How to properly run on a treadmill. How and how much you need to run to lose weight, rules and benefits of training

Running on a treadmill: technique

Benefits of a Treadmill

Running outside is not always convenient, and sometimes there is simply no suitable place for such training near your home. Jogging in the gym or in your own apartment on a simulator replaces running on the street and has more advantages:

electronic sensors allow you to regulate time, load and calorie consumption;
safety (a flat surface protects against dislocations and muscle strains);
You can practice in any weather;
it is possible to adjust the mode;
you can control your calorie consumption.

If you decide to play sports and choose to run on a treadmill rather than in a stadium or park, you won't have to think about how to dress to avoid getting sweaty or cold. You can always create a comfortable temperature at home using an air conditioner or fan. Modern exercise machines also allow you to choose a mode for children or pensioners and at the same time monitor your heartbeat. Those who use the simulator have another important advantage - the track surface will not allow you to stop abruptly, which is very harmful. You can slow down your run and catch your breath without leaving the race.

Rules for running on a treadmill

Proper running on a treadmill requires special breathing techniques, step size and height, as well as hand work. It is not recommended to hold onto the handrails. Your elbows should be bent at right angles and your fists should be slightly clenched. There is no need to move your shoulders or swing your arms too intensely.

Also observe the following rules:

keep your body straight;
try to pull in your stomach;
do not tilt your head forward or tilt it back;
try to raise your foot as if you were constantly stepping over a small obstacle.

A sign that you have chosen the correct running technique on the treadmill is that it is quiet. Shoes should not create a “shuffling” noise during exercise. And while running, the foot should fall over the entire surface. Do not push off with the front of the sole - this can damage your joints. By following the rules and evenly distributing the load, you can not only get rid of extra pounds, but also pump up your muscles and maintain the normal functioning of your cardiovascular system.

Have you long dreamed of becoming the owner of a slim and toned figure, but don’t know where to start? In this case, the easiest and most natural form of physical activity will come to your aid - walking on a treadmill. This type of physical activity is good because it is suitable for almost everyone. Walking on a treadmill is equally beneficial for both healthy people and those for whom heavy physical activity is contraindicated. But in order to get rid of those hated extra pounds, you need to follow certain recommendations.

Benefits of walking on a treadmill

Before we begin to outline the rules that should be followed during the training process on the treadmill, it is worth talking about the benefits that it brings. And the benefits of this cardio exercise machine for the body are not only great, but also varied.

Firstly, walking on a treadmill increases the tone of muscle fibers, which gives your figure a toned appearance.
Secondly, any physical activity, including walking, helps increase calorie consumption, which directly affects weight loss. After all, when you spend more than you consume, the body begins to take energy from fat reserves.
Thirdly, training helps improve metabolic processes - metabolism. The faster the metabolism, that is, the rate of absorption and waste of energy obtained from food, the less the body accumulates fat.
Fourth, aerobic exercise, that is, long-term exercise at a relatively low intensity, strengthens the cardiovascular and respiratory systems; develops such quality as endurance; normalizes blood pressure; improves the functioning of internal organs; enriches the blood with oxygen. And by walking on a treadmill, you increase the body’s resistance to external irritants, increase stress resistance and performance, and, of course, charge yourself with positivity and vigor for the whole day.

Indications and contraindications

Walking on a treadmill, like any sports exercise, will be useful for some, but can cause considerable harm to others. Therefore, before starting classes, you should find out which group of people you belong to. As for the first, such a load is ideal in the following cases:

in old age;
with significant excess weight;
with poor physical fitness.

mitral stenosis;
heart disease;
severe form of hypertension;
pulmonary heart failure;
bronchial asthma;
angina pectoris;
heart rhythm disorder;
thrombophlebitis of the lower extremities;
exacerbation of a chronic illness;
cold;
lesions of the musculoskeletal system.

