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

Treadmill- This is one of the key simulators in any gym. Its indisputable advantages include the ability to successfully imitate real running, while even surpassing it in efficiency. After all, during a normal run, a person does not have the opportunity to choose the level of inclination 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 a few layers warm clothes, running exercises practically impossible. With the help of the 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 the treadmill?

Different types of tracks can turn on in different ways, although in concept they all look similar. If you do not know how to turn on the treadmill in the gym, then it is better to ask the gym staff or other visitors.

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

Switching on and main functions

Turning on the track is quite easy. Most models have a "Start" or "Start" button. It is also accompanied by a well-known icon - it is both on the TV remote control and on the computer system unit. Most often, before pressing this button, you need to set the angle of inclination and the speed of movement. In this case, the security key must be fixed with one end on the belt or clothes of a person, and with the other - on the console of the simulator. This element helps to avoid injuries, as it immediately turns off the track when a person falls.

When it becomes necessary to change the settings during a workout, you should first press the "Stop" button (sometimes there are separate "Stop" and "Pause" buttons), and only after that enter the data and press "Start" again. When asked how to properly run on a treadmill, safety plays essential role. It is highly undesirable to change parameters on the go.

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

Change the speed and incline of the track

As already mentioned, you need to change the slope and speed after the track has completely stopped. 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 by changing incline and speed. Everything else is additional and optional features.

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

Switching modes, program selection

Most modern treadmills are equipped with several preset modes and training programs. They switch, as a rule, 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 practice on the track at home, then the best option would be to buy a device with some kind of internal memory. This can be a regular menu, a connection to a computer or a USB drive. The bottom line is not to set training programs every time, but simply to enter them into the memory of the simulator. These functions are implemented differently on different tracks, but, as a rule, the interface remains intuitive. You can find out exactly how the program selection works on a particular model in the instructions for it.

Additional functions of the simulator

Various additional functions, which may be near the track:

• entering a person's weight to adjust the training program;
• a fan that can be turned on at the time of exercising on the track;
• water bottle holder;
• vibration massager;
• rollers for transporting the simulator;
• compensator for uneven floors, 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 features that can make life easier for the owner of the simulator:

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

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

If you do not know how to use the treadmill in the gym, then the necessary information can be obtained from the employees of the institution. The general algorithm described above will definitely help. But if there are doubts, it is better to clarify all the same.

How to exercise on a treadmill? General rules

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

1. Always choose comfortable shoes that are neither too tight nor too roomy. If you work out at home, this is not a reason to put on slippers or even go barefoot. Uncomfortable shoes can hurt your feet and just 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 time of switching on, you need to stand on the floor next to the track, but not on it! There is a risk of falling.
3. Do not hold on to the handrails while walking or running! It defeats the whole purpose of training. 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 classes.
4. Avoid daily workouts. Unless you urgently need to get in shape - train no more than 4 times a week. Daily running will quickly bore you, 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. By changing the speed or angle of inclination, you can grab the handrail so as not to fall. In addition, on many tracks, the handrails are equipped with controls and heart rate sensors.

Beginner treadmill training is often challenging and seemingly unnecessarily boring. To avoid quick “baking” and continue to train effectively on the track, heed the following tips:

1. Train to music or a series. This will allow you to take your mind off the process of walking or running and perform important movements automatically, “on autopilot”.
2. Change the angle of inclination while walking, best of all - gradually. This will help burn calories efficiently and at the same time make the training 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 do not need to lower it immediately either.
3. The track should be placed in the room you love. Dark bedroom or gloomy corner - not the best place for classes. The more pleasant you are in the room, the more effective your workouts will be.
4. Decide for yourself how much you need to run on the treadmill. The main thing is not to overwork. The pre-set programs are good for weight loss and for the heart, but if you just want to keep fit, then making your own decisions will be the best choice.

Beginner Treadmill Program

There is far from the only training program on the treadmill. But the vast majority of these programs are designed for people who already have some experience of "communication" with simulators of this type. Beginners should limit themselves to the choice of load and its gradual increase. At first, 20-30 minutes of classes are 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 practice 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 duration of training. So, if the first lesson lasted 25 minutes, then in 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 start running at a speed of 7-9 km / h. You should run for 7 minutes, the slope is not needed.
3. After that, set the slope to 2 degrees and walk for 2 minutes at a speed of 4-6 km/h. Increase the incline by another 2 degrees every 2 minutes 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 while walking uphill is higher than while 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 slope and start running for 2 minutes at a speed of 7-9 km/h.
4. Run for 1 minute at the fastest possible speed (also without incline).
5. Repeat steps 2-4 at least 3 times.

