How to turn on a treadmill gym. How to run on a treadmill

12.12.201927.05.2017

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 physical form. 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 preparation, you can increase the speed 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.

The treadmill is an affordable and versatile simulator that allows you to deal with overweight,...

The treadmill is an affordable and versatile simulator that allows you to fight excess weight, cellulite, weak muscles and some diseases. Running is a cardio activity, so you can use it to normalize your work. of cardio-vascular 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 simulator and start training, then it will be useful for you to learn how to use 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.

The treadmill is one of the most popular species sports equipment. This is not sophisticated equipment, but many people use it incorrectly. Proper use of the treadmill will help you perform a safe and effective workout.

In this article, you will learn how to properly use the treadmill at the gym and at home, as well as get training tips for beginners and advanced athletes.

Preparing for training

If you have joint or back problems, talk to your doctor before you start exercising. It can determine if you should stick to low-intensity exercise (walking) or if you can high intensity training(run).

Buy comfortable running shoes. Try on as many pairs of shoes as you like before making a purchase. The right pair of running shoes should be soft, support your feet, and have room in your toes. The right sneakers do not need to be broken in - they should be comfortable immediately during the fitting.

It is also important to choose comfortable clothes for training. Opt for lightweight, breathable fabrics that will keep your body cool and absorb sweat.

Drink about half a liter of water 90 minutes before your workout. Since most treadmill workouts are over 20 minutes, you will end up sweating quite a lot and suffering from dehydration later on. Also be sure to take a bottle of water with you, at least 0.5 liters.

Now let's move on to the question of how to use the treadmill.

Get to know the control panel

Consult with a gym instructor or, if you purchased a machine for home use, read the instructions on the panel before turning on the treadmill. Most treadmills have identical buttons:

start button;
stop buttons;
training mode selection buttons;
speed and incline adjustment buttons.

Having mastered one simulator, you will be able to use the treadmill of both "Torneo" and any other company. Also on some tracks you can set your height and weight - depending on these parameters, the calories burned will be calculated.

Check out the security feature

It is very important to know how to turn off the treadmill:

Any trainer for aerobic exercise can be turned off using the off button.
A kill switch is also common. Find out where it is on your track and check its performance. Typically, this is the big red button in the middle of the panel.
You can also stop the treadmill with an emergency stop clip that can be attached to your clothing. If you lose your balance, this will prevent you from falling or being seriously injured.

Try adjusting the speed

Before you start exercising on the treadmill for the first time, stand on the side rails. Select a program manually and increase the speed to 2-3 km/h.

Be sure to warm up and cool down. Devote about 5 minutes of walking at a pace of 3 to 4 km / h before and after the main workout. If you go to the gym on foot, this can also be considered your warm-up.

Use of handrails

It is often easier for a beginner to hold on to the handrails on the front of the treadmill during their first workouts. In addition, the handrails allow you to track the rhythm of heart contractions. When you feel comfortable, let go of the handrails and walk at your own pace.

After you have fully mastered the treadmill, try not to hold on to the handrails. You may be tempted to hold on to them for better balance. However, this will create a number of problems, including:

reducing exercise intensity (burning fewer calories);
incorrect posture and body mechanics;
increased risk muscle tension;
decreased coordination and balance;
decrease in proprioception (the ability to naturally determine and correct the position of the body in space).

Beginner treadmill workout

For starters, give preference to 20-30-minute workouts. During the first 15 minutes of your workout, you will be burning off the carbs you recently ate. In the remaining time, you will burn fat and develop endurance.

Warm up for 5 minutes. This warm-up can help you balance and avoid injury. Attach the safety clip to your body before starting.

Walk at 2 km/h for the first minute.
Increase speed to 3 km/h in the second minute. Walk on your toes for 30 seconds and then on your heels for the remaining 30 seconds.
At the third minute, increase the incline of the treadmill to 6. Stay at 3 km/h.
At the fourth minute, continue to walk at the same speed, if you find it difficult, then reduce the incline of the treadmill.
Increase the speed to 4 in the last minute.

Then try to walk at a pace between 5 and 6 km/h for 20 minutes. During the first week of using the treadmill, you can stay at the same incline and speed.

After the main workout, cool down for 5 minutes, slowly reducing the speed every minute.

For the first 1-2 weeks, try experimenting with the incline and speed of the treadmill. Interval training is one of the better ways increase stamina, speed and reduce fat layer. After intervals of 1 to 2 minutes, which will increase heartbeat, you can return to the average pace (you are breathing heavily, but you can continue the interrupted conversation).

Interval training on a treadmill

Try interval training with running or brisk walking. The goal of high-intensity intervals is to substantially increase your heart rate.

Warm up for 5 minutes as described in the beginner workout.
Then run or walk fast for 1 minute at high speed - more than 6 km/h.
Return to a speed of 5 to 6 km/h within 4 minutes.
Do 4 more intervals, with 1 minute of intense running or walking and 4 minutes of moderate intensity.
Cool down for 5 minutes at the end of your workout.

