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Treadmill for home. How to run to lose weight on a treadmill

Running on a treadmill is an affordable and effective way to keep fit, healthy and youthful for men and women.

Using various speed modes and other methods, you can successfully work out your muscles and remove extra pounds.

How to lose weight with this simulator? The only condition for obtaining the effect of classes is to comply with the necessary rules and have one hour of free time every day.

Benefits of treadmill walking

How can walking be helpful?

Maintaining good physical shape without excessive stress;
Training of the cardiovascular and respiratory system;
Load intensity regulation. The ability to set various parameters: from small loads to quite significant ones;
No age restrictions of any kind.
Possibility to use any free time.
, as a gentle physical activity.

How to walk to lose weight?

Before you start training, you need to learn a few important rules, which will be discussed below.

How often do you need to exercise?

The walking program for burning fat is individual. On average, it should be one hour a day. Some trainers advise exercising on this simulator every other day with an intense load. You can use different types of activities, such as: walking uphill and with weights, which involve different durations and different levels of intensity. How often and To get started, just do it twice a week. Gradually, the load and frequency of classes must be increased.

What pulse and speed should be?

Walking speed schemes from different trainers may differ due to different approaches. One of the most common recommendations is to determine the speed while focusing on the pulse rate, which should be equal to one hundred and thirty beats. Although this indicator is individual for each. Depending on the goals pursued in the process of training, it is customary in sports circles to distinguish

The value of the maximum heart rate depends on age, health status, the presence or absence of physical fitness, as well as the presence of extra pounds.
The simulator, equipped with a heart rate sensor, will help you control your heart rate and adjust the load correctly.
It is necessary to precede the workout with a warm-up, which is done by walking at a slow pace. Walking speed should be gradually increased to reach a heart rate indicator, which is equal to an average of one hundred and thirty beats. The speed must be such as to maintain this indicator for twenty minutes of walking.
Then, at the final stage of training, the speed is gradually reduced. The recommended time for this stage of training should be ten percent of the time of the entire lesson.
An indicator that you have chosen too high a speed is a feeling of extreme fatigue, so the speed must be adjusted downward.

Attention! It is necessary to change the speed after pressing the "stop" button and stopping the track. In order to comply with the rules, you must not change the functions while the simulator is running.

How to breathe during a workout?

Proper breathing is, first of all, measured breathing. If you are suffocating and you do not have enough air, then the pace of walking is chosen incorrectly and its intensity must be reduced.

4 different walking options

There are several basic types of step training. Let's take a closer look at each of them.

1. Interval

This type of exercise gives a strong load on the muscles, more intensively trains the respiratory and cardiovascular system. It is chosen by those who want, above all, to achieve weight loss. This type is great in terms of strengthening the muscular system. A characteristic feature is that its intensity is constantly changing. This is done with the slope of the working surface of the track. When the canvas is tilted, more effort is expended on walking. Accordingly, the lesson is more efficient.

Approximate lesson plan:

The initial stage begins with a warm-up, which lasts from five to ten minutes. The speed is four kilometers per hour. In this case, the working canvas is horizontal relative to the floor.
The actual workout lasts from twenty to thirty minutes. At that time every five minutes we increase the angle of inclination by two degrees at a speed of five to six kilometers.
On some modifications of the simulators there are buttons for a gradual change in the angle of inclination and speed. They are also equipped with various modes and training programs.
At the final stage, we reduce the angle of inclination in the same sequence in which we increased it. The recommended time for this stage should be about ten percent of the time of the entire lesson. Some coaches advise setting the duration of the final stage to about ten minutes.
At the last stage, the working surface returns to a horizontal position.

There are others effective on this simulator.

Attention! It is necessary to change the angle of inclination after pressing the "stop" button and stopping the movement of the track.

2. Scandinavian

Nordic walking with sticks imitates the movement of the hands when skiing.

This type of training gives a uniform load on the muscles, joints and ligaments. It is an excellent opportunity to strengthen the cardiovascular system. Reliance on sticks reduces the load on the joints.

This type of walking may be recommended. It has little use for treadmill use. Used for walking outdoors on flat and rough terrain. This option is perfect for those who doubt which is better -.

