Everyone who thinks about the comfort for their body imagines sports in a gym in this way: they put on their headphones, turn on their favorite music, a person, being alone with himself, can just easily run, while at the same time trying to improve his health, mood, body beauty ...
Such pleasure can be obtained at home, or, as an option, train in the nearest fitness center. There are even special running clubs, because the community of active activities brings people closer together, encourages them not to stop at the achieved results, urging them to higher performance than the neighboring runner.
In this case, a certain method should be adhered to - running should be constant, with the same frequency, according to the established rules, then the intended effect will be achieved, including the planned weight loss.
How to exercise on a weight loss treadmill correctly?
Before starting sports, it is necessary to carefully study the existing requirements for preparing the body to withstand the corresponding loads.
To do this, first of all, you must adhere to the following rules:
- observe a balanced diet;
- keep sessions interval;
- calculate individual speed;
- conduct regular heart rate monitoring;
- completely surrender to classes, to ensure sufficient stress on the muscles of the legs.
An experienced coach will advise you on how best to set your schedule, the order of strength training, and the duration of the race. There are several types of programs for different classes of physical fitness - for beginners, intermediate athletes, professional athletes.
How to calculate the correct running speed and create a weight loss program yourself?
Calculating the optimal speed and building your own effective weight loss program is possible and affordable thanks to certain calculations, as well as drawing up step-by-step instructions:
- You need to start the first lesson with walking.
- When you feel comfortable, when you walk fast and there are no medical contraindications, alternation of running and walking for half a minute begins for 20 minutes.
- Trainings are carried out 3-4 times a week, with a gradual increase in the time of loads.
- The speed at the beginning of the race is 2 km / h, then a little faster - 3 km / h, giving each stage 2 minutes.
- The next step is to run with a gradual increase in speed to 7 km / h.
- Changing the angle of inclination for beginners from 1.5% to 0.5%, up to several times for the remaining time.
- At the end of the workout, the pace decreases, the speed is up to 2 km / h.
To independently determine the appropriate load pattern, you need to devote yourself half an hour, take a heart rate monitor, then start brisk walking for 10 minutes.
Then you should increase the running speed to 7-8 km / h, without changing the angle of the track, remaining in this mode for about 5 minutes.
At this stage, the numbers from the heart rate monitor are necessarily recorded, the running speed slows down to the state of walking. When breathing calms down a little, you need to raise the angle of inclination to 3-5 degrees, then continue moving for another 5 minutes, and then measure your heartbeat again.
The number of interval training is suitable for a given state of the body depending on the period during which the pulse increased. If the heart rate monitor has detected a high heart rate while running, then the classes should be carried out according to the interval scheme No. 1, if while walking - then according to the scheme No. 2.
Interval pattern of treadmill workouts. Example No. 1
First stage, both in the first and in the second version - 10 minutes of calm walking.
First interval: walking at an incline of 3-6 degrees, at a speed of 4-6 km / h for about 5 minutes.
Second interval: the slope of the canvas is removed, running begins at a speed of 7 to 9 km / h, it lasts 2 minutes.
Third interval: 1 minute run at the fastest speed possible for the body.
All intervals must be repeated at least 4 times (in turn).
Interval pattern of treadmill workouts. Example No. 2
Warm up, 10 minutes walk.
First stage: zero incline, running 7-9 km / h for 7 minutes.
Second phase: Walk for 10 minutes, increasing incline every 2 minutes by 2 degrees. For the next 10 minutes, walk with a gradual decrease in incline at a similar frequency of two minutes.
Intervals alternate 2 times, athletes with sufficient training experience repeat this scheme four times.
Training efficiency. Regularity of exercise on the treadmill
To achieve the planned result, you must first of all know your maximum heart rate.
It is easily calculated using the formula:
- for men: 220 - (minus) the number of full years;
- for women: 226 - (minus) the number of full years.
For example, the calculation of the maximum pulse rate for a 25-year-old man is carried out as follows: an admittedly high indicator when performing a running training for him will be 195 (220 - 25) beats per minute.
