More and more people in the world are in favor of a healthy lifestyle. They give up smoking and alcohol, harmful junk food and physical passivity. Now it has become fashionable to have a athletic fit body and attend gyms. True, working people do not have much time left to go to fitness clubs or pools, but there is a way out. For those who can not afford training under the supervision of experienced instructors, sports simulators will come to the rescue. In particular, treadmills, which are an excellent tool both as a pacemaker, and are ideal for dealing with extra pounds. Consider the benefits of a treadmill for your home.
Treadmills for the home
Health running is the easiest and most effective way to put in order not only a figure, but also improve internal organs and systems. This type of training is equally well suited for both men and women. True, their tasks are slightly different. But, of course, that there are benefits from treadmills to achieve the goals of both.
Jogging with all its simplicity and low cost has a positive effect on almost all organs and systems of a person, and also allows you to maintain the body in working condition. Of course, it is more useful to run in the fresh air, in favorable conditions of a pine or coniferous forest or along the sea coast, so that ventilation of the lungs is more intensive and cells and blood vessels are saturated with oxygen. Under such conditions, metabolic processes are particularly intense and the results obtained are much higher.
As you can see, the benefits of treadmills are obvious. If a home treadmill is available, then this is already a lot, the simulator will help bring the body to excellent condition. What are good treadmills? First of all, by the fact that they are suitable for any age. Proper selection of loads allows older people and even pregnant women to work on this simulator. Just before you start training on your home treadmill, you should consult a doctor. Maybe this kind of training is contraindicated for you? Then you have to pick up another simulator that does not harm the body.
What types of treadmills exist and what are the features of their use? If the doctor did not find contraindications for exercising on a treadmill, then it's time to choose the right model for yourself so that the training goes as pleasantly and comfortably as possible. Today on sale you can find several types of treadmills.
Electric
The road tape in them moves in accordance with a given program speed and angle. The track is driven by electric current. The program controls not only the speed, but also the distance that the runner needs to run during the training. In addition, various technical supplements may be provided in different models, which will make the training safe and enjoyable. This, for example, is a pulse control or a safety sensor, which, in case of any malfunction, immediately disables the movement of the roadway. But these models are quite bulky and expensive, so not everyone can afford it.
Mechanical
Mechanical - the most affordable option of all possible and the easiest to use. They are very compact and have affordable prices, so they are very popular. But the principle of their work is such that the entire main load falls on the legs, since the road belt is set in motion by the feet, and the friction force of the material serves as a brake. To run, you need to forcefully push off from the tape, which strains the calf and femoral muscles. The greatest benefit of mechanical type treadmills is for men who need strong, pumped legs. Women need too muscular legs. In addition, running speed, rhythm and time for training must be chosen independently, so it is difficult to set yourself the optimal load.
Magnetic
Magnetic - a kind of mechanical model, but slightly improved. Here, magnets are installed as a brake. They do not allow sharp jerks during the stop of the tape and provide a softer movement. But the tape itself is driven again by legs. True, the use of treadmills in this case is also for women, since the load on the legs decreases markedly and is distributed to the hips and pelvis, which is very valuable when losing weight and maintaining the body parameters in good condition.
When choosing your option, pay attention to the size of the structure, since not every apartment can have enough space to install a bulky electric simulator. When buying a treadmill, you need to know exactly what the indications and contraindications of exercising on treadmills are. To do this, you need to visit a doctor and pass the necessary tests to determine the degree of optimal load on a particular organism.
Treadmill - readings
Running is very useful for those who are in good athletic shape - this is an excellent tool for the prevention of many diseases, as well as for training breathing and muscles of the musculoskeletal system. A treadmill provides an excellent opportunity to strengthen the muscles and bones of the legs, the lower part of the spinal column and the sacro-lumbar belt.
Such workouts make your torso strong and strong legs, and also allow you to spend extra calories if you need to lose weight and tighten muscles. Treadmills are of great use for training the respiratory system, cardiovascular and digestive systems, but those who have these diseases should deal with the treadmill with great care and after consulting a doctor.
Treadmill - contraindications
In periods of exacerbation of diseases, the use of simulators is strictly excluded or the load is minimized, otherwise it is easy to cause irreparable harm to the body.
Simulator exercises are contraindicated:
- during an exacerbation of diseases of internal organs and systems;
- with diseases of the legs, joints;
- with arthritis and arthrosis;
- with bronchial asthma or pulmonary heart disease;
- with mitral stenosis and heart disease;
- with a large stage of hypertension and with angina pectoris;
- with vegetative-vascular dystonia;
- with exacerbation of viral infections and any colds.
In general, for any ailments, it is better to consult a doctor first than to try to correct the harmful effects on the body. However, with proper training and well-designed physical activity, the health benefits of the treadmill will undoubtedly be. Even careful and delicate training can heal the body and give life to new colors.
What are fitness machines useful for?