3. Uphill (with running belt tilted)

Hill walking is a variant of classic walking, but the working surface of the track is in an elevated state for the duration of the workout. This makes it possible to give a stronger load to the muscles of the legs, as well as the gluteal muscles. This type of walking is used by those who want to lose extra pounds, and.

Sample workout program:

The first stage is a warm-up, which lasts five minutes at a speed of four kilometers per hour. In this case, the working canvas is located horizontally.
Next, the canvas rises by a given number of degrees. On average, this figure is ten degrees. The main part of the workout lasts from twenty to thirty minutes, at an average speed of six kilometers per hour.
At the final stage, the working surface is brought to a horizontal position. The recommended time for this stage should be an average of ten percent of the duration of the entire lesson.

4. With dumbbells in your hands or weights on your legs

The use of weights is advisable for training those who have already mastered the treadmill, and not

Weights - this is a more difficult stage of training on the simulator, which has a number of age and health restrictions. Such loads are shown to healthy young people who want to strengthen muscles and lose weight as soon as possible.

The use of additional weight is excellent, it increases the load on the muscles and joints. The selection of weighting agents must be approached carefully and not immediately apply a lot of weight.

Such exercises can be practiced every other day, since after heavy loads the muscles must rest and recover. You need to start with the use of weighting agents weighing half a kilogram, increasing it every week.

To reduce unwanted stress on the joints of the legs, you need to

This type of occupation involves the use of a horizontally located working canvas.

The first stage is a warm-up, which lasts five minutes at a speed of four kilometers per hour.
The main part lasts from twenty to thirty minutes, with an average speed of six kilometers per hour.
The final part can be an average of ten minutes. The speed is set to be suitable for walking at a leisurely pace.

Carefully! Do not use more than half a kilogram at the beginning of classes. This can injure fragile ligaments.

The effectiveness of these workouts for weight loss

With regular exercise, brisk walking or running is a fairly effective way to not only to lose weight, but also not to gain it in the future. By changing the angle of the treadmill and increasing the speed, you can tailor the workout to your needs.

The ideal combination is to exercise on a treadmill along with a balanced diet. With this approach, you can lose up to one kilogram per week.

Nutritionists call this weight loss ideal, since calorie consumption is slow, which means that its results are more stable than with rapid weight loss.

Instructors and sports doctors advise adhere to the principles of healthy eating constantly. Parting with extra pounds with immoderate consumption of high-calorie foods, they can be returned again.

Some helpful videos

For an even deeper understanding of the issue, we advise you to watch the video below:

The benefits of training on this simulator can be crossed out by non-compliance with the recommendations and the desire to get results faster. Increase the load in stages, take care of your health. Remember that classes should bring vivacity and good health, and not fatigue and weakness!

Morning jogging, according to experts, is one of the most effective ways to lose weight. But not everyone has the opportunity to practice outdoors. Some people don’t have a suitable area for running, some don’t like the weather outside, or maybe they just feel uncomfortable. Therefore, the same experts suggested replacing jogging on the street with classes at home on a treadmill. How to use this simulator correctly and is it possible to overcome excess weight solely by training on it?

How effective is the treadmill for weight loss?

The main question that worries everyone who wants to lose weight with a treadmill is how many calories can be burned and how quickly this happens. It is important to understand here that the amount of energy consumed by each person is different. It depends on weight, physical fitness, regularity and duration of training, diet, and many other indicators. And also it should be noted that the calorie counter located on the simulator does not give a 100% correct result, it “averages” it. This is especially true for the first 10 minutes of training, when the body manages with glucose and glycogen, without using fat.

Calculating calorie burn during exercise

Calorie consumption when exercising on a treadmill depends on the pace and mode of training. Burning kilocalories on average is:

with fast walking - 200-300 kcal per hour;
with light running, about 400–500 kcal are burned per hour, which already allows you to lose weight;
at a high pace of running per hour, from 600 to 800 kcal are lost.

