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How to walk on a treadmill

Classes on the treadmill completely substitute for training outdoors. In this simulator you can practice walking, light Jogging, or high-speed, fully controlling the intensity and speed of exercise in the target heart rate. The purchase of this athletic shell allows you to fully enjoy all the benefits of usual workouts at home, to keep the overall tone, improve health, get rid of extra pounds.

Modern treadmills are significantly different from their predecessors. Fitted to many models of the latest generation iFit technology makes it possible to engage in "virtual" run — to compete with the athletes to choose as a driving instructor, any coach, including eminent person.

The efficiency and effectiveness of the treadmill for weight loss

The popularity of the trainer for running among those trying to lose weight is incredibly high. This, above all, contribute to the incredible ease of use and ease of management that do not require any special athletic skills. Home models have more limited functionality than the installed in gyms professional.

Equipment the first involves the presence of a timer, counting "traveled" the distance shown on the display, and the second usually includes special sensors for monitoring heart rate. Having the ability to track your heart rate, the athlete can coordinate the aim of the classes, which can be directed to the training of the cardiovascular system or the burning of body fat.

Беговая дорожка

Options some models include:

  • personal trainer;
  • strength training;
  • fat burning.

Expected results

Dependent on the speed of running and your own body weight. Jogging with average speed burns 100 calories every mile. Half hour training at a speed of 5.5 km per hour, allows to get rid of 121 calories. The higher the speed, the faster you burn calories. Likewise affects the weight. What weighs more a runner, leaving the more intense weight.

The importance of pace. It needs to be such that the person is getting a little winded, but was able to talk with any of the others. Once the correct tempo is set, it needs to be supported. This applies to exercise and weight loss, and cardiovascular system.

The effectiveness of the treadmill in the fight against obesity is not in doubt. The only obstacle to the achievement of the result may be our own laziness. Hardy and strong people with a clear intention to lose weight, achieve with this simulator results.

Лучшая тренировка для похудения на беговой дорожке

Best exercise for weight loss on a treadmill

The simulator, regardless of the model and functionality that supports multiple types of workouts. It allows you to exercise and weight loss, and to maintain good physical shape.

The mistake is to concentrate on one type. The desired effect is achieved by combining different methods. This is not only the correct distribution of loads, but also maintain motivation. A varied workout will never get boring.

The training program

Walking must be alternated with Jogging. This can be done cyclically, for example, 3-4 days to run, and the rest of the time to devote to walking or to change modes every time.

Remember:

Intense and short training break down fat deposits and slows the formation of new more effective than long.

The body has no time to adapt to the loads if training is varied. When classes start to get bored, to keep my motivation allows two simple steps:

  1. Watching TV

Option is present in all modern models of treadmills. Watch your favorite shows and programs not only at home but also in the gym. Not to disturb others, to the simulator plug in headphones and choose the desired channel.

мотивация

  1. Listening to music

You can choose your favorite song or dynamic melody. A great solution is to create a selection of pieces especially for exercise on the track.

Effective exercises for burning fat

Best to lose weight treadmill doing proper exercise, completely revealing the possibilities and potential of this simulator.

Interval training

Demonstrated consistently high results in the fight against the extra pounds, and involve a combination of periods, perform a variety of exercises with breaks. Are considered most effective workout with alternating exercises.

Workout plan

width="208">1,55-1,60
Interval Miles Speed
Warm-up 00,0 – 1,0 6,50-7,00
First 1,0-1,25 8,00
Respite 1,25-1,30 3,50
Second 1,30-of 1.55 8,00
Respite 3,50
Third 1,60-1,85 8,00
Respite 1,85-1,90 3,50
Fourth 1,90-of 2.15 8,00
Respite 2,15-of 2.20 3,50
Fifth 2,20-2,45 8,00
Respite 2,15-2,50 3,50
Sixth 2,50-2,75 8,00
Respite 2,75-2,80 3,50

All intervals are divided into individual segments. They require more than simple first, then complex exercises. The first needs to have a duration of from ten to forty seconds, and the second to be more short and last no longer than half a minute. This approach allows exhausting to such an extent that after training, people simply can not do even the easiest exercise.

Remember:

Intensive training should be carried out at least three or four times every week. It is necessary to clearly ensure that it was really complicated, that is not easy. Otherwise, no effect will be achieved.

Start training best with the walk. Do not just take high loads. The next challenge then becomes the choice of tempo for Jogging and sustaining it for half a minute, further slowing the transition to walk for forty seconds.

In other words, interval training is the combination of running with walking. Each mode is done through a certain interval of time. This leads to an increase in the intensity of metabolism and increase the speed of burning extra calories twice.

Потеря веса

Weight loss

A great exercise for weight loss, which is ideal for those who do not particularly like just to run in one place. Speed when the first classes can be kept about five miles per hour.