How to walk on a treadmill correctly

The benefits of cardio training on a treadmill can only be obtained if you follow simple but very important tips:

Before you begin physical activity, always warm up first. Particular attention should be paid to the places that are most involved when walking, that is, the ankles, knees, calf muscles and thigh muscles. This will prepare the body for the upcoming workout and minimize the risk of injury.
The body must be in the correct position. The chest and shoulders must be straightened, the back must be straightened, the abs must be slightly tense, and the arms must be bent at the elbows so that they form a right angle.
Breathe deeply and only through your nose. This maintains a sufficient level of oxygen in the blood and stabilizes metabolic processes. When you have rhinitis, you should inhale through your nose and exhale through your mouth.
Make the training process more varied, that is, periodically change your walking speed. Interval training allows you to burn more calories, which means results will appear faster. For example, walk the first 10 minutes at a speed of 5-6 km/h, then the next 4 minutes at a speed of 8-9 km/h, and then 2 minutes at a speed of 10-11 km/h. Repeat the pattern until the end of the lesson. Interval walking is especially effective if you have one of the following devices, such as a fitness tracker or heart rate monitor. Using such a device, you can monitor your heart rate and calorie consumption at different walking paces. Based on the results obtained, it will be easier to adjust the intensity of training.
Before and after training, be sure to drink clean, still water. There is no need to limit yourself in fluid consumption during physical activity. Try to take at least two or three sips of water every 10–15 minutes. This will help avoid dehydration of the body, plus water promotes weight loss - it removes breakdown products from the body and takes an active part in the breakdown of fats. In addition, water restores skin elasticity, which eliminates stretch marks that occur after weight loss. Please note that drinking large amounts of water during exercise is not recommended, as discomfort in the form of heaviness may occur.
The inclination angle of the treadmill determines how much exercise you get. The higher it is, the more energy you will expend. At the initial stages, the angle of inclination of the simulator should be minimal, then it can be gradually increased.
When exercising, control your heart rate, that is, your pulse. It is advisable that throughout the entire workout it does not fall below 127–130 beats per minute. But it is also important that it does not exceed the 135 beat mark. In this case, reduce your walking speed and walk at a speed at which your heart rate does not exceed normal. Over time, your heart will become more trained and you will be able to walk at a higher speed without harm to your health.
When losing weight, a very important factor is the duration of the training process. It’s worth starting with 10–15 minutes. Then gradually increase your workout time until you reach 60 minutes. Walking on a treadmill for 1 hour is optimal because the breakdown of adipose tissue begins only after 35–40 minutes of physical activity. A longer load triggers catabolic processes, as a result of which muscle fibers begin to break down, rather than fat tissue.
It is not recommended to abruptly end the training process, or even start it. Therefore, do not be lazy to do a cool-down. Walk on the treadmill at a leisurely stroll until your heart rate drops to 110 beats per minute, then stretch your muscles. The first action will allow you to gradually reduce the pressure. With the help of the second, the body will begin to recover faster, which means that the muscles will hurt much less the next day. This is a very important factor, especially for beginners who are not used to muscle pain.

Tips to help you lose weight faster

If you want to get maximum results and achieve your dream body as quickly as possible, then, in addition to walking on a treadmill, you definitely need to take note of all the following subtleties:

First of all, you need to reconsider your diet. Weight loss will occur more intensively if you give up soda, sweets, as well as fatty and fried foods. All of the above should be replaced by vegetables, cereals, fruits, eggs, lean meat, fish, durum wheat pasta, and fermented milk products. In other words, nutrition must be complete so that the body does not experience a lack of nutrients and vitamins and is saturated with only the “right” calories. By “correct” we mean calories that give the body the energy it needs to function, rather than being stored as fat.
The next tip also concerns nutrition. While losing weight, it is recommended to eat 5-6 times a day in small portions. This way you will not only normalize the activity of the gastrointestinal tract, but also improve metabolism and get rid of the feeling of hunger. The latter protects against dietary breakdowns. By the way, you can eat this way not only during the period of weight loss, but also to maintain normal weight.
Also, when losing weight, the time at which the training is carried out plays an important role. Cardio training aimed at getting rid of extra pounds is best done in the morning, and on an empty stomach. In the morning, glycogen reserves are minimal, so the body draws energy from fat deposits. In addition, this way you will set a certain rhythm for the body.
The last key nuance in losing weight is the regularity of physical activity. The more often you exercise, the faster the excess weight will go away. It is optimal to walk on a treadmill 4-5 times a week. You should not exceed the number of workouts, as this is fraught with overtraining. Overtraining is a physical and emotional condition that occurs when the body does not have time to recover from physical activity. Against this background, a person loses interest in the training process, he experiences a loss of strength and fatigue.

