Running is the most common sport for humans, as it is close to natural activity during the day. We are running all the time, in a hurry, we do not have time. Rarely do people think about the benefits of running.
It can be both weight loss workouts and to maintain the general tone of the body. In winter, many people prefer regular fitness rooms with treadmills to the snowy streets and arenas.
There is not always a person in the gym who can correctly explain how to properly run on a treadmill. For this reason, this article will benefit people looking for an answer to this question.
How to run properly on a treadmill?
Before starting to exercise on a treadmill, it is important to study the rules:
- If you want to slow down, you shouldn't slow down. It is necessary to slow down the speed of the web itself.
- Warming up is important before running. You can make it in the form of a stretch, or you can just walk on the track for 5 minutes.
- The slope of the canvas should be increased gradually, by about 1-2%.
- You don't have to strive to run fast. It's important to stick to your own pace. It is best to start your workout with a regular walk, then move on to light running. Run at your average pace for about 45 minutes and increase your speed at the end.
- The workout should be finished by reducing the pace to a complete stop.
Hand work while running
- Very often, when exercising on a treadmill, many people forget about their hands. But they play a significant role throughout the entire run.
- It is not recommended to keep them on handrails.
- The best solution would be to place your hands along the body, at right angles, clenching your fists.
- Do not swing your arms too much either.
Torso position
It is important to keep the body straight, not turning anywhere. The belly should be tucked up, it is better not to tilt the head in different directions.
Leg movement
- It is important to raise your foot in such a way as if you are stepping over a step or some other barrier.
- It is important to customize the track for yourself.
- The foot should be completely down to the surface.
- You cannot push off with the front part of the foot, otherwise the joints will be damaged.
Safety precautions when exercising on the simulator
Many beginners who come to the gym for the first time think that the correct position will be where the hands rest on the handrails. This gives them a seeming sense of security. In no case should you do this. If the hands are placed on the handrail, the body automatically bends and a tilt is created. Thus, the spine is heavily loaded.
If a person adheres to the handrails, the load on the legs is somewhat reduced, therefore, the effectiveness of such training is automatically called into question.
If during training you need to take something or perform some action, then you need to stop. Doing something right on the track, without slowing down, is fraught with consequences. They can be disappointing. The balance is lost quite easily, and the bruises can be very severe.
During training, it is important to look straight and be as focused as possible.
Time to exercise on a treadmill
It is impossible to find a clear time suitable for everyone. According to statistics, the optimal running time is 40 minutes or more.
It is important to keep your pulse constant. The timing depends on the pace at which you are running.
Also, it is worth considering age restrictions. People over 40 should start at a slow pace and increase it gradually.
If the goal of running is to lose weight, it is important to consider the frequency of the exercises. 3-4 classes per week are considered optimal.
The intensity and load of running on the machine
There are several types, the main of which are:
- Fast walk. This type is perfect if this is a workout before any more serious exercises, for example, strength exercises. Some people are shown only to walk on the path, heavy loads are prohibited.
First of all, this applies to those who are obese, have problems with the cardiovascular system, are in old age, or have recently had surgery. Step is a simple exercise that we practice day in and day out.
Walking is great for people with a sedentary lifestyle. This perfectly helps to accelerate blood circulation and recharge with vigor. It is important to remember that walking used to lose weight should be done longer than running.
- Constant load. It is considered more intense. This run can be described as an endurance run. It consists in maintaining the same pace throughout the workout. Moreover, the pace should be above average, and at the end the highest.
- Interval running is distinguished by its efficiency in terms of running speed indicators. Its peculiarity lies in the alternation at a fast and slow pace. This running program is perfect for losing weight.
If you alternate between jogging and jogging at your limit for just 10 minutes, your metabolism will accelerate to the point where calories will be burned throughout the day. It is worth noting that such loads are not suitable for everyone, because they have a huge impact on the general condition of the body and heavy loads on the cardiovascular system.
Treadmill workout programs
There are quite a few types of different workouts on the treadmill, but there are several basic ones, they are also called basic. They differ from each other in that each pump more or less muscle or endurance.
Versatile workout
- This workout is carried out at an average speed, an average of 8 kilometers per hour.
- It is important to run for at least half an hour, several times a week.
- Running time can be any, but it is better to choose when there is a lot of strength and energy in the body.
- It is important to keep your heart rate constant at about 130 beats per minute. This value is averaged, while the individual value can be calculated using special formulas. One of these is to subtract from 220 a person's age.
- Before running, be sure to do a little warm-up, and after a hitch.
Running for firm buttocks
Often, girls are interested in how to tone the buttocks with the help of running.
You can really do this:
- It is important to warm up, and then run for 10 minutes at a calm pace.
- Next, you need to increase the incline 2 times and run like this for another 5 minutes.
- After the slope can be returned to its previous position, and the speed gradually reduced to 3 kilometers per hour.
- Then everything is repeated 3 times.
Fat Burning Workouts
Such training really exists:
- You can achieve a good result if you run for a long time, for about an hour, but at an average pace. After 20 minutes of such a run, active lipid breakdown will begin. Due to the fact that the load on the body is small, classes can be carried out daily.
- Interval training is another way to burn fat. It is important to study all the cycles and choose the best one for yourself. You should start at an accelerated pace. Then switch to moderate and stay in it for about 5 minutes. After that, you can go back to fast and run for a minute. The load should be gradually increased, but carefully, without harm to the body.
The treadmill is a real salvation in winter. With its help, you can lose weight if you follow the right diet and go to workouts regularly. Getting in good shape and the right running shoes is also important.
They reduce the risk of injury and help make your running experience more enjoyable. It is better to buy clothes from natural materials. You can use the services of popular companies that specialize in running clothing. It comes in synthetic materials and is made in a special way to fit the theme. It is very convenient to study in it.