You should start with a three-minute warm-up at the same pace. Then turn left and run for another thirty seconds, repeat the same action in the right direction. Most importantly, rearrange, but do not cross your legs.

As soon as everybody left, and right finished, return to the original position, that is, body and face turn forward run jog another three minutes.

The entire procedure is repeated as long as the total duration of the training will be half an hour. It needs to end three-minute "jog" trot.

"Running" plus "the Walk"

Ideal for trained people involved in sports on a regular basis. Training involves, as is clear from the name, constant, alternating modes of "running"and "walk".

A great alternative between conventional walking, Jogging, and slow. Thanks to a more intensive approach, this type of workout allows you to burn about three hundred calories.

Exercise to burn five hundred calories

Does not require to spend a huge amount of time. Enough to do about forty minutes. The secret of effectiveness is to perform intense interval training, which is necessary to arrange four or five times every seven days.

Of course, you need to try to find time for exercise. The result is worth it. Seven days training dealing lose almost half a pound, which is about 200-225 grams. This allows for a short time to give your silhouette the coveted harmony.

Тренировка для сжигания пятисот калорий

Training for all muscle groups

Author's program from a trainer Melissa Paris from new York, which for several reasons can be considered the best. It includes many exercises designed to work not only the legs but also hands press.

Diversity training — the secret of success for those who decided to seriously address my weight. Daily practice of this technique gives a stunning result. With classes for 35 minutes, after 10-14 days of the arrow of scales will show a weight change to decrease by 3-5 pounds (1,36-2,27 kg).

Useful tips for beginners to lose weight

Jogging has always been and remains the best solution for those who wants to lose weight. However, on the simulator to run much more comfortable than the asphalt and concrete surfaces. If so, then the best solution than to buy a treadmill.

With smart design and ease of handling, risk of injury on this machine is practically reduced to zero. It is useful not only losing weight, but also to those who wish to return in shape after a long break, previously had bad experiences of damage to the joints.

На заметку новичкам

Note to beginners

To teach the body and muscles to load should gradually. It is recommended to start with half-hour workout.

Recommended exercises

If physical training is not, the first lesson could last about ten minutes. Increase the speed to three paragraphs should each subsequent workout.

When the execution of the training ceases to cause obstruction and discomfort, you can increase it up to a quarter of an hour. The speed is better to install a fifth (5,0).

During exercise the rate canto increase to 3.5 units and gradually reduce. Once these loads will be comfortable, the total duration of the training is adjusted to twenty minutes and so on.

An increase in load

To change the type of the workout after a month of training on the treadmill. The best option is walking. It perfectly stabilizes the frequency of contractions of the heart muscle, contributes to the good development of the muscles in the legs.

The recommended starting the training duration is approximately twenty minutes. Next, produce an increase of the tilt angle, i.e. the position of the track. By changing the angle of the change of the load. If it increases, the loads increase and when decrease, on the contrary, reduced.

The main thing — to comply with the following requirements:

  1. stick to a regular time of 20 minutes;
  2. to increase the speed in the range of 1.5 to 3.5 units for 5-7 minutes;
  3. to change the tilt angle in the range of 2.0 to 3.0.

Какие преимущества дают тренировки на беговой дорожке?

What are advantages of running on a treadmill?

Such popular ways of walking as "the path of endurance" and "ladders" to help in the fight against excess weight and muscle development. The implementation of the "ladder" allows you to train the calves, hamstrings, affecting all the major muscles of the legs.

Strengthening of the muscles contributes to the "path of endurance", but not exclusively ohranyaetsya this impact. This exercise develops endurance, adds variety to training, activates the process of fat burning.

Important to know:

This type of workout is not just effective but also is an excellent option in order to dilute the long lesson into several separate segments. This is a huge advantage both ways of walking.

On a treadmill, you can perform a variety of exercises. It is not boring and monotonous trainer, as mistakenly believed by many newcomers. And it's not only good exercise equipment.

The main advantages of all modern models of treadmills are:

  1. more easy exercises for the joints than running on roads and pavements;
  2. the opportunity to do sports in any weather, but if the simulator is still installed in the home, if not in the most comfortable environment without the need to visit a gym;
  3. no need to have a large space, complete security and protection from various types of injuries that can happen while Jogging in the openair;
  4. fully relaxed environment for employment, during which you can listen to music or watch TV.

These simulators, of course, have their negative sides. However, given the many positive aspects, they are perfect to help keep fit, to fight obesity.

Treadmill is a powerful and effective device for weight loss. It allows without any special effort, skill, and, most importantly, fast enough to burn calories.

To achieve maximum effectiveness, it is necessary to choose the right exercises, do not concentrate only on one type of workout to follow all recommendations and advice.

The acquisition of the treadmill or on the sports equipment in the gym underneath your favorite song or watching the feed is not just an opportunity to lose weight, but do it with pleasure and comfort.