Starting to exercise on a treadmill (magnetic, electric or mechanical), do not get hung up on calories. The main thing you should strive for is to improve your health. Remember to get good sleep. And in order to lose weight correctly and without harm to your health, exercise regularly and for as long as possible, but do not overload and monitor your heart rate. The recommended zone of this indicator for those who want to lose weight is 119-139 beats per minute. Running speed, calories lost, time, modes, heart rate and other indicators are visible on the computer screen built into the treadmill.

Contraindications

Treadmill workouts are high intensity. In this regard, running is contraindicated in the following diseases:

cardiopulmonary insufficiency;
problems with the bronchi;
angina;
hypertension;
mitral stenosis;
heart disease, etc.

In order for treadmill training to be effective and safe for health, follow the recommendations:

Choose comfortable shoes that provide proper foot placement, cushioning and ventilation. It is best to consult with an orthopedist, who will give professional advice on choosing shoes for your feet.
Start your workout with an easy walk - 7-10 minutes. Then get off the machine and do a few squats, bends, swings, and calf raises. Muscles should be warmed up.
When running, keep your arms at an angle of about 90 degrees, let them move freely. Do not hold on to the handrails so as not to shift the center of gravity.
Don't slouch. With incorrect posture (both when running on a treadmill and in everyday life), you will start having problems with your spine.
While running, look at the finish line. You can not bend down and look at your legs, as you can lose balance or stretch your back, neck.
Land correctly to avoid injury to your knee or ankle. If your running speed is about 8 km / h, it is best to land on your toe, distributing the load further on the entire foot.
Do not jump off the track at full speed to avoid injury. Better lose a few seconds, slow down and get off the track safely.
Do not take very large steps, choose the optimal width. Ideally, this is 3 steps per second.
Skip a workout if you don't feel well. A cold, high blood pressure, or a racing heart gives you a reason to take a day off today.
To burn more calories and keep the concentration of movements will help the change of running modes. Don't always work at the same pace. It is better to switch to a lighter mode, then to a more intense one.
If you run in the morning, don't do it on an empty stomach. A few spoons of oatmeal, an apple and a glass of water before training is what you need. And immediately after training, it is better to refrain from eating.
Do not immediately take too high a pace. The load should be increased gradually.

2 ways to lose weight on a treadmill

In three months, you can lose 4 to 8 kg of weight if you use the following exercises:

Long but effective. Every day or even twice a day, train for an hour, light jogging or walking. This is especially true for obese people. Do not forget about the correct diet and proper sleep. Carbohydrates and proteins - that's what should be in your diet in sufficient quantities. Fatty and fried foods are best avoided. It is also important to eat according to the regime, 5 times a day, in small portions.
Not slowly, but surely. Interval training allows you to lose weight quickly. After the warm-up - a moderate run for three minutes, then a minute of accelerated mode. Slowly increase the difficulty of the workout by increasing the intervals in the direction of speed. You will end up with a 1:1 ratio and finish your workout at 2:1 intervals (where 1 is your recovery time). Be careful not to overwork. The session lasts 20-25 minutes. This method of losing weight should be applied 3-4 times a week for three weeks. Then you should switch to a lighter course (also for 3-4 weeks).

By exercising on a treadmill, you can lose weight from 4 to 8 kg

Watch your breath. Breathe deeply through your nose. Each inhalation and exhalation should be equal in time to two steps. If this breathing becomes difficult, inhale through your nose and exhale through your mouth. The occurrence of shortness of breath indicates that you have chosen too high a pace of running.

Walking at a fast pace is great for burning excess fat. Such training makes it possible not only to lose weight, but also to achieve the elasticity of the muscles of the whole body. Start walking briskly for 30 minutes a day, increasing your daily time until you reach 60 minutes or more. Listen to your body - it will tell you when it's time to stop walking.

Switching the speed will help you get a charge of vivacity from your workout. From monotony, time drags on long and boring. By changing the pace, you will not only lose weight faster, but you can also get real pleasure from exercising on the simulator.

Whether you walk or run, it doesn't matter. Increase the angle of incline and thereby you will increase the load, which means you can burn more calories. Set the angle of the track so that you are comfortable.