From all of the above, we can draw the following conclusion: walking on a treadmill is one of the simplest and most effective exercises that will help you lose weight without overload and injury. The main thing is to strictly follow all recommendations, make every effort and listen to your body. In this case, in the near future you will be able to enjoy your incredible transformation.

According to scientific research, just 15 minutes of daily light running can strengthen the musculoskeletal system and relieve many ailments.

Regular running is truly an excellent preventive measure for the body and brings many positive benefits. However, any workout should be done thoughtfully and be aware of the limitations.

Next, let's look at the benefits of running in the context of treadmill training. Let's look at how much, who and how to run (or walk) on this machine, what running does for health and whether it is useful for certain diseases.

Beneficial properties of the exercise machine for health

If we talk in general about the beneficial properties of a treadmill, then First we need to note the psychological aspect. City residents are regularly stressed and often have no idea how to achieve peace. This poses a significant problem.

Psychological factors

Treadmill can help a lot in this case and here's why:

Endorphins– joy hormones are actively produced during jogging and after exercise. They lift your spirits and make you feel truly joyful and happier. An excellent, completely natural alternative to relieving stress with alcohol and other less-than-healthy methods.
Leisure– jogging to good music or in the company of friends is an excellent leisure option. You get positive emotions, are distracted from everyday activities, and use active recreation.
Health– in the absence of restrictions, a treadmill improves and maintains health, as a result, you worry less about illnesses and leads to a positive attitude.

Having a habit of running regularly can really help a city dweller in everyday life, and you can do it. Cheerfulness and enthusiasm will become indispensable attributes of your everyday life.

Physiological factors

cardio training– strengthens blood vessels and the heart, and a lot depends on this: endurance, immunity and much more;
improvement of tone– you not only feel better, but your body also becomes leaner and more beautiful;
metabolism– the body begins to better process the elements entering it and remove toxins, skin color, quality of nails and hair improves;
– it is the treadmill that allows you to activate the processes of burning excessive amounts of adipose tissue;
productive development– if you “monitor the instruments” (measure your heart rate, choose the optimal load), this will lead to an improvement in the functionality of the body and a better result than with unsystematic running.

At the same time, you don’t even need to go to the gym to train, because they are quite accessible and take up little space.

For weight loss

When using intensive methods or incline walking for an hour you can get rid of more than 600 calories.

It is also possible to run in this mode, when active fat burning begins. This requires maintaining your heart rate in the range of 60-70% of maximum.

This running mode is not overly difficult and is accessible even to people with little training. Therefore, treadmills are highly effective for losing weight.

you will find it at the link.
Find out more about this here.

Good to know! In order to lose weight, you just need to burn more calories than you take in. The peculiarity of the treadmill is its ability to launch a more active metabolism. Interval training allows you to actively burn subcutaneous fat.

Separately for women during pregnancy

After the second trimester, it is best for women to reduce physical activity. During pregnancy, only very light to moderate exercise is possible, and it is best to leave only light walks in the fresh air. If you can’t walk outside, you can choose a treadmill.

After childbirth, the body gradually recovers over the course of about four weeks. During this period, it is also better not to resort to active training, but to limit it. And there is unlikely to be enough time during this period to train and recover normally.

Important! If you want to start exercising on a treadmill after giving birth, wait 4-5 weeks and then consult your doctor. Find out if you will have difficulties with lactation from running on a treadmill.

Generally speaking, the treadmill is not only beneficial for women and their health, but also allows you to have a slimmer figure. Although many are afraid of becoming overly muscular and thin, in reality this machine is excellent and. Therefore, the femininity of the figure will not disappear anywhere, but on the contrary, it will increase.

For men's health

One of the main bonuses for men should be endurance. Even if you are actively involved in “hardware”, cardio exercise is relevant.

At least 2-3 classes every week will help maintain health and general condition at optimal level.

We will not specifically focus on the benefits specifically for men. In fact, the effect is almost identical regardless of gender differences.

How to avoid risks?

