alternate 3-5 minutes of running at a medium pace with 2 minutes of fast running at high speed, finish the workout with a light jog.
Nutrition before and after treadmill training
To lose weight on the treadmill, it is important to watch your diet. If you neglect this point, you will never be able to achieve the desired result. Weight loss occurs only if we spend more energy than we consume through food. If you eat donuts with sweet tea after a cardio workout, then all your efforts will be in vain.
Exercising on an empty stomach is harmful, and you should not do it immediately after eating. If cardio takes place in the first half of the day, it is recommended to eat complex carbohydrates and protein, for example, porridge with meat or eggs. In the evening before training, you can eat protein and fiber; baked fish and vegetables are perfect.
If you want to lose weight, then after exercise you should limit yourself to only protein foods and vegetables. Immediately after cardio, you can drink a protein shake with water or eat 3 boiled egg whites. Also, do not forget about the drinking regime - when playing sports, the need for water increases, so you should drink at least 2 liters of water per day.
Mechanical or electrical?
There is a certain difference between these types of the same cardio equipment. When exercising on a mechanical treadmill, the belt moves thanks to your efforts. Therefore, you can independently regulate the operation of the device. If you are tired, you can slow down the pace of movement, and at the same time the canvas begins to move more slowly.
The mechanical type of treadmills is more suitable for those who lack muscle mass in the thighs. If you are trying to lose weight, then training on it will only cause an increase in muscle mass, but toned legs will remain under a layer of fat.
The speed of the belt on an electric treadmill depends on the electronic program you have installed. If you start to slow down due to fatigue, the canvas will continue to move at the set pace.
When purchasing an electric running model, you need to understand that it cannot be placed in any desired location (there must be an outlet nearby). You can place the mechanical “unit” anywhere (even on the balcony, if space allows). In addition, the mechanical one costs and weighs less than a similar electric model.
When choosing an electric track, pay attention to the motor. You should not buy a trainer with a weak motor (up to 2 hp). Firstly, this design will not last long. Secondly, devices with weak motors are not designed for overweight people. And make sure that the motor runs quietly (why do you need extra noise).
The magnetic type of treadmills has proven itself very well. This type of simulator is distinguished by a softer “stroke” of the canvas itself.
When working on a mechanical device, the legs will be strained several times more. If you have joint problems or lower limb injuries, you should refrain from purchasing a mechanical device to avoid excessive stress.
Selecting a track. Myths and reality. Video
Reviews of those losing weight
Most reviews about losing weight on the treadmill are positive. People note such advantages as the ability to watch TV or video, the presence of various programs in the simulator, and ease of use. Many claim that with a regular approach, results appear within a couple of weeks.
However, there are those who see disadvantages in such weight loss. If you have a treadmill at home, people quickly lose motivation and become discouraged from exercising. Others prefer to run exclusively outside to breathe fresh air rather than be in a stuffy room. There is also another disadvantage - if you run on the track too often and lack strength training, a lot of muscle tissue is lost, which is why the body becomes thin, but flabby and not at all athletic. An alternative solution is yoga, which combines both cardio and strength training.
In any case, the treadmill is an effective and proven way to lose weight. The main thing is not to use the machine as pampering, but to train productively, so that after the session you will feel pleasantly tired.
Key selection criteria
Choosing the right model from the thousands of options presented is not the easiest task. The client needs to decide on the key parameters, indicate the scope of application of the simulator and take into account the established price range.
Basic selection options:
- price range. As mentioned above, the price depends on the dimensions, number of programs, engine power and type of simulator. Mechanical models cost much less than devices with an electrical drive system;
- sizes. When choosing this option, you must take into account the available area. Many large structures are equipped with a convenient folding system, which is convenient in limited space;
- weight. This parameter does not reflect the weight of the device itself, but the weight of the person’s body. When used at home, just like in the gym, it is necessary to take into account the various parameters of people. Experts recommend selecting models with a margin of 10-15 kg. The average weight with which the tracks work is 100-130 kg, the maximum is 160 kg or more;
- engine power. The higher this parameter, the faster the running belt accelerates. Exercise machines equipped with a 2.5 hp motor are suitable for training;
- canvas size. The parameter is not key, but human comfort depends on its correct choice.
Parameters may vary depending on the selected model, brand, and drive type. This issue requires proper study.