Training in the maximum acceleration mode is most effective for losing weight, but you have to work to the limit, because sprinting is a super-fast running mode. However, calories are burned at full capacity. To begin with, we do a sprint for 30 seconds, then a calm step for 2-3 minutes. So we repeat 4 times. Over time, gradually increase the sprint to 10 visits.

Treadmill workout programs

For beginners, training with different speed modes is most suitable: from low to high. It is also called "fartlek" (Swedish).

Easy run - speed 4, time - 1 minute.
Moderate run - speed 5, time - 1 minute.
Fast run - speed 7, time 1 minute.

The cycle must be repeated without stopping 7-10 times (in time - about 30 minutes). Switching to easy running, you rest. If you want to increase the load, change the incline of the treadmill or add speed. Beginners are recommended to do such runs 3 times a week for a month.

When exercising on a treadmill, it is important to choose the right training mode.

After you pass the beginner level, you move on to the intermediate level, where the running methods are more dynamic and there is a more complex interval load.

Fast run - speed 8.0, time - 90 seconds.
Fast run - speed 8.2, time - 80 seconds.
Fast run - speed 8.4, time - 70 seconds.
Fast run - speed 8.6, time - 60 seconds.
Fast run - speed 8.8, time - 50 seconds.
Fast run - speed 9.0, time - 40 seconds.

After each "step" you need to take a rest - 1 minute of brisk walking. Having passed all this “ladder”, go back in reverse order (from bottom to top), only do not change the speed, stay at the maximum all the time - 9.0. If you feel that you can take an even greater load, add an acceptable angle of inclination for yourself.

Experienced runners always use interval running, raising their level of training even higher. Check out one of the toughest treadmill programs out there:

1 minute fast (10) + 1 minute rest (7).
1 minute fast (9.8) + 1 minute rest (7.3).
1 minute fast (9.6) + 1 minute rest (7.6).
1 minute fast (9.4) + 1 minute rest (7.9).
1 minute fast (9.2) + 1 minute rest (8.2).
1 minute fast (9.0) + 1 minute rest (8.5).
1 minute (8.8) +1 minute (8.8).
1 minute (8.6) +1 minute (9.1).

Using this 8-cycle training scheme, you will lose calories as quickly as possible. This technique is used if you want to lose weight in a month. However, do not forget that before moving on to the third level, you must complete the previous two.

Video: running for weight loss

Mistakes when running on a treadmill

Mistakes in training are made not only by beginners, but also by experienced people who at one time were inattentive to the rules of training on a treadmill. But if you make mistakes, you can not only not achieve the desired results, but also harm your health. We list the most common:

You lean on the handrails, thereby shifting the center of gravity and transferring the load intended for the legs to the hands. The skeletal system and joints of the hands suffer from this error.
You do not increase the load from workout to workout. All body systems should feel an increase in the intensity and pace of running - then they tune in to active correct work.
Wrong breathing. Breathe through your nose, calmly and evenly.
You are a beginner on the treadmill, and already take the maximum start. Loads should increase slowly and gradually, from day to day.
You don't feel well, but you still train. Your willpower is, of course, a plus. But experts strongly recommend resting while at least some discomfort is felt.
Wrong landing. At high speed, to avoid injury, you should put your foot on the toe.

This is just a small list of mistakes that can be made while running on the treadmill. To avoid these and other blunders, it is best to have a few runs with a professional trainer or at least consult with him.

Can you lose weight with a treadmill? How much to run on a treadmill to...

Can you lose weight with a treadmill? How much to run on a treadmill to lose weight? Does the treadmill help you lose weight? What is the best treadmill for weight loss? If there is a treadmill at home, how much to run to lose weight? These questions are asked by almost all novice athletes when purchasing a simulator or buying a subscription to a gym. Despite the huge number of fitness methods, running is one of the best ways to lose weight, and a treadmill helps to lose weight no worse than outdoor activities. It turns out that there are a variety of treadmill weight loss programs that are designed for beginners and advanced users. Weight loss on a treadmill (reviews) occurs after a few months.