For progress, increase the high-intensity interval by 15-30 seconds each week.

Modern treadmills have programmed interval workouts that you can try as soon as you can confidently do 1-minute intervals. You can also use the built-in hill workouts to increase your intensity by changing incline rather than speed.

Now consider the basic tricks that will not let you get bored on the treadmill.

Music for training

Using headphones while running outdoors is not safe, but listening to music on a treadmill can be great way fighting boredom and getting motivated to keep going. Choose your favorite songs and create an invigorating playlist for your workout.

Route visualization

Another trick for not getting bored on the treadmill is to visualize the street route that you often ride or walk. Imagine the buildings and landmarks you will pass along the way. Change the incline as you head up the hill.

It's hard not to constantly look at the panel to see how much time or distance you have left. However, if you look down, your body position will suffer. You will most likely hunch over, which can lead to back and neck pain. Looking straight ahead is the most safe way running or walking, whether on the treadmill or on the street. Plus, treadmills are often located in front of windows so you can relax your eyes and watch what's going on outside.

So, in this article we have considered the question of how to use the treadmill in gym and at home, some training tips and examples for beginners and advanced. Now you can conduct effective cardio workouts to reduce weight and improve endurance.

The treadmill is the most popular exercise machine that is available in almost every fitness club. Many people buy it for themselves even at home.

If you work out in the gym, you can always ask all your questions from the instructor. And if at home, then the instructions will always help you understand how to use the treadmill correctly.

Moreover, after reading this article, you will not need to spend time studying the instructions. This material includes a description of the use of almost all treadmill options and will make it easy to get used to different models and understand how various functions work.

How to turn on and off the simulator?

The article will only be considered, since for inclusion you only need to start walking. The use of sensors and instruments on mechanical lanes is similar to electrical lanes.

Well, if you don’t want to waste time reading the material at all and want to figure it out yourself, read only the minimum basic information:

stand on the side skids and grab the handles;
press Quick Start (usually a large colored button);
start running;
adjust the speed to the desired level using two large switches;
stop the movement with the Quick Start button or the big red button.

If you want to use the treadmill to a minimum, you don't need to know anything else. Well, if you expect regular workouts, read on.

By the way, on many tracks you should just double-click the Start button. After that, by default, 2-3 seconds after pressing, movement starts at a minimum speed.

Carefully! Never try to stand up or jump onto a fast moving lane. Stand first on the side skids, and get on the track, only after slowing down.

For more advanced use, you will need to know how to program (or select programs) before starting a workout, how to set the incline, and use other features.

Display and main buttons

Using the Russian-language track is much more convenient: it is often easy to understand how to use all the functions there simply thanks to the messages on the screen and the labeled buttons.

Tracks on English language make it a bit difficult to use for people who don't know much English. Therefore, we will continue to proceed from this “inconvenient” premise.

The names of the Start and Stop buttons are probably clear to everyone. Let's list other buttons on the console you need to know:

Workout Profiles, Mode, Program- or buttons with a similar name enable the selection and configuration of training programs;
Speed- speed: next to two buttons with arrows up / down;
Incline- canvas tilt: next to two buttons with up / down arrows, measured in degrees;
Select– is often a program selection button;
+/- - switches on the display, program selection, settings and the like;
Enter– confirmation of the selected program or selected option;
Pause- pauses the selected program, while Stop completely resets the program

Tracks are shown on the display. following data:

current speed- can be marked Speed;
distance traveled– in kilometers and decimals, may be indicated DIST;
- sometimes referred to CAL;
current goals- distance, calories and the like, sometimes indicated TARGET TOTAL or simply target;
current pulse- often mentioned in heart icon, measured by touching special sensors on the handles, or with an earlobe clip;
minutes and seconds from the start of the workout– general time fixing;
program – PROG, type or number of the current program;
current stage of the program– often displayed as successive bars of varying heights, where the height indicates the degree of inclination at that stage.

In addition, during the selection process individual program Maybe required to enter personal information:

sex- your gender, M (male), F (female);
Age- Your age;
Weight- Your weight;
jog speed or jog interval l - the required running speed in the dynamic rest phase, if you are compiling an interval training program;
Sprint Intervals or Speed Intervals- the required running speed in the sprint phase, if you are compiling an interval training program.

Perhaps these basic data will be enough to more or less navigate the interface.

How to customize the simulator for yourself?

The first thing you need to learn is turning on/off and toggling the speed and incline controls. This will require one session.

In the next lessons, you will need to learn how to use functions and create own programs.

Note! Many treadmills have short, visual instructions for use right on the panel.

The instructions must be written about the need and

Main functions and elements

On some panels of treadmills there are quick access buttons to the desired incline and speed. Because maximum speed and the slope reaches a maximum of 14-20 on different models, then it is not difficult to place such a number of buttons on the panel.

Thanks to this, you can immediately select the speed and incline you need. However, you should not change these settings in increments of more than four, it is better to increase and decrease the speed/incline gradually.