These programs are designed primarily for weight loss and keeping fit. For example, for cardio training on a treadmill, the program will be completely different. It is better to discuss it with your doctor first.

Conclusion

The treadmill is great way lose weight, put your body in order, defeat heart problems. The simulator is really very effective, and you can use it both in the gym or fitness center, and at home. There are no difficulties during the lessons. 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.

Running on the treadmill completely replaces training on outdoors. On this simulator, you can exercise in walking, easy or high-speed running, fully controlling the intensity and speed of the exercises, being in the target zone. heart rate. Purchasing this sports equipment allows you to fully enjoy all the benefits of regular workouts right at home, maintain overall tone, improve 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 - to compete with athletes, to choose any coach, including a famous person, as an instructor.

The popularity of the running machine among those who want to lose weight is incredibly high. This, above all, is facilitated by the incredible ease of handling and ease of management, which do not require any special skills from the athlete. Home models have more limited functionality than professional ones installed in gyms.

The equipment of the former implies 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 track heart rate, the athlete can coordinate the goal of the activity, which can be directed to training of cardio-vascular system or fat burning.

Options for some models include:

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

Expected results

Depends on speed and own weight person. Jogging with average speed burns 100 calories every mile. Half an hour training at a speed of 5.5 km per hour allows you to get rid of 121 calories. The higher the speed, the faster calories are burned. Weight has the same effect. The more the runner weighs, the more intense the kilograms go.

Tempo is important. It should be such that a person is a little out of breath, but is able to talk to someone around him. Once the correct tempo is set, it must be maintained. This applies to training and weight loss, and the cardiovascular system.

The effectiveness of the treadmill in the fight against overweight is beyond 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 high results with this simulator.

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

It would be a mistake to concentrate on one type. The desired effect is achieved by combining various ways. This is due not only to the correct distribution of loads, but also to the preservation of motivation. A variety of workouts will never get bored.

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 every time.

Remember:

Intense and short trainings break 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 help maintain motivation:

1. Watching TV

The option is present in all modern models of treadmills. 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 song or a dynamic melody. An excellent solution would be to create a selection of songs specifically for doing exercises on the track.

Effective Fat Burning Exercises

The best treadmill in the fight against excess weight is made by properly selected exercises that fully open up the possibilities and potential of this simulator.

Interval training

Demonstrated a consistently high result in the fight against extra pounds and implies a combination of execution periods various exercises with breaks. The most effective are workouts with 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 first performing simpler, and then complex exercises. The former should have a duration of ten to forty seconds, while the latter should be shorter and last no more than half a minute. This approach allows you to exhaust yourself to such an extent that after the end of 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 make sure that it is really difficult, that is, it does not come easily. Otherwise, no effect will be achieved.

It is best to start training with walking. No need to immediately take on high loads. The next task after that is to choose a pace for jogging and maintain it for half a minute, further slowing down with the transition to walking for forty seconds.

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

A great exercise for weight loss, which is great for those who do not really like just running in one place. The speed during the first lessons can be kept on the order of five miles per hour.

You need to start with a three-minute warm-up at the same 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 run to the left and right is completed, they return to their original position, that is, turn their body and face forward, jog for another three minutes.

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

"Running" plus "Walking"

Ideal for trained people who play sports on a regular basis. Training involves, as the name implies, a constant alternation of "running" and "walking" modes.

Great alternative between normal walking, jogging and slow. Thanks to a more intense approach, this type of training allows you to burn about three hundred calories.

Doesn't require a huge amount of time. Enough to do about forty minutes. The secret of effectiveness lies in the implementation of the interval intense workout, which must be arranged four to five times every seven days.

Of course, you need to try to find time for classes. The result is worth it. For 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 desired harmony in a short time.

