Detailed instructions - how to use the treadmill and an overview of the main functions and modes. How to use a treadmill? How to turn on the treadmill in the gym
Instructions
Before turning on track, please read the attached instructions carefully. It should clearly describe the entire process, including possible load options.
If the track is electric, then first plug it into the network. In models where connection is provided using an additional toggle switch, turn it too. Evidence that the track is connected to the network is when the display lights up.
To begin your workout, stand with your feet on the stationary side belts of the treadmill. During switching on, it is prohibited to stand on the moving belt to avoid injury.
Insert the security key into the special hole on the keyboard, then attach the second part of the key to your clothing near your belt. This allows you to instantly turn off track when the contact of the key with the keyboard is broken in the event that a person has lost contact with the control keys.
Press the start button and follow the instructions that appear on the display. Most models offer to set weight parameters, which is done using numeric keys or keys with “plus” and “minus” values. When the required values are displayed on the screen, press the select button.
The speed of movement is selected using the increase button, it may have a plus sign or look like a triangle with the base at the top. Decrease is indicated by a button with a minus icon or a triangle with an inverted base.
Once the belt is in motion, stand on it and begin training, adjusting the intensity of movement depending on the level. In addition to increasing speed, the treadmill can be equipped with an incline control function that simulates descent or ascent.
Helpful advice
The treadmill stops abruptly or smoothly by gradually reducing the speed.
The treadmill is an exercise machine that can improve your health and fitness. It allows you to walk or run in place. Using the simulator, you can adjust the speed of movement. It is convenient because training can be carried out at home or in an apartment.
You will need
- - premises;
- - treadmill;
- - instructions for using the track;
- - convenient form;
- - run.
Instructions
The best start to training 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 get the most out of your lower body muscles. And you won’t achieve the desired result. The optimal way to warm up is walking at a speed of 5 km/h for a few minutes. It will prepare you for a stronger load. With greater physical fitness, you can increase the speed to 8 km/h. It is important to work with both legs and arms. The steps may be fast, but not long. The most important thing is not to overdo it.
You need to start with minimal loads, gradually increasing speed. Be sure to monitor your pulse. The heart rate should not exceed 65-75% of the maximum. Try to regulate your speed. If you set the pace of moving at the same speed, you will quickly get tired, which will make the workout boring. Therefore, it is important to change the speed every 11-13 minutes. You can change the angle of the track. First, light jogging on a flat surface, then increase the incline. This will speed up metabolism and burn fat. Don't forget about your heart rate; as soon as you see that it begins to decrease under load, immediately increase your running speed or incline angle.
Begin to pick up speed and increase the intensity of running for a few minutes. Alternate rest and acceleration, without changing the angle of the treadmill, train for 2 minutes in a vigorous mode (fast running), then 2 minutes in a slow mode (jogging). Do 5 such approaches. Often when training on the track using handrails for safety and convenience, people make mistakes. Holding 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.
The treadmill is one of the most popular types of exercise equipment. This is not a complicated piece of equipment, but many people use it incorrectly. Using your treadmill correctly will help you get a safe and effective workout.
In this article, you will learn how to properly use a treadmill in the gym and at home, and also receive training tips for beginners and advanced athletes.
Preparation for training
If you have joint or back problems, talk to your doctor before you start exercising. It can determine whether you should stick to low-intensity training (walking) or whether you can do high-intensity training (running).
Buy comfortable sneakers. Try on as many pairs of shoes as necessary before making a purchase. The right pair of running shoes should be soft, support your feet, and have room at the toes. The right sneakers don't need to be broken in - they should be comfortable right away when you try them on.
It is also important to choose comfortable clothes for training. Give preference to lightweight, breathable fabrics that will prevent your body from overheating and will absorb sweat.
Drink about half a liter of water 90 minutes before your workout. Since most treadmill workouts are longer than 20 minutes, you will sweat quite a bit and suffer from dehydration later. Also be sure to take a bottle of water with you, at least 0.5 liters.
Now let's move directly to the question of how to use a treadmill.
