A treadmill for a fitness center or gym is not new, and in everyday life they have become commonplace. This is one of the key machines in any gym.
The simulator is distinguished by its advantages - to simulate running in any weather, anywhere. And even more - to surpass running in terms of efficiency.
Treadmill - how to use?
The effectiveness of any lesson for a trader depends entirely on which program to use. The functions of the track itself will differ depending on the manufacturer. The training program, design, method of inclusion, etc. will also vary. Although, in general, the approach to their work will be standard.
How do I turn the treadmill on and off?
Regardless of the manufacturer and modification, the approach to switching on will be standard - everyone has a start button. The designation is standard - a button with a known icon. Before you start the treadmill, you need an incline and speed.
Main functions
All actions, programs and functions have their own display on the simulator screen. The screen on his panel shows everything about the occupation, the state of the body, and also serves as a screen for multimedia.
Depending on the model, as well as on the type of simulator, the set of programs and functions will vary. If he speaks of advanced models, then they will provide basic training programs with various subspecies.
In particular:
- individual training. This option gives the user the ability to customize treadmill performance based on age, height, weight and disease;
- targeted programs. They include a program for losing weight, increasing stamina, and more;
- the ability to independently create your own programs.
In addition to the installed programs, there are a number of functions that facilitate and facilitate the exercise:
- gradual decrease in load;
- quick start of classes;
- allowing to simulate running on a country road;
- security key. With its help, you can turn off the simulator when you fall, for example;
- overload sensor, other.
Changing the speed and incline of the track
The concept of working with all models, regardless of their high cost, is standard. Slopes and speed are regulated by using one mode or another.
When working with a simulator, you need to carefully approach the interaction with it. When running, you cannot change the incline, speed, etc., only after a complete stop.
Some devices provide for the input of numbers, for the task of parameters, others simply indicate +/- to change the parameters. In any case, everything is introduced gradually.
Regardless of whether the simulator allows you to do it abruptly. To begin with, stop the intensity of running, go to a slow step. It is optimal to change the angle by 2-3 degrees.
Mode switch
Exercising on the simulator requires a balanced approach, since depending on the goal set - developing strength and endurance, burning fat, preparing for competitions, etc., the choice of program depends.
However, the standard for everyone - depending on the level, the choice of mode varies.
First of all, those who first step on the canvas need to know that the duration of the run should not exceed 20 minutes. Time increases up to an hour gradually.
Among the levels of preparedness, there are several: beginner, beginner and advanced.
- Beginner level. Classes at this stage are possible for 1 minute at a rate of 75% of the maximum. The speed drops sharply to walking for 4 minutes. Repeat - 5 times. The entire workout should be busy for no more than 25 minutes.
- Beginner level. For this level, it is important to keep running for 2 minutes 75% of the maximum speed I run. The walk lasts 4 minutes. Repeat - 5 times. As a result, it takes 10 minutes to run and 20 minutes to walk.
- Advanced level. This level involves running for 2 minutes at 75% of the maximum speed, then 2 minutes of walking. Repeat - 5 times.
Training programs
The effectiveness of training depends on two factors - nutrition and a properly selected program.
There are many different programs:
- Uphill program. Designed for an intense workout that simulates a mountain climb / run. The incline for this workout is at least 10%. However, it requires good preparation, since it involves almost all muscles.
- Intensive running program. Strength cardio training is intended. Its beginning is similar to a jog, which should be replaced by a high-speed one, switching to an intense run.
- Classic built-in programs.
- Fast start.
- Interval workout that allows you to alternate intensity.
- A program for active fat burning.
- A program for working out the gluteal muscles.
- Calorie Burning Program.
- Program type Track or Track.
How to Exercise on the Treadmill - General Tips
Running is beautiful in any form. This is a great opportunity to maintain your body in excellent physical shape, muscle mass - in good shape, torso - strong, without a hint of excess fat layers.
In addition, running is useful for those who strive to strengthen the walls of the vessels of the cardiovascular system, remove extra pounds, and also restore the musculoskeletal system after injuries and operations.
However, benefit comes from that which does not harm. Like any other workout, running is important to do correctly, following the recommendations:
- Do not run on a full stomach. This is important, since all muscles are involved during training, endurance develops.
- It is important to do a warm-up that helps prepare muscles and organs for the upcoming load. It consists of simple exercises and lasts 10 to 20 minutes.
- When running, do not lean on the side rails. Otherwise, the back is in the wrong position, and this leads to its curvature. You need to keep the body straight, the body should be in a relaxed state.
- The increase in load should increase gradually. All workouts should be unhurried at the beginning, the speed should gradually increase. It is important to know that the increase in speed can take place when the body is already accustomed to the load. There is no sweating, no feeling of fatigue.
- The finale of the workout should be smooth. The speed decreases gradually over the course of 10 minutes.
- When training, long and short steps are not allowed during training.
In any of its manifestations, sport provides an opportunity to maintain health and physical fitness. The modern rhythm of life does not allow a person to pay tribute to his health in a timely manner and in full.
A treadmill, for busy people, is a way out of the impasse, since with a small amount of time, you can make every effort to shape your health.
A treadmill is a great way to keep your body in good shape at home, provided you follow three rules:
- Before training, get competent advice from a specialist.
- Choose the right exercise machine.
- Draw up a training plan, taking into account the characteristics of the body.
Only in this case the simulator will be of maximum benefit. With its help, it is easy to maintain a certain tempo of movements and conduct training without leaving home.