Workout for all muscle groups

The versatility of training main secret success for those who seriously decided to take care of their weight. Daily workout This method gives amazing results. Giving classes for 35 minutes, after 10-14 days, the arrows of the scales will show a change in weight downward 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 running on asphalt and concrete surfaces. If there is such an opportunity, then it is impossible to imagine a better solution than buying a treadmill.

Due to the well-thought-out design and ease of use, the risks of injury on this simulator are 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, who previously had a sad experience of joint damage.

It is necessary to accustom the body and muscles to loads gradually. It is recommended to start with a half-hour workout.

If there is no physical preparation, the first lesson can last about ten minutes. Increase the speed by three points should be each subsequent workout.

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 the 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 adjusted to twenty minutes and so on.

Increasing loads

You can change the type of training after a month of training on the treadmill. The best option is walking. It perfectly stabilizes the frequency of contractions of the heart muscle, contributes to a good study of the muscles on the legs.

The recommended initial duration of a workout is about twenty minutes. Next, produce an increase in the angle of inclination, that is, the position of the track. By changing the angle of inclination, the loads change. If it is increased, the load increases, and when it is reduced, then, on the contrary, it decreases.

The main thing is to comply with the following requirements:

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

Popular ways of walking such as "endurance path" and "ladder" help both in the fight against extra pounds and in muscle development. Performing the "ladder" allows you to train the calves, hamstrings, affecting all the large muscles of the legs.

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

It is important to know:

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

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

To the main advantages that all have modern models treadmills include:

1. easier training for the joints than when running on roads and sidewalks;
2. the ability to play sports in any weather, and if the simulator is also installed at home, then in the most comfortable conditions without the need to visit the gym;
3. no need for a large free space, complete safety and security from different kind injuries that can occur while running outdoors;
4. a completely relaxed environment for classes, 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 to help maintain physical form, fight with excess weight.

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

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

Purchasing a treadmill or using it sports equipment in the gym listening to your favorite song or watching a program - this 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 on them alone. appearance. When training, style should be the last thing to think about. And first - about depreciation, ventilation and the correct position of the foot. On the first two points, an employee of a sports store will be able to advise you. But on the latter, it is better to visit an orthopedist first. He will determine the characteristics of your foot and give recommendations on the choice of shoes and / or orthopedic insoles that will help to avoid injuries to the knees and ankles.

2. You can not neglect the warm-up

In no case should you run without warming up your muscles! Warming up ensures the flow of blood - and therefore oxygen - to the muscles and ligaments. Therefore, you should start jogging with 5-10 minutes of walking, gradually increasing the speed. Ideally, after that, get off the treadmill and do a few more exercises: swings, tilts, squats, calf raises.

If you run in the morning, then the warm-up should be longer. At a minimum, you should start with 5-10 minutes of walking, followed by a few minutes of pre-jogging at low speed, during which you can adjust correct breathing. Only then gradually increase the speed to maximum.

3. Don't slouch

ABOUT correct posture must be remembered in every life situation. And on the treadmill, when the load on the spine is increased, you need to pay special attention to posture.

Many beginner runners complain of back pain. But this is not always a contraindication for running. More often this is a signal that it is worth reducing the speed of the tape and working out correct position body while running. This goal may not seem as attractive as increasing speed or distance. However, only its achievement guarantees that you will be able to break records for many years to come.

4. Don't hold on to the railings

It would seem that this gives a lot of support. But in fact, if you hold on to the handrails, your body's center of gravity shifts, resulting in an incorrect body position. Plus, if you're running to lose weight while holding onto handrails, you're fooling yourself. The work of the hands while moving burns a lot of calories.

If you need to hold onto the handrails, then you have chosen too much load (tempo, incline). Reduce it and build it up gradually, and let your arms, bent at an angle of 90 degrees, move naturally along the torso.

5. Don't Land Wrong

The position of the foot on landing affects how the load from the impact is distributed throughout the body. Incorrect landing can cause pain in the ankle, knee, back, or even injury. There are different opinions about how to properly place the foot while running. It depends on the speed of the run, the hardness of the surface, and the goals of the runner (speed or endurance, winning the next race or running as a hobby for years to come).

On a treadmill, at speeds above 7–8 km/h, landing on your toes is the safest. At the same time, the leg should be moderately tense - so that it can freely redistribute the load on the foot and not turn up.

