People who regularly visit gyms and fitness centers have long been accustomed to the treadmill. But if a person buys this exercise machine for home, then turning on and controlling the treadmill can cause difficulties. In this article we will talk about how to operate the simulator and use it as efficiently as possible.

Treadmill- This is one of the key exercise equipment in any gym. Its undeniable advantages include the ability to successfully imitate real running, while even surpassing it in efficiency. After all, during a regular run, a person does not have the opportunity to select the incline level or turn on the fan, but when exercising on a treadmill, such an opportunity is present.

In addition, the track makes classes more versatile. In winter, when it is impossible to go outside without several layers warm clothes, running exercises practically impossible. With the help of a simulator, you can run at home, doing it at any time of the year and day. You just need to know how to turn on the treadmill and how to use it.

How to use a treadmill?

Different types of tracks can be turned on differently, although the concept looks similar. If you do not know how to turn on the treadmill in the gym, it is better to ask the gym staff or other visitors.

Please note that tracks from different manufacturers may differ slightly in the set of functions and the way they are enabled. But the general operating algorithm is always approximately the same. The difference most often lies in the shape and location of the buttons, the general design of the information screen, but nothing more. We will look at the intricacies of using the treadmill using the JKexer Fitlux 365 exercise machine as an example, since it looks universal and is very popular.

Powering up and basic functions

Turning on the track is not difficult at all. Most models have a “Start” or “Start” button. It is also accompanied by a well-known icon - it is on both the TV remote control and the computer system unit. Most often, before pressing this button, you need to set the angle of inclination and speed of movement. In this case, the safety key must be secured at one end to the person’s belt or clothing, and the other to the console of the simulator. This element helps to avoid injuries, as it immediately turns off the track if a person falls.

When during training the need arises to change the settings, you should first click on the “Stop” button (sometimes there are separate “Stop” and “Pause” buttons), and after that enter the data and click on “Start” again. When asked how to properly run on a treadmill, safety plays a role vital role. It is highly undesirable to change parameters on the go.

The JKexer Fitlux 365 exercise machine, which we took as a basis, has brief instructions for English. It is located right on the information screen. If your track model is also equipped with such instructions, do not ignore it.

Changing the speed and incline of the track

As already mentioned, you need to change the inclination and speed after the track has come to a complete stop. Some devices allow you to enter specific numeric values, while others have + and - buttons for incremental changes. The interface of different tracks may differ, but the general concept remains the same. Modes change due to changes in inclination and speed. Everything else is additional and optional functions.

It is worth remembering that you need to switch speed and change the angle of inclination gradually. Even if the path allows you to suddenly change one or another indicator, you should take small steps. So, the optimal changes in the angle of inclination are 2-3 degrees. There are no specific values ​​for running, but switch directly from walking to maximum speed not advisable. This makes training less effective and quickly tires you out.

Switching modes, selecting a program

Most modern treadmills come with several preset modes and workout programs. They usually switch in different ways. So, on the JKexer Fitlux 365 these are programs indicated on the panel with gray fields, to select the one you need, after clicking on the Profile button, click on the desired program. For the selected program you can set the level and initial speed.

If you are going to exercise on the track at home, then the best option would be to buy a device with some kind of internal memory. This could be a regular menu, connection to a computer or USB drive. The point is not to set training programs every time, but simply enter them into the memory of the simulator. These features are implemented differently on different tracks, but the interface generally remains intuitive. You can find out exactly how program selection works on a particular model in its instructions.

Additional functions of the simulator

Various additional features, which may be near the track:

• entering a person’s weight to adjust the training program;
• a fan that can be turned on while exercising on the track;
• water bottle holder;
• vibrating massager;
• rollers for transporting the simulator;
• compensator for floor unevenness, necessary for outdoor activities;
• multimedia functions – Wi-Fi, TV tuner, speakers for playing voice messages, color or touch display.

It is also worth listing the technical functions that can make life easier for the owner of the simulator:

• safety key (if you fall, this device will instantly stop the track);
• Possibility of folding or assembling the track.

To understand how to walk correctly on a treadmill, no additional functions are needed. Beginners should not pay attention to them at all. But if your track is equipped with them, then you can study them later. Surely all of them are described in the instructions supplied by the manufacturer with the simulator.

If you do not know how to use a treadmill in the gym, you can obtain the necessary information from the facility’s employees. The general algorithm described above will definitely help. But if you have any doubts, it’s better to clarify.