For those who doubt whether there is any benefit from a treadmill, it should be noted what results for the body give regular exercise in both natural conditions and on running simulators. Starting on home treadmills, a lot of patients note a marked improvement in the general condition of the body and the appearance of energy reserves. So what's the use of a treadmill? Regular physical and cardio loads allow you to:
- improve the condition of the heart and blood vessels;
- increase strength and stamina;
- strengthen the muscles of the legs, back, abdominals;
- tighten the hips and buttocks;
- speed up metabolic processes;
- improve bowel function and remove toxins from the body;
- strengthen the nervous system and improve mood;
- make the figure slim and sporty.
For weight loss
Regarding the last point, I would like to separately note how high the benefits of a treadmill for weight loss. The reviews write that if men start exercising on treadmills with the goal of becoming stronger and stronger, build muscle and gain nice roundness in the area of muscle location, then for most women, buying a simulator has a different purpose.
Of course, every woman also wants to become strong and hardy, to strengthen muscles, especially the abdominal wall. But the main goal of working on simulators is that there is a direct benefit of the treadmill for the figure. A slender and light figure for a woman is sometimes more important than even health. Therefore, they use the treadmill to burn body fat. And this is very correct, because an hour of intense training on a treadmill can burn up to 600 calories.
The benefits of a treadmill for weight loss should be highlighted. After all, the problem of excess weight is now more relevant than ever. Too nourishing food and small physical efforts that a modern person uses in everyday life lead to the constant accumulation of fat from unspent energy. Therefore, how to lose weight on a treadmill will be interesting to a huge number of people. This is greatly facilitated by the correct running mode.
How to train on a treadmill to lose weight?
In order for the mechanism of burning fat to start and the tangible benefit of the treadmill to lose weight, you need to give training at least 20 minutes a day with a weekly load of at least five days. At the same time, it is important to eat right and maintain water balance in the body. As a rule, fat deposits accumulate in the lower part of the body, precisely in those places that stimulate cardio training - on the abdomen, in the buttocks and thighs. And this is the advantage of treadmills for weight loss. A correctly calculated load and a training regimen will please with noticeable results.
In order for the effect from training to be optimal, you need to know how many and how much time you can lose calories. When fast walking on the tape of the simulator, you can lose 300-400 calories, with intensive running for at least an hour - 500-700 calories. To achieve better results, it’s good to use a variable training method, alternating between intense running and fast walking. It is recommended to start the lesson with a slow walk for one to three minutes. Then follows a fast run of 1-2 minutes and the transition to brisk walking for 0.5-1 minute. The intervals should be constantly the same during training, for example, a minute of running, half a minute of walking, or two minutes of running, a minute of walking. Finishing the lesson also needs walking, gradually reducing its pace to a calm.
And finally, why this article was written - what are the benefits and harms of treadmills? More on this later in the article.
Treadmills: Health Benefits
During the article, a lot has been said about the great benefits of such a unique simulator, such as a treadmill, to human health, and how important it is for its aesthetic parameters. Here are a few more arguments in favor of these effective home exercise machines.
What is the use of a treadmill? In the reviews they write that the first argument indicating the usefulness of this sports design is its availability. Everyone knows that playing sports gives the expected result only with regular training. But, doing jogging on the street, it’s not always easy to get yourself dressed and go for a run, especially if it is raining, heavy wind, snow or ice. And on the weekend it’s not so easy to set yourself up for sports exploits. In this case, a home exercise machine is the best way out, because for classes you do not need to go anywhere, and even wearing a sports uniform is not necessary. You can train at your pleasure by turning on pleasant music or watching an interesting program on TV - so the time allotted for training will pass quickly and imperceptibly.
I would like to focus on the fact that the simulator has a smooth running surface in contrast to the natural one, where it is easy to catch shoes on any protrusion or tuck your foot on an undetected obstacle. The treadmill protects the runner from hard braking and related injuries. It is not possible to abruptly stop running, which protects the heart and blood vessels from sudden changes. In the process of jogging, you can put a towel nearby to wipe sweat and put water in order to periodically replenish the body's water balance.
Home treadmill is a universal training tool that allows you to organize your workouts and conduct them regularly. But along with all the useful features, a treadmill can do harm. To find out what is the ratio of benefit and harm, the negative aspects of treadmills should be noted. There are not so many of them as benefits, but they are still there, and it would be illiterate to close their eyes to them.
When practicing on a treadmill, you should be very careful and not be distracted from the treadmill, otherwise you can stumble and fall from it. To avoid this, just look where you put your supporting leg. In addition, when using the treadmill, a large load is created on the spine, femoral and knee joints. Uncontrolled training can lead to problems in the musculoskeletal system, especially if there are indications for this, or the runner already has problems with these organs. To minimize troubles, you can practice in special running shoes in which the foot will be comfortable, and due to good cushioning, pressure on weak organs will decrease.
We examined the benefits and harms of treadmills. But only the person himself can decide for himself what is more in this simulator and whether it is worth starting the struggle for health with such an introduction. But if the treadmill is not suitable for you, this does not mean that you can not do sports. It is quite possible to choose another home fitness machine, more suitable for your case.
Conclusion
This article shows how many useful properties a home treadmill has. It is useful in so many cases. The simulator can restore and maintain your health at the right level. Only training should occur correctly, after consultation with your doctor.