6. Don't look down at your feet.

When you bend over to look at your legs, you can lose your balance and strain your neck or back, or hurt your knees. In addition, even the occasional glance down at your feet results in a change in your speed while the treadmill continues to move the same way. This leads to stress.

In order to control your feet, you should not look down, but feel. And you should look all the time straight ahead - at a fictional finish line.

7. Don't take too big steps.

You should not try to repeat the movements of sprinters on the treadmill on the 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 usually cling to the beginning of the tape. So you can unsuccessfully hook the engine compartment cover and stumble.

Try to take about three steps per second. If you feel like your stride length is too short for you, it's time to pick up the pace.

8. You can not jump off the track at full speed

Some runners have a habit of jumping off the treadmill at full speed to get a drink of water or use a towel. Do not 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 overstress or relax too much.

Often in pursuit of the result, 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 the pain becomes 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 run, this is also fraught with danger. While running, you must be focused to maintain proper body position and breathing. If you notice that you have begun to have your head in the clouds, such as staring at TV, it's time to increase the load. You should also not run the entire workout at the same pace. Run intervals - with a variable pace and/or incline. This will allow you to stay focused, burn more calories and achieve your goals faster.

10. Don't run when you're not feeling well.

With a hangover or in snot - are you in any state on the track? Cool! Your willpower is to be envied! And often after a run you really get better. But if you start running and feel that the malaise does not allow you to pay enough attention to training, stop. Remember that willpower is not a goal, but a means to improve your running technique. You can be proud of yourself anyway. So this time, allow yourself to rest or walk at a comfortable pace “up the hills”.

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

The treadmill is an affordable and versatile simulator that allows you to fight excess weight, cellulite, weak muscles and some diseases. Running refers to cardio loads, so it can be used to normalize the functioning of the cardiovascular system. 3playing on treadmill you can noticeably 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 less stressed. The benefits of running on a treadmill can hardly be overestimated. If you decide to purchase a machine and start training, then it will be useful for you to learn how to use the treadmill.

Treadmill: how to use?

How to use the 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 is started by the user's efforts. If, during classes, the body is slightly forward, lean on the handrails with your hands, and mentally divide the canvas with a transverse line, then you can put a load on the calf muscles. In this case, you should not go beyond the boundaries of an imaginary transverse line. In terms of effectiveness, such training can be compared with running on sand, in water or in snow. elaboration calf muscles- one of challenging tasks in bodybuilding, and classes on the treadmill in combination with other strength exercises give amazing and fast results.

The treadmill is used as a warm-up before core exercises, as well as after leg exercises such as squats and leg presses. Plus, the treadmill is great for completing your workout. It is used as cardio to restore heart rhythm and right exit 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 lessons 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 practice every day, but for 10 minutes, then do not be surprised why the scales stand still. To lose weight, you will have to make a lot of effort and you need to run correctly, and not when you want and how much you want.

How to use the treadmill correctly?

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

Sports doctors advice:

• Before starting training, read the instructions and familiarize yourself with the control panel of the treadmill. You must know exactly how to quickly change speed, the angle of the walking 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 backwards or to the sides.
• It is advisable to practice regularly, choosing the same hours.
• If you have chronic diseases, then before starting training, you should consult a doctor.

See also how to use the treadmill video.

How to use the treadmill: instructions

Safety instructions and rules for using the treadmill:

• Attach the security key to your clothing.
• Place the treadmill on a level and smooth surface and, if necessary, place a rug or mat under it.
• Before starting a workout, turn on the simulator and set the minimum speed, first stand on the sides, and then on the running belt and only after it starts moving.
• Engage only in the appropriate sportswear and shoes. Do not train in loose clothing that could get caught in the moving parts of the machine.
• Children and pets should not be near the operating machine.
• After the last meal and the start of training, at least 40 minutes should pass.
• The treadmill may only be used for its intended purpose, i.e. for physical training adults.
• If you are exercising on the treadmill for the first time, keep your hands on the handrails.
• The simulator is suitable for home use only. It is not allowed to be used in commercial purposes, in schools and other institutions, renting out.
• If the treadmill suddenly picks up speed on its own or stops moving abruptly, remove the safety key to disable and lock the system. If you have any problems, please contact technical support or the dealer from whom you purchased this treadmill.
• Pay attention to the power cable, do not put heavy things on it, do not use damaged sockets to avoid fire.
• If you are on this moment not exercising on the simulator, then unplug the cable from the outlet. When using the treadmill, make sure that the socket 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?