The benefits of a treadmill for weight loss

It is worth noting that training on a treadmill for weight loss and for strengthening the systems of the whole organism are equally useful. About how the treadmill works, reviews of those who have lost weight testify best of all.

Treadmill - benefits for weight loss:

Thanks to regular exercises, bones and muscles are strengthened, the work of the respiratory and cardiovascular systems is improved, metabolic processes are activated;
Running is an aerobic exercise that allows you to increase endurance;
During exercise, the body is saturated with a large amount of oxygen, which contributes to the intensive burning of fat;
On average, from 400 to 700 kcal is spent on a treadmill for 1 hour, depending on the speed and personal data of the person involved.

How to exercise on a treadmill to lose weight?

There is no and cannot be a universal method on how to lose weight on a treadmill. The treadmill is effective for weight loss only if classes are carried out regularly and in accordance with certain rules. Running on a treadmill for weight loss can bring amazing results when combined with a balanced diet. The effectiveness of classes is affected by the duration of the run, speed, angle of inclination, and individual characteristics of a person: age, weight, health status, constitutional features, the presence of chronic diseases, etc. However, there are general recommendations that are useful to all practicing treadmill exercises for weight loss. So, let's get down to practical advice.

During training, the chest and shoulders should be open, and the abdominal muscles should be tense. Hands must be involved in the work, you can not put them on the handrails. Bend your elbows and press a little to the body. Running should be as natural and effortless as possible. Move slowly, increasing the load gradually.

A very important component of training on a treadmill is breathing. If you breathe incorrectly, then at the moment of tension, blood circulation becomes difficult, as a result, the level of oxygen saturation in the blood decreases, and this leads to a violation of metabolic processes. To prevent this from happening, you need to breathe deeply and through your nose. If you have a cold, your nose is stuffed up and you cannot breathe through it, then inhale through your nose and exhale through your mouth.

Another topical issue for runners is training time. Some athletes claim that running in the morning is most effective, while others are inclined to think that you need to run in the evening. At the same time, each side has convincing arguments and arguments. If you have free time in the morning, and you wake up easily, then you may well study before the working day. Morning training will help to cheer up faster, "start" metabolic processes, set up the body for productive work during the day. An evening jog is a great way to relieve stress or tension. In general, experts agree that no matter what time you choose, training on a treadmill will bring much more benefits than lying on the couch and watching TV.

Treadmill exercises for weight loss

Treadmill training does not require variety, but it can be made effective and interesting. It all depends on how you use the simulator and how much you use its capabilities. If there is a treadmill - is it possible to lose weight? Such a simulator as a treadmill for weight loss (reviews) gives excellent results.

Walking on a treadmill

Gives amazing effect. Many underestimate the benefits of regular walking and neglect it, but in vain. Walking affects all muscle groups, helps to strengthen muscles, relieves fatigue and tension, and accelerates the process of fat burning. Just 30-40 minutes of walking a day on a treadmill on the street will normalize the functioning of the cardiovascular system and improve health. Walking is useful for those who cannot run for medical reasons. In addition, running is strictly contraindicated for people with obesity, but walking for them is a real salvation and a safe way to lose weight. At the same time, the joints and spine of a person do not experience such a strong load and shake-up, as occurs with light or intense running.

Many leading nutritionists believe that walking on a treadmill for weight loss should take about 40 minutes every day. If you follow a diet and walk every day at an average pace, then the weight will go away quickly. Fast walking for weight loss on a treadmill allows you to burn more calories. Walking on a treadmill for weight loss (reviews) is the most gentle type of sports load.

The almost magical properties of running have been known since ancient times. This type of cardio load is the most popular and eventually addictive. Beginners usually start training with enthusiasm, but it passes literally in 1-2 weeks. If you listen to the advice of those who have lost weight on a treadmill, the reviews are the most impressive. After about 3 weeks, jogging begins to bring pleasure, and after a couple of months it is impossible to imagine your life without them.

In addition, many people know that if you run on a treadmill, you can lose weight. If we compare the two most popular simulators: an exercise bike or a treadmill for weight loss, then in many respects the treadmill wins more.

