Today, the entire civilized world advocates a healthy and active lifestyle. Now it has become fashionable not to smoke and play sports. If not in real training, then at least in all kinds of simulators. This desire of mankind for a universal recovery is very commendable, and manufacturers of sports equipment and equipment in every way contribute to this. Everyone knows how healthy walking and running are, which make it possible to train all muscle groups and normalize the lymphatic flow with a sedentary lifestyle.
But with a modern busy schedule, many people who want to keep their body in good shape just do not have enough time to walk or jog in the fresh air. Home exercise machines come to their aid, which, of course, cannot provide such a metabolism as the combination of physical activity with oxygen gives, but nevertheless helps to improve the body. What is the use of a treadmill for home use? We will discuss this in more detail in the article.
Treadmill: is there any use for it and what?
Treadmill is a sports aerobic simulator, which is used for walking and running indoors. A constantly moving track imitates a real running track, and its speed can be set by the trainees themselves. Classes on this simulator are a great exercise for pacing.
With the right loads, the treadmill benefits a lot . During the workout, the muscles warm up, the respiratory system is stimulated, and excess body fat is burned. With constant training, a person becomes strong and hardy, does not suffer from shortness of breath and can be on his feet for a long time.
There is no doubt the enormous benefits of a treadmill for normalizing cardiovascular activity and effective training of the musculoskeletal system of the body. Understanding the importance of playing sports, people still think about buying a home fitness machine only when health problems begin or excess weight appears.
The treadmill would be much better if it began to be used at a time when the body is still in good physical shape. But even so, exercise machines do a lot to restore muscle functions and gain a harmonious shape.
Scientists based on the results of studies have concluded the benefits of running. Only 15 minutes of light daily runs can significantly strengthen the human musculoskeletal system and rid it of many diseases. This is an excellent preventive load for various organs and systems of the human body, especially with correctly designed workouts. So what exactly is the benefit of a treadmill?
The benefit of regular training for a person is very great and it is difficult to overestimate it. As a result of using the simulator, the following positive changes occur with the body:
- All muscle groups are strengthened, especially the femoral and gastrocnemius, the shoulder girdle - with rhythmic swings of the arms, the abdominal muscles and intercostal. As well as the muscles of the heart and blood vessels, consisting of muscle tissue.
- Cells are accustomed to more efficiently consume incoming oxygen, which leads to an acceleration of the processes of nutrient absorption by the body.
- Inactivity is excluded from the list of risks, since the body receives enough activity for normal functioning.
- Metabolism is accelerated, as a result of which there is a mass of additional energy, which contributes to the burning of more calories.
- The circulatory system is saturated with oxygen and rationally distributes it to all organs.
- Bones and joints are strengthened, the risk of osteoporosis is significantly reduced.
- The body becomes slender and fit, without tension copes with difficult lifts and becomes obedient to the wishes of its owner.
Mechanical track: model description and cost
Today, the industry produces several types of treadmills, and each of them is good in its own way. According to the principles of their work, they can be divided into three large groups:
- mechanical;
- electric;
- magnetic.
What are their similarities and differences?
The most popular among the population is a mechanical treadmill. This is a simple and affordable simulator. The principle of its action is that it works thanks to the mass of the trainee and the force of friction. This significantly reduces its cost and makes it affordable for not very rich people.
How much does a mechanical treadmill cost? Depending on the manufacturer, size, weight, the price of such tracks ranges from 4 to 10 thousand rubles. In the simplest models, the angle of the track can be adjusted, and only in more advanced models is the brake shoe mounted. Its advantages include small size, ease of use, low price and complete independence from the availability of electricity.
Magnetic track: description of the model and its advantages
A more advanced model is the magnetic treadmill. It uses a magnet as a brake. The principle of operation of the magnetic model is different in that the brake does not stop the canvas at all, but only makes it slower, which ensures smooth running. And it turns out to be convenient for the student. And in this case, how much does a treadmill cost and what does the price depend on?
Prices for magnetic simulators are much higher, but apart from the softness of the stroke, other useful functions are not endowed with such models. In this case, the prices for the magnetic type of track are in the range of 9-16 thousand rubles. The advantages of the magnetic track include a smooth run, comfortable for the runner, quiet operation, autonomy from power sources, compact dimensions, and no brake wear. Advantages also include minimizing wear on the track. By its characteristics, a magnetic treadmill is much more convenient than a mechanical one. But the price, as you can see, is significantly higher.
Electric track: description, advantages and cost
The electric track is driven by an electric motor. It is he who sets the necessary effort, the speed of the web and the angle of its inclination, as well as various other parameters. As a rule, these models are equipped with mini-computers on which the conditions for the training are displayed. Many of them are equipped with sensors for measuring pressure, heart rate, temperature, even calories burned, so that classes are as effective as possible.
They are also distinguished by a smooth ride, as well as a uniform load distribution, various built-in programs and the ability to monitor the condition of a training person. But their cost is not inferior to their convenience, the range is very large - from 12 thousand rubles to several hundred.
Is there any benefit from walking on a track?