Preparing for a workout

If you are over 35 years old or have a chronic disease, then before starting classes, consult with a specialist. Before you start training, carefully read the instructions. You must know how to turn the treadmill on and off, how to adjust the speed and the angle of the belt. If you are stepping on the walkway for the first time, then hold on to the handrails with your hands. In 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 settings. At the start of your activity, 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 training involves maintaining a comfortable pace.

Intense workout

First you need to warm up well, the recommended speed is 4.8 km/h, the 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 same - 2 minutes. After that, 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 practice 3 to 5 times a week for 15-60 minutes. Make a training schedule for yourself and stick to it. You can make your workouts more efficient by adjusting the speed and incline of the walking belt. Check with your doctor before you start exercising, he can help you create the right training schedule.

If you experience chest pain, dizziness, nausea, or severe shortness of breath while exercising, stop immediately and seek medical advice. If you are running on a treadmill for the first time, then the following schedule will help you:

• The speed of 1-3.0 km/h is slow walking;
• Speed ​​3.0-4.5 km / h - moderate walking or easy walking;
• Speed ​​4.5-6.0 km / h - walking;
• Speed ​​6.0-7.5 km/h - brisk 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 what a treadmill is useful for, how to use it, video.

Instruction

Before turning on track Please read the enclosed instructions carefully. It should clearly describe the entire process, including possible load options.

If the track is electric, then first turn it on. In models where connection is provided using an additional toggle switch, turn it too. The indicator that the track is connected to the network is the illuminated display.

To begin your workout, place your feet on the fixed side bands of the treadmill. It is forbidden to be on a moving canvas during switching on to avoid injury.

Insert the security key into a special hole on the keyboard, and then attach the second part of the key to your clothes in the area of ​​​​the belt. This allows you to instantly disable track when the contact of the key with the keyboard is broken in the event that a person has lost contact with the control keys.

Press the start button and follow the instructions on the display. In most models, it is proposed to set the weight parameters, which is done using the numeric keys or the keys with the plus and minus values. When the desired values ​​are displayed on the screen, press the select button.

The movement speed is selected using the increase button, it may have a plus sign designation or look like a triangle with the base at the top. A decrease is indicated by a button with a minus sign or a triangle with an inverted base.

Once the belt is in motion, stand on it and start exercising, adjusting the intensity of the movement depending on the level. In addition to increasing speed, the treadmill can be equipped with a tilt control function that simulates a descent or ascent.

Helpful advice

The treadmill stops abruptly or smoothly by gradually reducing the speed of movement.

The treadmill is an exercise machine that allows you to improve your health and fitness. It allows you to walk or run in place. With the help of the simulator, you can adjust the speed of movement. It is convenient in that training can be carried out at home or in an apartment.

You will need

• - room;
• - treadmill;
• - instructions for using the track;
• - convenient form;
• - run.

Instruction

The best start to a workout 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 make the most of lower muscles your body. And you will not achieve the desired result. The best way to warm up is walking at a speed of 5 km / h for several minutes. It will prepare you for a stronger load. With more physical training speed can be increased up to 8 km/h. It is important to work with both feet and hands. 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 the speed. Be sure to monitor your pulse. The pulse should not exceed 65-75% of the maximum. Try to control your speed. If you set the pace of movement at the same speed, you will quickly get tired, which will make the workout boring. Therefore, it is significant to change the speed every 11-13 minutes. You can change the angle of the track. First, light running on a flat surface, then increase the angle of inclination. This will speed up the metabolism and burn fat. Do not forget about the pulse, as soon as you see that it begins to decrease under load, immediately increase the speed of running or the angle of inclination.

Start to pick up speed and increase the load of running for a few minutes. Alternate rest and acceleration, without changing the angle of the track, work out, 2 minutes in an enhanced mode (rapid running), then 2 minutes in a slow one (jogging). Do 5 such approaches. Often training on the track using the help of handrails for the purpose of safety and convenience, people are mistaken. Holding on to 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.