Sprint on a treadmill

Weight loss with a treadmill is affected by the speed and intensity of the workout. If you give all your best at 100% and at the end of class you want to squeeze out a T-shirt, then we can say that the day was not in vain. Can you lose weight by running on a treadmill? Definitely possible, but for this you need to practice sprinting and moderate running, as well as walking. Running at your limit allows you to burn more calories in less time.

Simulation of climbing uphill

To make your workout more productive, you should change the angle of the running belt. Losing weight on a treadmill in this way will be an order of magnitude faster. Today, cardio training is in great demand, built on the alternation of walking at a certain angle of inclination and walking at a certain speed. If you were wondering how to walk on a treadmill to lose weight, then be sure to try alternating. The answer to the question: “How much can you lose weight on a treadmill?” will depend on the speed, angle of inclination, duration of the workout and the individual characteristics of the person.

Speed

The first enemy of a quality workout is monotony. It is important to know not only how the treadmill works, how much you need to run to lose weight, but also how to make classes more interesting. It is very simple to do this: change your speed, alternate between sprinting and slow running, walking on an incline and on a straight surface. Thus, your activities will bring more pleasure.

Can you lose weight by running on a treadmill? Of course you can. To do this, you need to do at least 3 times a week and at least 30 minutes. Another topical question: "How much to walk on a treadmill to lose weight?". You need to walk for at least 40 minutes at an average pace so that you can talk freely without being out of breath. It is also necessary to monitor the pulse sensors.

Treadmill: weight loss program

You have a treadmill - how to lose weight with it? Your friend lost weight on the treadmill, but you can't do it? Want to learn how to run on a treadmill to lose weight? You already have a treadmill, how to exercise to lose weight? Anyone who doubts whether it is possible to lose weight on a treadmill should try interval training. If the extra weight stubbornly does not want to go away, you need to shake up the body. Interval running for this purpose is best suited.

It is necessary to clearly plan the time of sprinting, slow running and rest. A treadmill training program for weight loss might look like this: 1 minute - fast running, 2 minutes - slow running, 4 minutes - intensive running with an incline of the running belt, 7 minutes of rest. The duration of the sprint and rest must be adjusted based on your own capabilities. To lose weight on a treadmill (reviews), you need to give all the best.

The most important thing in interval training is running at the limit of your capabilities for a certain time. You can stop only when there is no more strength left. It has been proven that even after the end of the interval training, active calorie burning occurs. Thus, on a treadmill, you can lose weight in just a couple of months. If you want to understand how to lose weight on a treadmill, an interval training program will be your best option.

How much to do on a treadmill to lose weight? You need to do it from 3 times a week, but not more than 6. The duration of the workout is from 40 to 60 minutes. At the same time, it is important to adhere to proper nutrition, since losing weight with the help of a treadmill with an excess of calories will still not work. 70% of success depends on the diet. The treadmill for weight loss is used as an additional tool.

Treadmill: how to exercise to lose weight?

It is better to start training with walking or slow running. Pay attention to the pulse. An adult needs to be guided by a simple formula for calculating the upper pulse threshold: 220 minus age. For a 30-year-old athlete, the upper heart rate threshold will be 190 beats per minute. At the same time, most of the classes should take place with a pulse equal to 75% of the maximum.

Treadmill for weight loss: how to do it? If you have a treadmill at home, weight loss exercises will help you get a lean body. Sample workout plan:

6-7 minutes walking or running at an easy pace;
Fast running within 70-75% of the maximum possible load;
5 minutes of the most intense run (90-95% of the maximum);
3-5 minutes - walking or easy running.

Treadmill: workout for weight loss

How to lose weight fast on a treadmill? Classes on a treadmill for weight loss (reviews) are best done according to the program.

An example of a fat burning workout:

5 minutes running up to 60-75% of the maximum;
40-50 minutes running with maintaining a heart rate within 60-75% of the maximum;
5 minutes slow running or walking.

The duration of the workout is 40-60 minutes.

Do you have a treadmill for weight loss: how to exercise for greater efficiency?

Interval training example:

5-7 minutes - running at an average pace;
15-20 minutes - alternation of acceleration and recovery in the ratio: 1:1 or 1:2;
3-5 minutes - easy running.