We will consider possible harm from any, both and regardless of the type, in more detail later. Now we will note only the most important things. The most common cause of harm is ignorance and illiterate training, which can occur for the following reasons:

lack of preparation– you use training programs that are too difficult for you (if you are a beginner, use them), you do not apply the general training methodology, there is no warm-up and cool-down;
ignorance of one's own body– neglect of restrictions for activities, running without understanding the current condition of your body;
– “sticking” a sock when running, too long or short a step - such blots in technique can negatively affect your body;
low quality inventory– in fact, even a folding or mechanical treadmill for the home allows you to train normally if you choose a normal model, and low-quality equipment and the lack of normal shoes can cause a negative effect (listed in this article);
lack of consistency– even if you just run without any programs for 15 minutes a day, you need to track your heart rate, choose the optimal pace and load for your current form, otherwise you can exhaust your body or get minimal benefits;
neglect of symptoms– fatigue after training is a completely normal phenomenon, but if you don’t need to neglect sore joints or frequent dizziness, listen to your own body.

Important! If you have limitations for running, use walking. There are practically no restrictions here, and with well-structured training you can get excellent results.

It should be noted ability to vary intensity walking. Thanks to this, it becomes possible to use . For example, take this program:

warm-up walk 5-7 km/h – 8 minutes;
easy walking 7 km/h – minute;
intensive (fast) walking 9 km/h – minute;
cool down: easy walking – 5 minutes.

Points 2-3 must be repeated six times, and then proceed to the cool-down.

If it is difficult to walk at the specified speed, choose a speed that suits your own capabilities, the main thing is that the period of intense work alternates with a period of easy work.

Learn more from the video:

Can children go?

For a developing body, walking on a treadmill can also bring significant benefits. , as a rule, is electric, but there are also mechanical ones. There are folding models, but you can also buy a regular one, since they are all small in size.

How is trouble useful for children? First of all in opportunities to instill physical education in children from an early age. Not everyone has the opportunity to regularly walk with their children, not everywhere there is a suitable area for this, and the weather can be cold or rainy for long walks.

Treadmill for children capable of solving many problems:

physical education– the ability to walk more allows the child to develop better from a very early age;
positive habits– such a simulator will help instill in your child not only sitting at the computer and cartoons, but also the useful habit of exercising his own body at home. By the way, you can combine cartoons and walking on a treadmill and at the same time get rid of possible problems of childhood obesity;
prevention and treatment– if the child is sick or recovering from an illness, then a children's treadmill will always allow useful physical activity to be available.

Of course, in order to accustom the child to classes, you will need to create positive motivation(you can reward them with something for classes). A distinctive feature of children's tracks is their attractive colors, which create interest in the child.

Harm and contraindications

From the very beginning, let's look at the limitations under which walking is best for you:

diseases of the musculoskeletal system;
arthrosis, arthritis and other joint diseases;
osteochondrosis;
diseases of the respiratory system;
high blood pressure;
obesity;
suffered strokes and heart attacks;
diseases of the heart and blood vessels.

Of course, every situation is unique, and It is advisable to always consult your doctor to understand the exact picture and understand whether there is any benefit from training in your case.

However, if you have any of these ailments, you should not start running yourself. You need to start with walking. At the same time, over time it is quite possible to switch to normal training.

For example, obese people It’s really better not to run, much less do interval training. However, if you lose weight using other methods, you will later be able to run.

Important! If you have any limitations, then consulting a competent doctor is the best option to understand your prospects for studying.

Let’s note the symptoms, situations and consequences of running that also require attention:

knees hurt after exercise– you should first pay attention to the shoes and the track itself, assess the degree of depreciation; if this is not the reason, you need to take care of the joints and choose an elliptical as an alternative;
Is it possible to exercise if you have gerb?– it is possible and even necessary, sports are only beneficial here for many reasons, you just need to avoid using weights, bending and twisting the body;
effect on joints– such harm is possible only with illiterate technology or the presence of poor shoes and exercise equipment;
Nausea after workouts– most likely, you apply excessively high loads, after which you may even experience vomiting. But, if there are no gastrointestinal diseases, then do not worry - you just need to choose more moderate workouts for your current form;
if you feel dizzy– it is quite possible that the cause here is also increased workload, but if dizziness is regular, you need to undergo an examination.