How to properly exercise on a treadmill? General rules

There are a number of rules that must be followed while exercising on the treadmill:

1. Always choose comfortable shoes that are neither too tight nor too roomy. If you study at home, this is not a reason to wear slippers or even practice barefoot. Uncomfortable shoes can harm your feet and simply make your workout less effective.
2. Don't forget how the treadmill works. It starts moving immediately after you press the “Start” button. Therefore, at the moment of switching on, you need to stand on the floor next to the track, but not on it itself! There is a risk of falling.
3. Do not hold on to the handrails while walking or running! This defeats the whole purpose of training. By leaning on the handrails, you increase the load on the musculoskeletal system, shift the center of gravity and thereby quickly get tired, losing the effectiveness of your exercises.
4. Avoid daily exercise. Unless you urgently need to get in shape, train no more than 4 times a week. You will quickly get bored with daily running, and it will become more difficult to force yourself.

Why do you need handrails if you can't hold on to them? The answer is simple: for insurance. When changing the speed or angle of inclination, you can grab the handrail to avoid falling. In addition, many tracks have handrails equipped with controls and sensors to measure heart rate.

Treadmill training for beginners is often difficult and, it seems, unreasonably boring. To avoid rapid burnout and continue to train effectively on the treadmill, listen to the following tips:

1. Work out to music or a TV series. This will allow you to escape from the process of walking or running and perform important movements automatically, “on autopilot.”
2. Change the angle of inclination while walking, preferably gradually. This will help you burn calories effectively and at the same time make the workout process less monotonous. Often walking uphill on a treadmill is even more effective than running on a flat surface. But if you gradually increase the angle, then you also don’t need to lower it right away.
3. The runner should be placed in a room that you love. A dark bedroom or a gloomy corner is not best place for classes. The more pleasant it is for you to be in the room, the more effective your training will be.
4. Decide for yourself how long you need to run on the treadmill. The main thing is not to overwork. Preset programs are good for weight loss and heart health, but if you just want to keep yourself in shape, then making your own decisions will be the best choice.

Treadmill running program for beginners

There is far from the only treadmill training program. But the vast majority of these programs are designed for people who already have some experience “communicating” with simulators of this type. Beginners should limit themselves to choosing a load and gradually increasing it. At first, 20-30 minutes of exercise is enough, but after a few weeks the load needs to be increased. The fact that the time has come to increase the load will be indicated by excessive ease when performing exercises that previously seemed quite difficult.

It is necessary to increase the load. If you exercise almost every day, then after a week you need to increase the duration of classes by 10-15 minutes (for example, repeat the selected program again). After a month of training, you need to double the initial training duration. So, if the first lesson lasted 25 minutes, then after a month you need to spend at least 50.

The optimal treadmill workout for beginners looks something like this:

1. Start with 10 minutes of normal walking at a speed of 4-6 km/h.
2. Then go jogging at a speed of 7-9 km/h. You should run for 7 minutes, no slope required.
3. After this, set the incline to 2 degrees and walk for 2 minutes at a speed of 4-6 km/h. Every 2 minutes, increase the incline by another 2 degrees and end the workout after 10 minutes when the incline reaches 10 degrees.
4. Repeat steps 1-3 at least 3 times.

If your heart rate is higher while walking uphill than when running, then another training scheme will do:

1. Walk for 10 minutes at a speed of 4-6 km/h.
2. Set the incline to 3 to 6 degrees and walk for another 5 minutes at the same speed.
3. Remove the incline and start running for 2 minutes at a speed of 7-9 km/h.
4. Run for 1 minute at the highest possible speed (also without incline).
5. Repeat steps 2-4 at least 3 times.

These programs are designed primarily for losing weight and staying in shape. For example, for a cardio workout on a treadmill, the program will be completely different. It is better to discuss this with your doctor first.

Conclusion

The treadmill is great way lose weight, get your body in order, overcome heart problems. The simulator is really very effective, and you can exercise on it both in the gym or fitness center, and at home. There are no difficulties during classes. The main thing to do is to learn the basic functions of the treadmill before you turn it on for the first time and start training.