The highest training efficiency is manifested during the morning visits to the sports simulator. In the first three weeks, the muscles and cardiovascular system will strengthen so much that it will be possible to reach an average level of running load for 30 minutes, with an average frequency of attending the sports club up to 5 times a week.
A very important aspect to achieve an excellent result is a constant increase in loads, speed, and duration of races. After all, the body gets used to a certain rhythm and consumes much less energy and calories, therefore more serious workouts will only benefit experienced runners with a stable output to the treadmill.
When choosing shoes for running, it is recommended to pay attention to a special professional series for athletes. Sneakers of this class are designed taking into account more shock absorption, correct positioning, as well as support for the foot, due to which the load on the spine and joints becomes much less. With the goal of losing weight, you must also use the appropriate sportswear. It will help you sweat well and lose extra weight.
No need to torture yourself at first with hungry hour-long trips to the gym. The most enduring are capable of this. Proper nutrition before the marathon, mood, performance during training, regular attendance of classes up to 4 times in 7 days will provide a long-term boost of vivacity, lightness with practically no unnecessary stress. In about an hour of training, 600-700 calories are burned, depending on the intensity of the effect on the whole body, including the movement of the arms and the tone of the abdominal muscles.
Diet
You need to monitor the freshness, quality, nutritional value of products every day. It is necessary to understand that after eating a plate of porridge with a side dish before training, an hourly load will not be able to burn a large and necessary amount of energy. It is better to refresh yourself with a light carbohydrate breakfast in 40 minutes, and go to an intensive lesson, otherwise, it will be just a cardio workout. It is better to plan your next meal no earlier than 2 hours later.
It should be, first of all, low-calorie food without excess fats, sweets. The diet necessarily provides for the presence of such components as complex carbohydrates, vegetables, protein. Then the body will recover better, and the metabolism will accordingly improve, contributing to a decrease in fat mass in problem areas.
How to choose the right treadmill?
Buying fitness equipment for the home, or identifying the appropriate equipment in the gym, is just as crucial a moment in indoor jogging as the training itself. In terms of functional qualities, these sports devices are somewhat different from each other.
Just as by the set of functions, different tasks, and by the price, you can determine whether it is worth purchasing the proposed model (fortunately, online stores have a sufficient choice).
Choosing a weight loss treadmill
To choose the right "your" weight loss simulator, experienced athletes are advised to consider the following points:
- low price - poor-quality car movement. Chinese cheap consumer goods are not suitable for real loads, moreover, they will quickly become unusable;
- the presence of speed control 16 km / h and higher with an angle of inclination up to 10 degrees;
- adjusting the speed to the individual heart rate is the most useful function;
- if a slimming machine is chosen, you can stop on an electric track, for pumping up the muscles of the legs - a mechanical one.
Now the choice is wide enough, therefore, for a small room, an excellent option would be to purchase a model with a folding mechanism. Such a useful unit can be stored under the bed to save space.
Recommendations for using the treadmill
Some reviews about treadmills are negative, and even indicate a lack of results with prolonged exercise. The reasons here may be completely different - you just need to run correctly, and a small list of tips will help you understand the mistakes that are most often made in training:
- Do not hold onto the handrails with your hands, transferring weight, and also incorrectly distributing the load.
- Posture - only even, without tilting the body to the left, right, forward.
- The arms move freely as in normal running, helping to maintain pace and balance.
- A drawn-in abdomen promotes faster muscle strengthening and more calorie burning.
- You need to start and end a run with a warm-up and a calm walk.
Everyone wants to become slimmer, more active and more energetic, and most of them know exactly what to do for this. Sport is health, and moderate jogging is unmatched in lightness, safety and efficiency. Strength training strengthens the general condition, increases muscle tone, accelerates metabolism and forms an improved figure.
It is best to combine your hobby with a healthy lifestyle on the street, then oxygen, enriching the blood, will be invaluable for strengthening the immune system and all body systems. But with the help of a treadmill in winter or on rainy days, you no longer need to be separated from your favorite pastime, take long breaks, this is its undoubted plus. Don't forget about your treadmill shoe too, making the right choice is important.