Get to know your control panel
Consult your gym instructor or, if you purchased the machine for home use, read the instructions on the panel before turning on the treadmill. Most treadmills have identical buttons:
- start button;
- stop buttons;
- training mode selection buttons;
- Speed and incline adjustment buttons.
Having mastered one simulator, you will be able to use a treadmill from both Torneo and any other company. Also on some tracks you can set your height and weight - depending on these parameters, the calories burned will be calculated.
Check out the security feature
It is very important to know how to turn off the treadmill:
- Any aerobic exercise machine can be turned off using the shutdown button.
- A safety switch is also common. Find out where it is on your path and check its operation. Typically this is a big red button in the middle of the panel.
- You can also stop the treadmill using a special emergency stop clip that can be attached to your clothing. If you lose your balance, this will prevent you from falling or getting seriously injured.
Try adjusting the speed
Before you start running on the treadmill for the first time, stand on the side panels. Select the program manually and increase the speed to 2-3 km/h.
Be sure to warm up and cool down. Spend about 5 minutes walking at a pace of 3 to 4 km/h before and after your main workout. If you walk to the gym, this can also be considered your warm-up.
Using handrails
For a beginner, it is often easier to hold on to the handrails on the front of the treadmill during your first workouts. In addition, the handrails allow you to monitor your heart rate. When you feel comfortable, release the handrails and walk at your own pace.
Once you are fully comfortable with the treadmill, try not to hold onto the handrails. You may be tempted to hold on to them for better balance. However, this will create a number of problems, including:
- reducing exercise intensity (burning fewer calories);
- incorrect posture and body mechanics;
- increased risk of muscle strain;
- decreased coordination and balance;
- decreased proprioception (the ability to naturally determine and correct the position of the body in space).
Treadmill workout for beginners
To begin with, give preference to 20-30 minute workouts. During the first 15 minutes of your workout, you will be burning the carbohydrates you recently ate. In the remaining time, you will burn fat and develop endurance.
Warm up for 5 minutes. This warm-up can help you establish balance and avoid injury. Before starting, attach the safety clip to your body.
- Walk at a speed of 2 km/h for the first minute.
- Increase speed to 3 km/h in the second minute. Walk on your toes for 30 seconds and then on your heels for the remaining 30 seconds.
- In the third minute, increase the treadmill incline to 6. Stay at 3 km/h.
- At the fourth minute, continue walking at the same speed; if you find it difficult, reduce the incline of the treadmill.
- Increase speed to 4 in the last minute.
Then try to walk at a pace between 5 and 6 km/h for 20 minutes. During the first week of using the treadmill, you can stay at the same incline and speed.
After your main workout, cool down for 5 minutes, slowly reducing your speed every minute.
During the first 1-2 weeks, try to experiment with the incline and speed of the treadmill. Interval training is one of the best ways to increase endurance, speed and reduce body fat. After intervals of 1 to 2 minutes that raise your heart rate, you can return to a medium pace (you're breathing heavily, but you can continue an intermittent conversation).
Interval training on the treadmill
Try interval training with running or brisk walking. The goal of high-intensity intervals is to significantly increase your heart rate.
- Warm up for 5 minutes as described in the beginner workout.
- Then run or walk quickly for 1 minute at a high speed - more than 6 km/h.
- Return to a speed of 5 to 6 km/h for 4 minutes.
- Do 4 more intervals, with 1 minute of intense running or walking and 4 minutes of moderate intensity.
- Cool down for 5 minutes at the end of your workout.
To make progress, increase the high-intensity interval by 15-30 seconds every week.
Modern treadmills have pre-programmed interval workouts that you can try as soon as you can confidently do 1-minute intervals. You can also use the built-in hill workouts to increase the challenge by changing the incline rather than the speed.
Now let's look at the basic tricks that won't let you get bored on the treadmill.
Music for training
While it's not safe to use headphones while running outside, listening to music on the treadmill can be a great way to combat boredom and get motivated to keep going. Choose your favorite songs and create an energizing playlist for your workout.
Route visualization
Another trick to avoid getting bored on the treadmill is to visualize a street route that you often drive or walk along. Imagine the buildings and landmarks you will pass along the way. Change your incline as you head uphill.