Exercising on a treadmill completely replaces training on outdoors. On this simulator you can exercise in walking, light or high-speed running, fully controlling the intensity and speed of exercise, while being in the target area heart rate. Purchasing this sports equipment allows you to fully enjoy all the benefits of regular workouts right at home, maintain overall tone, improve your health, and get rid of extra pounds.

Modern treadmills are significantly different from their predecessors. The technologies built into many models of the latest generation of iFit make it possible to engage in “virtual” running - compete with athletes, choose any trainer, including a famous person, as an instructor.

The popularity of the treadmill among those wanting to lose weight is incredibly high. This is, first of all, facilitated by the incredible ease of use and ease of control, which do not require any special skills from the athlete. Home models have more limited functionality than professional models installed in gyms.

The equipment of the former requires the presence of a timer, counting the “traveled” distance displayed on the display, and the latter, as a rule, includes special sensors for monitoring heart rate. With the ability to monitor heart rate, the athlete can coordinate the goal of the activity, which can be aimed at training cardiovascular system or burning fat deposits.

Options for some models include:

• personal trainer;
• strength training;
• burning fat.

Expected results

Depends on running speed and own weight person. Jogging with average speed burns 100 calories every mile. A half-hour workout at a speed of 5.5 km per hour allows you to get rid of 121 calories. The higher the speed, the faster the calories are burned. Weight has a similar effect. The more a runner weighs, the more the pounds come off.

Pace is important. It should be such that the person is a little out of breath, but is able to talk to anyone around him. Once the correct pace is established, it must be maintained. This applies to training for both weight loss and the cardiovascular system.

The effectiveness of the treadmill in combating overweight no doubt. The only obstacle to achieving results can be your own laziness. Hardy and persistent people who have a clear intention to lose weight achieve good results with the help of this simulator.

The simulator, regardless of model and functionality, supports several types of training. It allows you to exercise both for weight loss and to maintain good physical shape.

It is a mistake to focus on one type. Combination gives the desired effect in various ways. This is due not only to the correct distribution of workloads, but also to maintaining motivation. A variety of workouts will never get boring.

Training program

Walking should be alternated with jogging. This can be done cyclically, for example, run for 3-4 days, and devote the rest of the time to walking or change modes each time.

Remember:

Intensive and short training breaks down body fat and slow down the process of formation of new ones more effectively than long ones.

The body does not have time to adapt to the loads if the training is varied. When classes start to get boring, two simple tricks can help you maintain motivation:

1. Watching TV

The option is present in all modern treadmill models. You can watch your favorite shows and programs not only at home, but also in the gym. In order not to disturb others, connect headphones to the simulator and select the desired channel.

1. Listening to music

You can choose your favorite composition or a dynamic melody. An excellent solution would be to create a selection of compositions specifically for performing exercises on the treadmill.

Effective exercises for burning fat

What makes a treadmill the best in the fight against excess weight is the correctly selected exercises, which fully open up the capabilities and potential of this simulator.

Interval training

Demonstrated consistently high results in the fight against extra pounds and involve combining periods of implementation various exercises with breaks. The most effective training is considered to be alternating exercises.

Workout plan

Interval	Miles traveled	Speed
Warm-up	00,0 – 1,0	6,50-7,00
First	1,0-1,25	8,00
Respite	1,25-1,30	3,50
Second	1,30-1,55	8,00
Respite	1,55-1,60	3,50
Third	1,60-1,85	8,00
Respite	1,85-1,90	3,50
Fourth	1,90-2,15	8,00
Respite	2,15-2,20	3,50
Fifth	2,20-2,45	8,00
Respite	2,15-2,50	3,50
Sixth	2,50-2,75	8,00
Respite	2,75-2,80	3,50

All intervals are divided into separate segments. They involve doing simpler exercises first and then more complex ones. The former should last from ten to forty seconds, while the latter should be shorter and last no more than half a minute. This approach allows you to become exhausted to such an extent that after finishing the workout a person simply cannot do even the easiest exercise.

Intensive training should be carried out at least three to four times every week. It is necessary to clearly ensure that it is really difficult, that is, it does not come easy. Otherwise, no effect will be achieved.

It is best to start training with walking. No need to take it right away high loads. The next task after this is to choose a pace for jogging and maintain it for half a minute, then slow down further and switch to walking for forty seconds.

In other words, interval training is a combination of running and walking. Each mode is done at a certain time interval. This leads to an increase in metabolic rate and a doubling of the rate of burning excess calories.