Several interesting videos

If after reading the article you still have questions or doubts, be sure to watch the following videos:

In conclusion, let us note a few platitudes that, nevertheless, need to be understood.

Regular exercise on a treadmill provides many benefits to the health of women, men and children, and shock absorption systems and sensors for measuring body parameters make training productive and safe. You should start classes wisely; it is best to first be examined and evaluate your own form.

Treadmill is a simulator consisting of handrails and a rotating belt. The main thing is to choose the right exercise machine so that it does not burden you, and you can enjoy working out on it even months after the purchase.

Exercise machine treadmill can be mechanical and electrical.

A mechanical treadmill has a belt that rotates due to your efforts - it rotates while you move on it. At the same time, it is convenient that you can run at a speed convenient for yourself, as well as slow down or speed up. And this is one of the advantages of a mechanical treadmill.

Another advantage is the absence of an electric motor, which has an attractive effect on the cost of a mechanical treadmill, its weight, and energy consumption.

Well, the main disadvantage of a mechanical treadmill is that you have to rotate the running belt on your own, because this is an additional load on the legs.

But in electric treadmills, the electric motor does everything for you, and no effort is required to set the belt in motion. And the speed is set depending on your wishes and motor power. There is also a control panel with which you can use built-in activity programs or create your own programs.

Of course, an electric treadmill is more expensive than a mechanical one.

Benefits of a treadmill

The full functioning of the body is destroyed by inactivity and lack of movement. The body stops spending the energy received from food and puts aside “reserves”, which has a very detrimental effect on the figure.

In the process of running and fast walking, the body significantly speeds up the metabolism and releases a huge amount of energy. Calories are burned, the entire circulatory system is saturated with oxygen - overall well-being improves and health improves.

You don’t always want to go outside to run (rain, snow, slush, judgmental neighbors, etc.), but if you have a treadmill at home, you can run whenever you want.

Treadmills are cardio equipment. This means that with their help you can significantly improve overall well-being, increase the body's endurance, strengthen the cardiovascular system, improve insulin production, lower cholesterol and normalize blood pressure.

In addition, exercise on a mechanical treadmill by moving your own weight helps strengthen bones and reduce the risk of developing osteoporosis.

And in any case, after running for several weeks, you will have lightness throughout your body, vitality, vigor and a great mood for the whole day.

Losing weight with a treadmill

And, of course, exercise on a treadmill- This is a good way to lose a few extra pounds.

At the same time, activities can be either running or walking.

This method of losing weight, like running, has been known for a long time, and gives amazing results, because when running, a large number of muscles are used at the same time.

You can lose a few extra pounds with running in the first month, if, of course, you run regularly. But if you need to lose more than 10 kilograms, then you will have to run longer, plus regulate your diet and add strength training.

Rules for practicing on the track

In order to achieve visible results using a treadmill, you need to follow simple rules.

1. You should exercise at least five times a week.
2. It is more advisable to exercise in the morning, since at this time fat reserves are burned more easily due to the presence of a small amount of carbohydrate calories burned in the morning. It is more useful to run on an empty stomach, before breakfast, after taking a contrast shower, which will invigorate the body and make it fully ready for physical activity. After running, shower again, and then you can have breakfast. But, if in the morning it is not possible to devote half an hour to running on a treadmill, evening time is also suitable, although it will not be as effective.

3. The duration of the lesson should be 30-40 minutes.
4. Before, during and after training, you need to drink water to avoid dehydration. And, most importantly, do not overdo it with the training itself.
5. First, warm up by running at moderate intensity for three minutes, with a zero incline and a resistance of 1-5.
6. Then, also for three minutes, the preparatory part with a treadmill inclination of 2% and a resistance of 6-8. Your running speed should also be increased slightly. It should be noted that if you have no physical training at all, then you can increase the angle of inclination only after several sessions.
7. And here is the main training cycle – the resistance inclination is the same (2%). Run fast for two minutes, then run slower for two minutes, jogging. You need to do four such approaches.
8. If you feel more comfortable walking on a treadmill, then you also need to follow the correct technique. You need to walk with your chest and shoulders straightened, and your abdominal muscles slightly tense. Place your foot on your heel, then roll it onto your toes and forcefully push off with the front of your foot for a new step.
9. At the end of your treadmill sessions, slow down to cool down and walk (run) slowly for three to five minutes. During this time, the heartbeat will calm down and the muscles will return to normal, which will prevent their soreness.
10. If possible, while training on the treadmill, monitor your heart rate - it should not fall below 127-130 beats.
11. Do not try to run at a very fast pace, as you will quickly become exhausted, and after training you will be weak and tired. Running speed is not at all proportional to the kilograms lost.
12. To prevent you from getting bored quickly while exercising on the treadmill, listen to fast rhythmic music at this time.
13. Breathing when running, even on a treadmill, should be rhythmic.