It's hard not to constantly look at the dashboard to see how much time or distance you have left. However, if you look down, your body position will suffer. You are more likely to hunch over, which can lead to back and neck pain. Looking straight ahead is the safest way to run or walk, whether on a treadmill or outdoors. Plus, treadmills are often located in front of windows so you can relax your eyes and watch what's going on outside.
So, in this article, we looked at how to use a treadmill in the gym and at home, some training tips and sample workouts for beginners and intermediates. Now you can carry out effective cardio training to lose weight and improve endurance.
Don't base your running shoe selection on looks alone. When training, style should be the last thing on your mind. And firstly - about shock absorption, ventilation and correct foot position. An employee of a sports store can advise you on the first two points. But for the latter, it is better to first visit an orthopedist. He will determine the characteristics of your feet and make recommendations for choosing shoes and/or orthotics that will help avoid knee and ankle injuries.
2. You can’t neglect warming up
Under no circumstances should you run without warming up your muscles! Warming up ensures blood flow - and therefore oxygen - to the muscles and ligaments. Therefore, you should start jogging with a 5-10 minute walk, gradually increasing the speed. Ideally, after this, get off the treadmill and do a few more exercises: swings, bends, squats, raises on your toes.
If you run in the morning, your warm-up should be longer. At a minimum, you should start with 5-10 minutes of walking, followed by a few minutes of preliminary jogging at a low speed, during which you can establish proper breathing. Only then gradually increase the speed to maximum.
3. You can't slouch
You need to remember about correct posture in any life situation. And on a treadmill, when the load on the spine is increased, you need to pay special attention to your posture.
Many new runners complain of back pain. But this is not always a contraindication for running. More often, this is a signal that it is worth reducing the speed of the belt and working on the correct body position while running. This goal may not seem as attractive as increasing speed or distance. However, only achieving it guarantees that you will be able to break records for many years to come.
4. You can’t hold on to the handrails.
This would seem to provide a lot of support. But in reality, if you hold onto the handrails, your body's center of gravity will shift, resulting in an incorrect body position. Plus, if you run to lose weight while holding the handrails, you're cheating yourself. Working your arms while moving burns a lot of calories.
If you need to hold on to the handrails, then you have chosen too much load (tempo, angle of inclination). Reduce it and increase it gradually, and allow your arms, bent at an angle of 90 degrees, to move naturally along the body.
5. Don't land wrong
The position of your foot when you land affects how the impact load is distributed throughout your body. Landing incorrectly can cause ankle, knee, back pain or even injury. There are different opinions about how to place your feet correctly while running. It depends on the running speed, the hardness of the surface and the runner's goals (speed or endurance, winning the next race or running as a hobby for many years).
On a treadmill, at speeds above 7–8 km/h, the safest option is to land on your toes. In this case, the leg should be moderately tense - so that it can freely redistribute the load along the foot and not twist.
6. You can’t look down at your feet.
When you lean over to look at your feet, you can lose your balance and strain your neck or back or hurt your knees. In addition, even occasionally looking down at your feet causes your speed to change while the treadmill continues to move the same way. This leads to overvoltage.
To control your feet, you should direct your sensations, not your gaze, downward. And you should always look straight ahead - at the fictitious finish line.
7. Don't take too big steps
You should not try to repeat the movements of sprinters on a stadium on a treadmill and try to stretch your legs to the maximum. The stride length should be optimal. This way you won't overexert yourself and will be able to run longer. In addition, those who take too large steps tend to get pressed to the beginning of the tape. This could cause you to accidentally catch the engine compartment lid and trip.
Try to take about three steps per second. If you feel that your stride length has become too short for you, it's time to increase your pace.
8. You can’t jump off the track at full speed.
Some runners have a habit of jumping off the treadmill at full speed to drink water or use a towel. You shouldn't follow their example. Even if you have perfect coordination, why take the risk? You may twist your ankle or fall. After a long recovery break, you will have to start moving towards your goals from the very beginning. So it's better to sacrifice a few seconds to safely slow down than weeks of hard training.