An excellent exercise for weight loss, which is perfect for those who don’t really like just running in one place. The speed during the first lessons can be kept at about five miles per hour.

You need to start with a three-minute warm-up at one pace. Then turn left and run for another thirty seconds, a similar action is repeated in right side. The main thing is to rearrange, but do not cross your legs.

As soon as the jogging to the left and to the right is completed, they return to their original position, that is, they turn their body and face forward, and jog for another three minutes.

The entire procedure is repeated until the total duration of the training is half an hour. It should end with a three-minute jog.

"Running" plus "Walking"

Ideal for fit people who play sports on a regular basis. The training involves, as the name implies, a constant alternation of “running” and “walking” modes.

Great alternative between normal walking, jogging and slow. Thanks to its more intense approach, this type of workout can burn about three hundred calories.

Doesn't require spending a huge amount of time. It is enough to practice for about forty minutes. The secret to performance lies in doing interval training. intense workout, which must be done four to five times every seven days.

Of course, you need to try to find time to study. The result is worth it. In seven days of training, the practitioner will lose almost half a pound, that is, approximately 200-225 grams. This allows you to give your silhouette the much-desired slimness in a short time.

Workout for all muscle groups

Versatility of training - main secret success for those who have seriously decided to take care of their weight. Daily workout This method gives stunning results. By devoting 35 minutes to exercise, after 10-14 days the scales will show a decrease in weight by 3-5 pounds (1.36-2.27 kg).

Jogging has always been and remains the best solution for those who want to lose weight. However, running on a simulator is much more comfortable than on asphalt and concrete surfaces. If there is such an opportunity, then you can’t imagine a better solution than purchasing a treadmill.

Thanks to its well-thought-out design and ease of use, the risk of injury on this machine is practically reduced to zero. Classes on it are useful not only for those who are losing weight, but also for those who want to get back in shape after a long break and have previously had the sad experience of damaging their joints.

You need to gradually accustom your body and muscles to stress. It is recommended to start with a half-hour workout.

If there is no physical training, the first lesson can last about ten minutes. Each subsequent workout should increase the speed by three points.

When the training ceases to cause difficulties and discomfort, you can increase its duration to a quarter of an hour. In this case, it is better to set the speed to fifth (5.0).

During training, the speed can be increased to 3.5 units and gradually reduced. As soon as these loads become comfortable, the total duration of the training is increased to twenty minutes and so on.

Increasing loads

You can change the type of training after just a month of training on the treadmill. The best option is walking. It perfectly stabilizes the contraction frequency of the heart muscle and promotes good muscle development in the legs.

The recommended initial training duration is about twenty minutes. Next, the angle of inclination, that is, the position of the track, is increased. By changing the angle of inclination the loads change. If it is increased, the loads increase, and when they are decreased, then, on the contrary, they decrease.

The main thing is to comply with the following requirements:

1. Stick to the usual lesson duration of 20 minutes;
2. increase speed within 1.5-3.5 units for 5-7 minutes;
3. change the angle of inclination within 2.0-3.0.

Popular walking methods such as the “endurance path” and “staircase” help both in the fight against extra pounds and in muscle development. Performing the “staircase” allows you to train your calves and hamstrings, working all the large muscles of your legs.

The “path to endurance” also contributes to muscle strengthening, but is not limited solely to this effect. This exercise develops endurance, adds variety to training, and activates the fat burning process.

Important to know:

This type of training is not only effective, but also excellent option in order to dilute a long lesson into several separate segments. This is an undeniable advantage of both walking methods.

You can do a wide variety of workouts on a treadmill. It is not a boring and monotonous exercise machine, as many beginners mistakenly believe. And these are not the only advantages of sports equipment.

To the main advantages that everyone has modern models treadmills include:

1. easier workouts for joints than running on roads and sidewalks;
2. the opportunity to exercise in any weather, and if the exercise machine is also installed at home, then in the most comfortable conditions without the need to visit the gym;
3. no need for large free space, complete safety and protection from various types injuries that can occur while jogging outdoors;
4. A completely relaxed environment for activities, during which you can listen to music or watch TV.

These simulators, of course, have their negative sides. However, given the many positive aspects, they are great for maintaining physical fitness, fight excess weight.

The treadmill is a powerful and effective simulator for weight loss. It allows without any special effort, skills, and, most importantly, burn calories quickly enough.