Training time is 25-30 minutes.

Example #2 Interval Training:

5 minutes - easy run;
4 minutes - running at a speed of 10 km / h;
4 minutes - running at a speed of 10 km / h, the angle of inclination is 2 degrees;
3 minutes - speed 11 km/h, tilt angle 2 degrees;
3 minutes - speed 11 km / h, tilt angle 4 degrees;
4 minutes - speed 10 km/h, tilt angle 0 degrees;
2 minutes - speed 8 km/h, tilt angle 0 degrees;
2 minutes - speed 11 km/h, tilt angle 0 degrees;
1 minute - speed 11 km/h, tilt angle 4 degrees;
1 minute - speed 12-13 km / h, tilt angle 4 degrees;
5 minutes - easy run;

The duration of the workout is 35 minutes.

Is it possible to lose weight on a treadmill - reviews indicate that it is possible. To lose weight with a treadmill (reviews), you need to exercise systematically and slightly reduce the calorie content of the diet. Interval training has the best fat burning effect. Thus, if you have a treadmill, you can lose weight in just a few months. Read about how the treadmill works (reviews of those who have lost weight).

But, like any type of training, the treadmill has its own specific features. We asked the fitness trainer of the BodyArt fitness sports club Alexander Osipenko about them.

Sasha, please tell us, first of all, what is the difference between running on a treadmill and running on the street?

First of all, a good treadmill has a cushioning system, and when running on asphalt, the shock load on the spine and joints is higher. Therefore, there are even different running shoes for running on a treadmill and on other surfaces (asphalt, dirt, stadium surfaces). Plus, the treadmill is a little easier to run on because it pulls itself up and does some of the work for you. To equalize the load with running on the street, many athletes set themselves an incline angle of 2-3% when running on the track. Another point is the burning of oxygen, on the street your body works it out much more than in the gym. But all this is compensated by a good ventilation system and open windows.

How to choose the right speed on the treadmill, monitor the pulse? Indeed, in modern tracks there are so many additional functions. How to deal with them?

To be honest, these are more marketing gimmicks than life-saving gadgets. When running, you must first of all focus on your feelings. But, if you want in numbers, then the standard heart rate readings for cardio running are 120-130 beats per minute. If you are better prepared, this figure can be 140. The speed level, in turn, is selected based on the pulse. In essence, you raise the level until the heart rate reaches the desired mark, and then run at that speed.

But on the other hand, it is also important to raise your bar. I always say that if you feel comfortable in training, then you need to increase the load. Otherwise, the body quickly gets used to it, and training ceases to give the desired effect. They remain healthy, but useless for losing weight or pumping muscles.

And how can you increase the effectiveness of training on a treadmill?

The best option is to enable acceleration. If the level of training allows, you can do this even with a good slope. This is interval training, it is much more effective than monotonous running at the same pace. For beginner athletes, to increase the load, it is enough to simply increase the angle of inclination. It complicates the work and switches the load higher, to the muscles of the back of the legs. For girls, this is a big plus, because all the necessary muscles of the legs (buttocks and thighs) are well worked out, and at the same time the front muscles are not pumped (legs do not get bigger).

That is, the loads need to be alternated?

Yes. You can run with an incline for about 5 minutes, and then return the track to its normal position. Training should be interval with different types of load. The biggest problem with the body is addiction. There is a popular misconception that if the load is perceived as comfortable, then it suits you. In fact, the opposite is true, if you are comfortable, then you are not finalizing.

Let's say I can run for an hour at some pace and I'm comfortable, difficult, but I don't fall. If I run like this for a week, will it give me any result other than health benefits?

While it is difficult, but "I do not fall" - will give. But when it becomes easy (and such a moment will come), it will no longer be. For health, this is an excellent job, like exercising, but for muscle development and weight loss it is practically useless. Everything here is very cleverly arranged. When you run for an hour for a year, over time your body gets used to it and spends much less energy and calories on this work.

The point is that when the work is difficult for you, the body needs to recover from the workout, and it expends a lot of energy on recovery. And that is weight loss. Therefore, when the work is comfortable, recovery, and at the same time burning additional calories, does not occur.