Often individual buttons represent basic programs, and a description of the program is offered on the buttons or above them with a diagram.

Note! Some tracks have functions to adjust the program based on your settings. There is a separate option for this, where you enter your own data and get an optimal training program.

Functions and items will vary depending on

Overview of 11 main programs and modes

Now let's look at what programs you can use and create yourself. Find out if your track has a program save feature. Sometimes such functions are connected via USB connectors and can be recorded on media. One way or another, the save function will allow you to immediately set up the training programs you need and not install these programs again.

Remember! Once you learn how to create your own training program, you will save a lot of time later on and get more pleasure from training.

We list the main programs:

Running in the hills. One of the basic programs in the diagram is a mountain with a peak in the center. In essence, it is a gradual increase in load and inclination by the middle of the workout and a decrease to the minimum values by the end of the workout, simulating the ascent and descent from the mountain.
or target hrt. For this program, you define your own maximum heart rate, from which you calculate percentages. For example, occupation for 60-70% of maximum heart rate gives the most efficient combustion fat. In this program, you set the heart rate range (for example, 117-145) and when you leave this range, the simulator adjusts the load. Such a program is useful for different purposes: both for endurance and for burning fat. Different results are achieved in each target heart rate zone.
Development of endurance. The program gradually builds up speed, and about a quarter of the time you work at the maximum. Suitable for trained people only.
It has varieties, but the essence lies in alternating intervals, of which there are only two - calm and intense. On intensive is given high speed and slope (or only speed and only slope), at a calm load is reduced. An excellent option for weight loss, fat burning and endurance development. On the chart, it looks like alternating high and low bars.
Fitness test. Many treadmills have a program that measures your current condition. You will need to run a distance with a heart rate monitor. Based on the results, the track will calculate the results based on the algorithms proposed by modern scientists and draw up a conclusion about your current form.
Fat burning mode or Fat burn. Often represents work at maximum load for a long time and is intended to lose weight. However, in reality, the fat burning regimen is not as effective as it seems. After all, at a high heart rate, the body begins to burn fat less actively and can even go into savings mode from exhaustion. May be useful for trained athletes. For the rest, it is better to use the load in a certain heart rate zone or an interval program as a mode.
For children and On the diagram, such programs are often indicated as a flat bar with small periodic elevations. The loads here are minimal, we are talking about measured walking or running with a periodic minimum increase in load.
Cardio. It is indicated by just such an inscription or the inscription cardio in the program selection menu. This workout will strengthen cardiovascular system and endurance, but it is more in line with entry level preparation and . By the way, if you want to start training with something, then this option is one of the most optimal.
Glute. The program is used to train the buttocks.
cool down. Cool down program, useful to use after intense workout.
Target training. Often indicated by a target button, where you simply enter a goal (such as a distance or number of minutes).

Now you should understand how to install the training program yourself. This process varies depending on the model, but in general it looks like this:

the treadmill stops completely, not paused;
press the Mode or Program button twice or thrice to enter the program creation menu (usually a message will appear on the screen after that);
set or change the duration of the program;
adjust the incline and speed on each part of the program by moving the arrows along the diagram or changing the interval parameters on the screen;
save the program with the enter button and run the program with the start button (most often, recently saved programs remain in the tab called custom programs of the track).

development

In conclusion, we offer you some general advice that will help make classes more productive:

security key- attached to your clothes and to the treadmill: if you suddenly fall, the key will turn off the track; in addition, this tool is simply convenient to stop the movement at your discretion, without touching the panel; running without a key is not recommended;
lace up your shoes- you need to lace tightly and tightly, so that the shoes fit snugly and the laces do not come undone during the training period;
water– a great option for a treadmill is a cup holder where you can put a bottle of water, you don’t need to drink a lot, but a couple of sips during a workout will benefit you;
do not interrupt or interrupt classes– try to train in such a way that you don’t have to interrupt your run, and always do a hitch at the end;
use built-in fan, which is provided to avoid overheating - you can turn it on using the FAN button;
individual programs- the pre-installed programs are of course interesting, but you don't need to use only these algorithms - create your own programs, make your workouts more diverse and different, then your performance will increase.

For more clarity, watch the video on the topic.

We hope these tips will be of benefit to you, and now you can not only understand any treadmill, but also train for the benefit of your own beauty, body and health.

Running on the treadmill completely replaces training on outdoors. On this machine, you can exercise in walking, light or high-speed running, with full control over the intensity and speed of the exercises, while being in the target heart rate zone. 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 aimed at training the cardiovascular system or burning body fat.

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 excess weight 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:

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.

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 to success lies in doing an intense interval workout, which should be done 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 physical training No, the first lesson can last approximately 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:

stick to the usual duration of classes of 20 minutes;
increase the speed within 1.5-3.5 units for 5-7 minutes;
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:

easier training for the joints than when running on roads and sidewalks;
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;
no need for a large free space, complete safety and security from different kind injuries that can occur while running outdoors;
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 fitness, fight overweight.

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.