To achieve maximum results, you need to choose the right exercises, not concentrate on just one type of training, and follow all recommendations and advice.

Purchasing or exercising on a treadmill sports equipment in the gym listening to your favorite song or watching a program is not just an opportunity to lose weight, but also to do it with pleasure and comfort.

Treadmill and bench press - Video

Don't base your choice of running shoes solely on their appearance. 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 adjust correct breathing. Only then gradually increase the speed to maximum.

3. You can't slouch

ABOUT correct posture must be remembered 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 tape speed and working correct position body 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 fact, if you hold on to the handrails, your body's center of gravity will shift, causing you to incorrect position bodies. 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, which means 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 are starting 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 paces and/or inclines. 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”.

The treadmill is an affordable and versatile exercise machine that allows you to fight excess weight,...

A treadmill is an affordable and versatile exercise machine that allows you to fight excess weight, cellulite, weak muscles and some diseases. Running is a cardio exercise, so it can be used to normalize the functioning of the cardiovascular system. 3exercising on treadmill You can significantly strengthen the muscles of the buttocks, thighs, abs and arms. People who run look great, get sick less (especially in winter period), have good posture and are less susceptible to stress. The benefits of running on a treadmill are difficult to overestimate. If you decide to purchase a machine and start training, then it will be useful for you to learn how to use a treadmill.

Treadmill: how to use?

How to use a treadmill? The answer depends on what goals you set for yourself. So, for example, to increase muscle mass A mechanical treadmill is well suited, in which the running belt begins to move due to the user’s efforts. If during exercise you move your body forward a little, lean your hands on the handrails, and mentally divide the canvas with a transverse line, you can put a load on the calf muscles. In this case, you should not go beyond the boundaries of the imaginary transverse line. In terms of effectiveness, such training can be compared to running on sand, in water or in snow. Elaboration calf muscles– one of complex tasks in bodybuilding, and training on a treadmill in combination with other strength exercises give amazing and quick results.

The treadmill is used as a warm-up before main exercises, as well as after exercises for the leg muscles such as squats and leg presses. Plus, the treadmill is great for finishing off your workout. It is used as cardio to restore heart rhythm and the right way out from training mode. The duration of the workout in this case will be from 15 to 60 minutes, but no more.

If you purchased a treadmill solely for the purpose of losing weight, then you will have to run for at least 40 minutes. The number of classes per week is 3-4. It is advisable to combine training on the track with strength exercises and do not forget about proper nutrition. In this case, the results will appear much faster. If you exercise every day, but for 10 minutes, then don’t be surprised why the arrows on the scales stand still. To lose weight, you will have to put in a lot of effort and you need to run correctly, and not when you want and as much as you want.

How to use a treadmill correctly?

• Beginners should start at a slow speed. You can stand on the machine only when the belt begins to move. When you turn on the treadmill, your feet should be on the sides. Switch to the belt at the moment when it moves at minimum speed.
• Do not lean on the handrails while exercising. They are created only for safety reasons and for people with disabilities. Beginners can hold on to the handrails for the first time until they get used to the features of the simulator. It is much easier and more natural to move when you hold your hands like you would when you normally run or walk. Bend your elbows, press them slightly towards your body and move your arms in rhythm with your legs. If you hold onto the handrails all the time, you automatically tilt your body. As a result, the joints of the arms and legs are overloaded, and the effectiveness of the workout is noticeably reduced. In addition, this is not the most useful method of operation for the equipment itself. If you run or walk using handrails, don't rely too much on the calorie counter. In this case, the numbers will not correspond to reality.
• Always look ahead. If you look to the sides, you may lose your rhythm. If someone distracts you during training, do not suddenly turn your head to the side. This may result in a fall. Practice shows that it is precisely such everyday moments that lead to people falling off the treadmill, falling and getting injured. It is especially dangerous to get distracted at high speeds.
• Always remember that you can lose your balance. During the first classes you may feel dizzy. This is due to the characteristics of the body: it cannot immediately adapt to the fact that everything around is standing still, and you are moving. Usually the dizziness goes away after 2-3 sessions, when vestibular apparatus gets used to the new load.
• Never exercise barefoot. Buy yourself good running shoes especially for training on the treadmill.