Those who decide to take up their health closely do not doubt that there is the benefit of running. On a treadmill, it is undoubtedly more convenient to practice than to go out into the mud and slush. But not everyone can withstand the high loads that a person receives when running (someone due to age, someone because of health). Some do not mind practicing on a treadmill, but would like to establish more comfortable loads for themselves - to alternate running with walking. But in this case, you should know if there is any use to walking on a treadmill.
People who are close to sports know for sure that walking is one of the constituent elements of cardio training. Moreover, the alternation of running and walking of different intensities has a much stronger effect on the body both in terms of weight loss and for health purposes.
Walking on a treadmill is necessarily included in the training program for athletes who wish to improve their aerobic endurance and blood circulation, make metabolism more active, and bones and muscles strong. It is also possible to remove subcutaneous fat and enhance skin elasticity.
Walking on the simulator is useful for certain categories of people who:
- have problems with the knee joints;
- are untrained beginners who were alien to any physical activity;
- have hypertension;
- recently quit smoking.
When walking, the heart muscle is trained - the key to general health, the abs and quadriceps muscles are actively working. When climbing a slope, a group of calf muscles, hips, buttocks, and also part of the spine begins to work to a large extent.
Calorie consumption while walking is pretty serious - 250-300 calories can be lost in one hour of moderate intensity training. A person gets this amount of calories when eating 150 g of lean meat or a decent portion of buckwheat. Regular walking speeds up metabolism, which is very important for removing fat accumulations and replacing them with elastic muscle mass.
Using a weight training simulator: rules for achieving high results
Many people starting to exercise due to overweight are concerned about the question of how to exercise on a treadmill in order to lose weight. Here is a list of simple rules to achieve high results in losing weight:
- engage in at least 5 days a week, preferably in the morning, when fats are burned by the body more actively;
- It is useful to train on an empty stomach after a contrast shower;
- drink water during class;
- start with a light warm-up - about 3 minutes on a flat track without a slope;
- set the angle of inclination to 2% and train for another 3 minutes, speed up the run;
- carry out the main cycle without a slope, but alternate between fast running with a slower pace of movement - 2 minutes quickly and slowly, all in all, take 4 approaches;
- then go walking, putting your foot on the heel and rolling on your fingers, you must forcefully push the surface of the track;
- reduce the pace to a minimum and calmly run or walk for 3-5 minutes.
What should be the duration of classes?
Often, novice users of the simulator wonder how much you need to do on the treadmill so that the results are visible. And this should be done at least 30-40 minutes a day, and preferably an entire hour. Then in a couple of weeks it will be possible to see pleasant changes in the figure and feel a surge of energy. It is very important to monitor the pulse during training: it should not be less than 127-130 beats - it is with these indicators that active fat burning begins.
How many calories are spent?
Often people are interested in how many calories are burned on a treadmill in order to calculate the correct load. It should be noted that with intensive walking on the track, you can burn about 450 calories, and while running they consume about 700. To make the fat burning process more effective, you can use this scheme - 1 minute of intense running at a speed of 7.5-13 kilometers per hour , then 1 minute of light running at a lower speed - 5.5-6.5 kilometers per hour.
This cycle should be repeated 6 times in one workout. After that, use a sprint - 30 seconds of the fastest running and 2 minutes of moderate walking. It is advisable to repeat the sprint 2-3 times.
The benefits of classes for women
Women are especially useful for this type of load. In addition to losing excess weight and gaining a slim figure, there is another benefit of a treadmill for women. What does a girl get while doing this simulator? He helps women:
- preserve the beauty and freshness;
- get rid of cellulite;
- strengthen the muscles of the abdomen, buttocks and hips;
- gain an elastic trained body;
- normalize stool due to accelerated metabolism;
- tighten and elasticize the skin.
Connoisseurs of oriental subtleties say that with the help of running, the chakra responsible for attractiveness is opened in women. In addition, jogging is very good for hormonal changes in the body during menopause.
However, with the onset of menopause, a woman should be careful, because a high load is harmful with a decrease in estrogen levels. But sparing running loads, alternating with intense walking, will make it easier to endure the hardships of the climacteric period and keep the body in order.
Treadmill or exercise bike - which is better and why?
Having made the decision to purchase a home exercise machine, many begin to doubt which one is better to buy. And what is more effective - an exercise bike or a treadmill? Both of these simulators at home are effective and useful, but in each of them different muscle groups are involved. If the treadmill involves not only the legs, but also part of the body, then the exercise bike focuses on the development of the lower part of the skeleton - calves, hips, feet, the upper part of the body remains stationary, and the muscles do not build up.
It also helps to lose weight and is good for those who have joint problems, as it relieves them of the main burden. In addition, if the treadmill is suitable for almost everyone, then when choosing an exercise bike you will have to take into account the structure of the human skeleton - the length of the arms and legs, so that it is convenient to practice.
If there are no contraindications to running and the simulator will be used as a means for losing weight, then a treadmill can provide more intensive burning of fat with less effort. Therefore, in this case, you can safely go for her to the store.
Little conclusion
Having examined the features of treadmills, we can say that this is a very effective tool to maintain health and normal body weight. The choice of various simulators of this type is very large. But, regardless of financial capabilities, everyone can become the owner of a home treadmill. Simple and cheap models have a low cost and help to effectively lose weight.