9. Don't overexert yourself or relax
Often, in pursuit of results, we forget about the process. On a treadmill, this can be fatal: if you get injured, you can forever deprive yourself of the pleasure of running. If muscle fatigue, increased heart rate, and even more so pain become stronger with each workout, then you are overexerting yourself. Take a break! After a couple of days, you will be pleasantly surprised: running will become easier, and most likely you will be able to make a new breakthrough.
If, on the contrary, it has become too easy for you to escape, this is also fraught with danger. While running, you must be focused to maintain proper body position and breathing. If you notice that you've started to have your head in the clouds, for example, staring at TV, it's time to increase your load. You should also not run the entire workout at the same pace. Run intervals - at varying pace and/or incline. This will allow you to stay focused, burn more calories, and reach your goals faster.
10. Don't run when you feel sick.
Hangover or snotty - are you in any condition on the track? Cool! Your willpower is enviable! And often you really get better after a run. But if you start running and feel that you are not feeling well enough to pay enough attention to your workout, stop. Remember that willpower is not a goal, but a means to improving your running technique. You can already be proud of yourself. So this time, give yourself a rest or walk at a comfortable pace “through the hills”.
Even in the recent past, going to the gym was a predominantly male activity. And while the men were carrying iron and being inspired by an Arnold Schwarzenegger poster, the women were doing aerobics to the rhythmic music of the beautiful Jane Fonda. It would seem that everything is in its place - the stronger sex is fighting for every millimeter of muscle mass, and beautiful ladies in multi-colored swimsuits and leggings gracefully enter into a battle with excess weight. However, time has changed a lot.
Progress does not stand still. A healthy lifestyle has become fashionable, but the rhythm of life itself has noticeably accelerated. It was these factors that pushed humanity to create machines that not only help in everyday life, but are also capable of ridding the body of hated fat and strengthening muscles, and doing this in the shortest possible time.
Are you thinking about buying a fitness machine for your home? Do not hurry! To get your body in order, one exercise machine is hardly enough. To create a slim 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 clothing sizes, then all roads should lead to the gym.
Ideal model of behavior in the gym
So, you've come to the gym. First of all, this is very cool and deserves at least approval. Secondly, you must spend time with maximum benefit for your figure and not at the expense of your invaluable health. To do this, you need to act in the following directions:
- setting specific goals for the near future (for example, not to lose weight by summer, but to reduce your figure by 2 cm per month);
- contacting a personal trainer;
- adjusting 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 state. As a result, the current program is adjusted.
The practice of professional instructors shows that if all nutritional recommendations are followed and 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 failure (non-compliance with the daily routine and healthy eating rules).
When analyzing the changes that are taking place, it is necessary to be as honest as possible with the coach, because only mutual trust and open communication can overcome the difficulties that arise during the training process. For example, you shouldn’t hide the fact that you allowed yourself a cake or ice cream in the afternoon for a holiday. In the first lesson after the weekend, the instructor will place special emphasis on exercises that burn extra calories, for example, increasing the time or intensity of exercise on the elliptical or treadmill. This will help prevent excess calories from turning into fat, and you will stop suffering from remorse.
How are classes going 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 exercise (on a treadmill, elliptical trainer, stepper, etc.);
- performing basic exercises (squats, abs, etc.);
- work on strength training equipment.
Depending on the goal, the trainer will set the intensity, duration and order of the exercises. Moreover, the main importance is how and how much you perform the exercise, and not the exercise itself, because the same problem can be solved in several ways.
Ideal women's exercise machine
Due to the individual characteristics of each person, it is impossible to give universal advice on drawing up IPT, but still I would like to draw special attention of women towards such exercise machines as an elliptical, stepper and treadmill.
Treadmill. Treadmills are the easiest exercise machine to learn. In modern models, you can change not only the speed of movement, but also the angle of inclination of the canvas, thereby adjusting the level of load on the body. Therefore, exercising on a treadmill speeds up metabolic processes in the body and helps burn a large number of extra calories.
However, compared to an ellipsoid and a stepper, a treadmill places a greater load on the joints and cardiovascular system. For this reason, people over 40 years old, as well as those who are overweight, need to walk quickly on a treadmill, and it is better to pay attention to the elliptical and stepper.