Advice from sports doctors:

• Before starting your workout, read the instructions and become familiar with the treadmill control panel. You must know exactly how to quickly change the speed, the incline angle of the running belt, where to take your heart rate, etc.
• It is necessary to monitor the posture and position of the back: the abdominal muscles are tense, the shoulders are straightened. The gaze is directed only forward.
• While walking and running, do not lean back or to the sides.
• It is advisable to practice regularly, choosing the same hours.
• If you have chronic diseases, you should consult your doctor before starting training.

See also how to use a treadmill video.

How to use a treadmill: instructions

Instructions for safety and operating rules of the treadmill:

• Clip the security key to your clothing.
• Place the treadmill on a flat, smooth surface and, if necessary, place a rug or mat underneath it.
• Before starting your workout, turn on the machine and set the minimum speed, stand first on the sides, and then on the running belt, and only after it starts moving.
• Exercise only in appropriate sportswear and shoes. Do not exercise in clothing that is too loose, as parts of the clothing could get caught in moving parts of the machine.
• Children and pets should not be near the running machine.
• At least 40 minutes should pass after the last meal and the start of training.
• The simulator can only be used for its intended purpose, that is, for physical training adults.
• If you are training on a treadmill for the first time, hold onto the handrails with your hands.
• The simulator is suitable for use only at home. Its use is not permitted in commercial purposes, in schools and other institutions, for rent.
• If the machine suddenly starts to pick up speed on its own or suddenly stops moving, remove the safety key to disable and lock the system. If you have any problems, please contact technical support or the retailer from whom you purchased this machine.
• Pay attention to the power cord, do not place heavy things on it, or use damaged sockets to avoid fire.
• If you are on at the moment If you are not exercising on the machine, unplug the cable from the socket. When using the treadmill, make sure that the outlet is grounded. Do not use the outlet if there is a problem.
• There should be a free space of about 1-2 meters around the simulator.

How to train correctly?

Preparation for training

If you are over 35 years old or have chronic diseases, consult a specialist before starting classes. Before you start training, carefully read the instructions. You should know how to turn the treadmill on and off, how to adjust the speed and incline of the belt. If you are stepping onto the path for the first time, then hold on to the handrails with your hands. During the first lessons, train at a low speed of -1.6-3.2 km/h, and then gradually increase.

Training

Read the instructions carefully and remember how to change the parameters. At the beginning of the session, walk about 1 km at a moderate speed. Record your results, you should have 15-25 minutes. If the speed is 4.8 km/h, then the required time is about 12 minutes per 1 km. If the load is easy for you and does not cause discomfort, then after 30 minutes change the speed and angle of inclination. At this stage, it is not recommended to increase the speed and incline too much, as the training involves maintaining a comfortable pace.

Intense workout

First, you should warm up thoroughly, the recommended speed is 4.8 km/h, time is 2 minutes, then increase the speed to 5.3 km/h, and leave the time for 2 minutes, then increase the speed to 6 km/h, then time same – 2 minutes. After this, increase the speed by 0.3 km/h every 2 minutes. It is recommended to start with a 5-minute warm-up at a speed of 4-4.8 km/h, and then gradually increase the speed by 0.3 km/h every 2 minutes.

Training schedule

It is recommended to exercise 3 to 5 times a week for 15-60 minutes. Create a workout schedule for yourself and stick to it. You can make your workouts more effective by adjusting the speed and incline of the running belt. Consult your doctor before starting exercise to help you create a proper exercise schedule.

If you experience chest pain, dizziness, nausea, or severe shortness of breath during exercise, stop immediately and seek medical advice. If this is your first time on a treadmill, the following schedule will help you:

• A speed of 1-3.0 km/h is slow walking;
• Speed ​​3.0-4.5 km/h – moderate walking or light walking;
• Speed ​​4.5-6.0 km/h – walking;
• Speed ​​6.0-7.5 km/h - fast walking;
• Speed ​​7.5-9.0 km/h - warm-up run;
• Speed ​​9.0-12.0 km/h – running;
• Speed ​​12.0-14.5 km/h - fast running;
• Speed ​​14.5-16.0 km/h - running for professionals.

It is believed that the optimal speed for walking is 6 km/h, and for jogging – 8 km/h.

Now you know how a treadmill is useful, how to use it, video.

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 if 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 can 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.

Useful 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 in the comfort of your own home or 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 it. lower muscles your body. 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 training You can increase the speed to 8 km/h. It is important to work with both legs and arms. The steps can 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 between 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.