What else can you do on a treadmill besides running? Are there any special workouts?

In fact, apart from running and walking on a treadmill, you can’t really do anything else. You can change the speed, the angle of inclination, this will increase the effectiveness of the workout. In addition, you can run with weights (there are on the legs and arms). By the way, running with weights on your hands is well suited for drying your hands and shaping the relief. You can also combine running with dumbbell throws, pumping biceps, but this is a workout for those who already have running experience.

Does running on a treadmill help you lose weight?

I always say that the result depends on the amount of work. If after a workout you only have a small drop of sweat running down your cheek, then there will be no result. And if you have worked with normal acceleration and shortness of breath (it must be), then yes, running will help you lose weight. The most effective run for weight loss is interval running, and at the end of the workout it should not only be difficult, your legs should practically give way.

Are there any contraindications for running on a treadmill?

Running is most dangerous for your knees, and it doesn’t matter if you have healthy knees or already have problems. Sooner or later, with regular exercise, pain and discomfort will appear. To protect your joints, you need to pay special attention and run only in special shoes. Sneakers with a flat sole are not suitable for running, they must be with a good cushioning system. In general for running, this is the only specific problem. Other contraindications are the same as for other active sports: heart problems, high blood pressure, tachycardia. But, proper running at a calm pace, almost like a swimming pool, has no contraindications.

Instruction

If possible, use a ragged rhythm on running track. This will provide the maximum load on the . If this is not provided, change it manually. First, set the mode, after that - medium, switch to fast for five to ten minutes, after which - again to medium. Switch between medium and fast pace in order to achieve the maximum result of endurance gains and weight loss.

Be sure to follow the right diet: give up heavy and fatty foods, try to limit yourself to meat and sweets. Drink as much water as possible to compensate for fluid loss. Do not eat anything an hour and a half before and an hour and a half later. Do not eat anything after six in the evening; in case of severe hunger, get by with dried fruits or vegetables. It is advisable to work on running track to burn all the calories accumulated during the day, minimizing the amount.

note

To really lose weight, you need to eat carbohydrate-rich foods (cereals, vegetables, fruits) an hour before exercising in the gym. However, classes cannot be carried out on a full and empty stomach, it is necessary to eat moderately. In order for the training to give the desired results, it is necessary to run on a treadmill every day. There should be a minimum of five lessons per week.

Helpful advice

If you have chosen for yourself such a method as running for weight loss, but want to work out at home, a treadmill is a must. How to lose weight with a treadmill? First of all, you really have to want to lose weight and put a lot of effort into it. To do this, you need to practice regularly, and not occasionally. If you started walking on the track, then, getting used to the load and speed, you should start running.

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how to exercise on a treadmill

The treadmill is perhaps the most popular exercise machine that is purchased for use at home. However, it has been noticed that in gyms, many people prefer and love treadmills. Everyone understands that running is an effective and versatile physical exercise and in terms of positive effects on fitness and well-being is even ahead of cycling and swimming.

Instruction

In the first 5-7 days of training, pay increased attention to walking, not running. Running should be 1/10 of the whole. And the time should not exceed 20-25 minutes. So you protect your body from overload. Of course, a lot depends on physical fitness. Listen to yourself: if you are ready to give your body a big load in the very first days, this is your business, but this approach threatens with muscle and joint pain and even tachycardia. In any case, the lesson should begin with a step warm-up and end with an easy walk.
From the second week, the load can be increased by bringing the ratio of running to walking to equal segments (for example, walking for 10 minutes and the same amount of running). Despite the fact that in the second week you are already more enduring than at the beginning of classes, it is still worth choosing a training program wisely, without bringing yourself to exhaustion. Fatigue should be pleasant.

The running speed should be set so that it allows you to maintain the heart rate within acceptable limits. The pulse can be controlled based on the readings that are on the instrument panel. And the legal limit is 200 minus your age. Do not stop training abruptly, this will negatively affect the work of the cardiovascular and respiratory systems, because. they are not able to rebuild in a short period of time. Failure can even cause loss of consciousness.