Ellipsoid and stepper. These machines 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 exercise machines, 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 simultaneously to the legs, buttocks, abs and even arms.
It is recommended to use the stepper and ellipsoid both for people with high physical fitness and for beginners. In this case, completely different goals can be pursued: to lose weight or strengthen muscles - the stepper and 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 diverge as soon as classes begin. It is strictly forbidden to talk during training, as it will interfere with your breathing and prevent you from concentrating on the exercise.
Also, do not hide past injuries, 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 your body. And this does not mean that it will be less effective than that of a like-minded friend.
You should also not go to the other extreme - feeling sorry for yourself. A person who comes to the gym must understand that he is working exclusively for the desired result. And great respect is given to determination, endurance and strong willpower... What, you don’t have these qualities? Then you have a direct route to the gym. In this place you will strengthen not only your muscles, but also strengthen your character, which will have the best effect on your figure and quality of life - a new life in a beautiful body.
Morning jogging, according to experts, is one of the most effective ways to lose weight. But not everyone has the opportunity to exercise outside. Some people don’t have a suitable area for running, others don’t like the weather outside, or maybe they’re just experiencing discomfort. Therefore, the same experts suggested replacing jogging outside with exercise 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 a treadmill in losing weight?
The main question that worries everyone who wants to lose weight using a treadmill is how many calories can you burn and how quickly does it happen. It is important to understand here that the amount of energy consumed is different for each person. This depends on weight, physical fitness, regularity and duration of training, diet and many other indicators. It should also be noted that the calorie counter located on the simulator does not give a 100% correct result, it “averages” it. This is especially true in the first 10 minutes of training, when the body makes do with glucose and glycogen without using fat.
Calculation of calories burned during exercise
Calorie consumption when exercising on a treadmill depends on the pace and mode of training. The average kilocalorie burn is:
- when walking fast - 200–300 kcal per hour;
- with light running, about 400–500 kcal are burned per hour, which already allows you to lose excess weight;
- at a high running pace, 600 to 800 kcal are lost per hour.
When starting to exercise on a treadmill (magnetic, electric or mechanical), you should not focus on calories. The main thing you should strive for is to improve your health. Remember to get adequate sleep. And in order to lose weight correctly and without harming your health, exercise regularly and for as long as possible, but do not overload and monitor your heart rate. The recommended zone for this indicator for those who want to lose weight is 119–139 beats per minute. Running speed, lost calories, time, modes, heart rate and other indicators are visible on the computer screen built into the treadmill.
Contraindications
Treadmill workouts are high-intensity workouts. In this regard, running is contraindicated for the following diseases:
- cardiopulmonary failure;
- problems with the bronchi;
- angina pectoris;
- hypertension;
- mitral stenosis;
- heart disease, etc.
To ensure that your treadmill workouts are effective and safe for your health, follow these recommendations:
- Choose comfortable shoes that will ensure proper foot placement, cushioning and ventilation. It is best to consult with a podiatrist who will give professional advice on choosing shoes specifically for your feet.
- Start your workout with light walking - 7-10 minutes. Then get off the machine and do a few squats, bends, swings, and toe raises. The muscles should be warmed up.
- When running, keep your arms at an angle of approximately 90 degrees and let them move freely. Do not hold onto the handrails to prevent your center of gravity from shifting.
- Don't slouch. If you have incorrect posture (both when running on a treadmill and in everyday life), you will begin to have problems with your spine.
- While running, look at the finish line. You should not bend over and look at your feet, as you may lose your balance or strain your back or neck.
- Land correctly to avoid knee or ankle injury. If your running speed is about 8 km/h, it is best to land on your toes, further distributing the load over the entire foot.
- Do not jump off the track at full speed to avoid injury. Instead, take a few seconds, reduce your speed, and get off the path safely.
- Do not take very large steps, choose the optimal width. Ideally this is 3 steps per second.
- Skip your workout if you don't feel well. A cold, high blood pressure or a racing heart gives you a reason to take today off.
- Changing your running modes will help you burn more calories and stay focused. You shouldn't work at the same pace all the time. It is better to switch either to a lighter mode or to a more intense one.
