Treadmill is one of the most popular sports equipment. This is not complicated equipment, but many use it incorrectly. Proper use of the treadmill will help you conduct a safe and effective workout.
In this article you will learn how to use the treadmill in the gym and at home, as well as get tips on how to conduct training for beginners and advanced athletes.
Training preparation
If you have problems with your joints or back, talk to your healthcare provider before starting workouts. He can determine whether you should follow low-intensity training (walking) or you can engage in high-intensity training (running).
Buy comfortable running shoes. Try on as many pairs of shoes as you need before making a purchase. The right pair of sneakers should be soft, support your feet and have free space in the toe area. The right sneakers do not need to be worn - they must be comfortable immediately during the fitting.
It is also important to choose comfortable clothes for training. Give preference to lightweight breathing fabrics that will not allow the body to overheat 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 sweat quite a bit and suffer later from dehydration. Also be sure to take a bottle of water with you with at least 0.5 liter.
Now we turn directly to the question of how to use the treadmill.
Get to know the control panel
Consult a gym instructor or, if you purchased a home fitness machine, read the instructions on the panel before turning on the treadmill. Most treadmills have identical buttons:
- start button;
- stop buttons;
- exercise mode selection buttons;
- speed and tilt buttons.
Having mastered one simulator, you can use the treadmill as “Torneo”, and any other company. Also, on some tracks, you can set your height and weight - depending on these parameters, calories burned will be calculated.
Check out the security feature
It is very important to know how to turn off the treadmill:
- Any aerobic exercise machine can be turned off using the power button.
- An emergency switch is also common. Find out where it is on your track and check its performance. This is usually a big red button in the middle of the panel.
- You can also stop the treadmill using a special emergency disconnect clip that can be attached to clothing. If you lose your balance, it will not let you fall or be seriously damaged.
Try adjusting the speed
Before starting your treadmill training for the first time, stand on the side panels. Select a program manually and increase the speed to 2-3 km / h.
Be sure to warm up and cool. Devote about 5 minutes to 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 workout.
Use of handrails
It is often easier for a beginner to hold onto the handrails on the front of the treadmill during the first workouts. In addition, handrails allow you to track the heart rate. When you are comfortable, release the handrails and go at your own pace.
After you fully master the treadmill, try not to hold onto the handrails. You may be tempted to hold onto them for a better balance. However, this will create a number of problems, including:
- decrease in exercise intensity (burning fewer calories);
- improper posture and body mechanics;
- increased risk of muscle tension;
- decreased coordination and balance;
- decreased proprioception (the ability to naturally determine and adjust the position of the body in space).
Beginner treadmill training
To get started, give preference to 20-30-minute workouts. During the first 15 minutes of your workout, you will burn carbohydrates that you recently ate. In the remaining time you will burn fat and develop stamina.
Warm up for 5 minutes. Such a warm-up can help you balance and avoid injury. Before starting, fasten the safety clip to your body.
- Go at a speed of 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.
- In the third minute, increase the incline of the treadmill to 6. Stay at 3 km / h.
- In the fourth minute, continue to walk at the same speed, if it is difficult for you, then reduce the incline of the treadmill.
- Increase speed to 4 in the last minute.
Then try to go at a pace of 5 and 6 km / h for 20 minutes. During the first week of using the treadmill, you can remain at the same incline and speed.
After the main workout, cool for 5 minutes, slowly slowing down every minute.
For the first 1-2 weeks, try experimenting with the incline and speed of the treadmill. Interval training is one of the best ways to increase stamina, speed and reduce body fat. After intervals of 1 to 2 minutes that increase your heart rate, you can return to your average pace (you are breathing heavily, but you can continue intermittent conversation).
Treadmill Interval Training
Try interval training with jogging or brisk walking. The goal of high-intensity intervals is to significantly increase your heart rate.
- Warm up for 5 minutes as described in a 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 in 4 minutes.
- Do 4 more intervals, with 1 minute of intense running or walking and 4 minutes of medium intensity.
- Cool for 5 minutes at the end of the workout.
To get progress, increase the high-intensity interval by 15-30 seconds every week.
Modern treadmills have pre-programmed interval training, which you can try as soon as you can confidently make 1-minute intervals. You can also use the built-in training on the hills to increase the load by changing the 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 on the street is unsafe, but listening to music on the treadmill can be a great way to combat boredom and get motivation to continue working. Select your favorite songs and create an invigorating playlist for your workout.
Route visualization
Another trick in order not to be bored on the treadmill is to visualize the street route that you often ride or follow. Imagine the buildings and attractions that you will walk along the path. Change the incline as you head up the hill.
Don't look down
It’s hard not to constantly look at the panel in order to find out how much time or distance you have left. However, if you look down, your body position will suffer. Most likely, you will stoop, which can lead to pain in the back and neck. Looking straight ahead is the safest way to run or walk, whether on a treadmill or on the street. In addition, treadmills are often located opposite the windows and you can relax your eyes and watch what is happening on the street.
So, in this article we examined the question of how to use a treadmill in the gym and at home, some training tips and training examples for beginners and continuing. Now you can carry out effective cardio workouts to reduce weight and improve stamina.