Do not neglect the rules of running so as not to get a negative result!

Contraindications to classes

The treadmill is an excellent exercise machine for maintaining physical fitness.

The treadmill is an excellent exercise machine for maintaining physical fitness. Regular exercise helps to lose weight, strengthen the immune system, improve the functioning of the cardiovascular system, and even increase joy hormones - endorphins. By purchasing a treadmill, you will no longer have to worry about bad weather or rain outside. You can run at any time and in any climate. All you need is willpower.

Nowadays everyone strives for perfection. The number of fitness centers is growing by leaps and bounds. One of the most popular exercise machines is the treadmill. It belongs to the cardiovascular equipment, suitable for warming up and finishing a workout. If previously those who wanted to run had to look for a stadium, a park, get up early or exercise in the evenings, today there is an opportunity to do it right at home. You can run and watch your favorite TV series at the same time.

There is a difference between exercising at home and exercising outside. To run at home, you don’t have to dress warmly and breathe polluted air. In addition, you can place the exercise machine in any convenient place in the room, for example, in front of the TV. When watching an interesting program, the workout will seem less tiring. It is also worth noting that the load on the treadmill can be adjusted at your discretion: the inclination angle and speed can be changed, it is possible to measure the pulse, place water, a player, etc. nearby.

One of the advantages of a treadmill is its absolutely flat surface, the absence of bumps and depressions that can lead to injury. By changing the angle of inclination, you can simulate an uphill climb, which allows you to increase the load. And what is especially important is that you will not stop abruptly, as happens when running outside. Abrupt stops after a long run are extremely undesirable, as this affects the heart. On a treadmill you simply won’t be able to stop right away, since the belt gradually slows down and you need to walk on it for some time.

Another useful feature of the treadmill is the ability to measure your heart rate. While running or walking, you can monitor your heart rate, which is especially important for people with cardiovascular disease, as well as for achieving better results.

The treadmill is suitable for both running in different modes and walking. When walking, the endurance of the whole body increases, the muscles of the legs, buttocks, abs, and back are strengthened. In this case, there is no shock load on the joints and spine, which is contraindicated in obesity and certain diseases. Walking on a treadmill can burn up to 450 kcal per hour.

Benefit . Running helps you lose weight and strengthen your muscles, especially your hamstrings and buttocks. People with back problems, knee problems, or heavy weights should start by walking at an average pace.

Treadmill: benefits and harms

Mostly, treadmills are purchased by people who want to lose weight. With regular exercise and controlling your caloric intake, it is quite possible to lose extra pounds and at the same time get a toned body and elastic muscles. During exercise, you can monitor the number of calories burned. If you recently treated yourself to a piece of cake, then 1 hour of running will help you avoid adding extra centimeters to your waist.

The main benefits of a treadmill are:

The heart and blood vessels are strengthened. Cardio training helps strengthen the immune system, increase endurance, prolong life, etc. If you want to get sick less and feel better, then take up running.
Regular exercise makes your figure slimmer and more graceful. Fats are burned, muscles are strengthened and toned. Running in combination with a proper diet gives amazing results and the body looks not just slim, but also toned.
Exercising on a treadmill improves metabolism, which in turn speeds up the process of losing weight and improves the quality of hair and nails.
For joint diseases, injuries, spinal diseases and obesity, it is possible to practice walking at a comfortable pace. At the same time, the muscles will also be strengthened, and the load on problem areas will be reduced as much as possible.
Daily exercise increases the concentration of carbon dioxide in the blood, which speeds up the process of burning fat. For a fat cell to start burning, it needs oxygen.
Classes at home or indoors take place in more comfortable conditions. Not everyone has the opportunity to run in a nice park or stadium away from cars and dogs.
Reduces the risk of herbs. Since the surface of the simulator is absolutely flat, the practitioner does not have the risk of twisting his leg or injuring it in any way. In addition, the treadmill stops slowly when turned off, which means that you still need to walk on it for some time. This is very good for the heart and blood vessels, since a sudden stop is stressful for the body.
Increased functionality. The simulator is equipped with various sensors and measuring instruments, which allows you to monitor your heart rate during exercise.
Convenience and compactness. Models with a folding mechanism are quickly assembled and do not take up much space in the apartment.

Treadmill: benefits for the body

As noted above, exercise on a treadmill helps you lose weight, strengthen your leg and back muscles, and relieve psychological and mental fatigue. What else is this popular simulator useful for? What are its benefits for the body?

Normalize metabolism;
Stabilize the respiratory system;
Improve the functioning of the cardiovascular system;
Warm up before strength training or, conversely, relax your muscles after an intense workout with dumbbells;
Work your back muscles and strengthen your muscular frame;
Strengthen immunity;
Increase endurance.

Contraindications

There are obvious benefits and harms of a treadmill. Not all people benefit from running. Treadmill exercise is contraindicated for people:

With osteochondrosis and other diseases of the musculoskeletal system;
With joint diseases (arthrosis, arthritis, etc.);
With high blood pressure;
With diseases of the respiratory system;
Obese;
With diseases of the heart and blood vessels (heart attack, heart defects, VSD, previous strokes, etc.).

During pregnancy, especially after the second trimester, it is necessary to minimize physical activity. It is useful for expectant mothers to walk in the fresh air, but they will have to give up running. Of course, having a disease is not a reason to give up physical activity, but it is better to look for more gentle options. The best solution is to walk at a moderate pace for 30-40 minutes.

Walking on a treadmill - benefits:

Metabolic processes accelerate;
Muscles are strengthened;
The load on the back, joints, feet, knees is minimized;
The body is actively saturated with oxygen;
Weight stabilizes;
Improves mood, well-being and strengthens immunity.

Enhanced calorie burn program

The rate of calorie burning is affected by the intensity of exercise. The treadmill allows you to completely control the process. To train your heart and burn fat, it is recommended to alternate running with walking. Use this scheme:

Energetic running - 1 minute (7.5 - 13 km/h);
Easy jogging - 1 minute (5.5 - 6.5 km/h).

The cycle must be repeated 6 times. After this, you should switch to a short sprint (30 seconds) at maximum speed, and then 2 minutes of walking at a moderate pace. If possible, repeat the sprint again.

Thus, during a workout you can burn 110-180 kcal, with sprinting - 150-210 kcal.

If your heart rate rises to 140 beats per minute, then reduce the speed and later increase it again. At the end of the session, do not immediately step off the treadmill and walk until your heart rate is more than 100 beats per minute.
The incline of the treadmill changes at a frequency of half a degree. Walking and running with the platform tilted significantly increases the load, but for running it is not advisable to raise the treadmill higher than 1-2 degrees. The tilt function is more suitable for walking.
The number of classes per week can be adjusted independently, based on your own capabilities. Beginners should start with 3 times a week. If you want to lose weight, you should run at least 40 minutes a day, but no longer than 1 hour, otherwise your muscles will start to burn.
You need to exercise in comfortable clothes and running shoes. Buy sneakers with shock-absorbing soles for training. Shoes should support the foot well.
Decide on goals and objectives. Depending on the desired results, choose your training program.
Some models have built-in programs that are designed to achieve specific goals. Just enter your parameters: weight, age, and the program itself will select an individual load. This is a kind of personal trainer. These treadmills are more expensive, but they are more functional and durable.
If you combine exercise on a treadmill with strength training, the effect will be achieved much faster, and your figure will acquire proportional and harmonious shapes. Use dumbbells, do squats, pump up your abs and don't forget about stretching.
Do not hold onto supports with your hands, as this will somewhat reduce the effectiveness of the workout.
Leave the path only after it has come to a complete stop.