- If you run in the morning, do not do it on an empty stomach. A few spoons of oatmeal, an apple and a glass of water before training are what you need. And immediately after training it is better to refrain from eating.
- Don't take the tempo too fast right away. The load must be increased gradually.
2 ways to lose weight on a treadmill
In three months you can lose from 4 to 8 kg of weight if you use the following exercises:
- Long, but effective. Every day or even twice a day, exercise for an hour, light jogging or walking. This is especially true for overweight people. Don't forget about proper diet and proper sleep. Carbohydrates and proteins are what should be in your diet in sufficient quantities. It is better to exclude fatty and fried foods. It is also important to eat according to a schedule, 5 times a day, in small portions.
- Not slowly, but surely. Interval training allows you to lose weight quickly. After warming up - moderate jogging for three minutes, then a minute of accelerated running. Slowly increase the difficulty of the workout by increasing the intervals towards speed. You'll end up with a 1:1 ratio and finish the workout at 2:1 intervals (where 1 is recovery time). Be careful not to overwork yourself. The lesson lasts 20–25 minutes. This method of losing weight should be used 3-4 times a week for three weeks. Then you should switch to an easier course (also for 3–4 weeks).
By training on a treadmill, you can lose weight from 4 to 8 kg
Watch your breathing. 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 running pace.
Walking at a fast pace is great for burning excess fat. This workout makes it possible not only to lose weight, but also to achieve elasticity in the muscles of the whole body. Start by walking briskly for 30 minutes a day, increasing the time each day until you reach 60 minutes or more. Listen to your body - it will tell you when it’s time to stop walking.
Changing the speed will help you get a boost from your workout. Monotony makes time drag on long and boring. By changing the pace, you will not only lose weight faster, but you will also be able to truly enjoy working out on the machine.
It doesn't matter whether you walk or run. Increase the incline angle and thereby you will increase the load, which means you can burn more calories. Set the angle of the path so that you feel comfortable.
Training in maximum acceleration mode is most effective for losing weight, but you have to work at 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 walk for 2–3 minutes. We repeat this 4 times. Over time, we gradually increase the sprint to 10 passes.
Treadmill training programs
For beginners, training with different speed modes is most suitable: from low to high. It is also called “fartlek” (Swedish).
- Easy jogging - speed 4, time - 1 minute.
- Moderate running - speed 5, time - 1 minute.
- Fast run - speed 7, time 1 minute.
The cycle must be repeated without stopping 7–10 times (about 30 minutes in time). By switching to easy running, you rest. If you want to increase the load, change the treadmill's incline or add speed. It is recommended for beginners to do such jogging 3 times a week for a month.
When exercising on a treadmill, it is important to choose the right training mode
Having passed the initial 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 rest - 1 minute of brisk walking. Having gone through this entire “stairs”, go back in the reverse order (from the list from bottom to top), just don’t change the speed, stay at the maximum all the time - 9.0. If you feel that you can take on an even greater load, add an acceptable angle of inclination of the track surface.
Experienced runners always use interval running, raising their level of training even higher. Take a look at one of the most challenging treadmill programs:
- 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 workout regimen, you'll 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 exercising on a treadmill
Mistakes during 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 by making mistakes, you may not only fail to achieve the desired results, but also cause harm to your health. Let's list the most common ones:
- You lean on the handrails, thereby shifting the center of gravity and transferring the load intended for your legs to your arms. The skeletal system and hand joints suffer from this error.
- You don't increase the load from workout to workout. All systems of the body should feel an increase in the intensity and pace of running - then they tune in to active, correct work.
- Incorrect breathing. You need to breathe through your nose, calmly and evenly.
- You are new to the treadmill, but you are already taking the maximum start. Loads should increase slowly and gradually, day after day.
- You don't feel well, but you still exercise. Your willpower is, of course, a plus. But experts strongly recommend resting while you feel at least some kind of unwell.
- Incorrect landing. At high speeds, to avoid injury, you should lower your foot onto your toes.
This is just a small list of mistakes that can be made while exercising on a treadmill. To avoid these and other mistakes, it is best to do a few runs with a professional trainer, or at least consult with one.