Running on a treadmill: benefits and contraindications

Types of treadmills

All treadmills for running at home can be divided into three types.

1. Mechanical. Such models are the cheapest because they have the simplest design, consisting of a running belt, hand support and rotating parts. The canvas moves due to the efforts of the athlete himself.
2. Magnetic. These are slightly more complex models, differing from mechanical tracks in that the movement of the canvas occurs due to large magnets, which ensures the track runs smoothly and removes part of the load from the athlete.
3. Electrical. Tracks of this type have the highest cost because they are equipped with an electric motor that drives the track. The capabilities of electric-type treadmills are noticeably expanded - here you can set up specific training programs and the speed of the belt, track your own heart rate in real time and change the inclination of the treadmill.

Despite the high cost, it is the properties of electric exercise machines that are best suited for beginners. But mechanical models are best left to professionals, since their use requires good physical training and good health.

Treadmill - what is it?

A treadmill, or treadmill , is a specialized sports machine that simulates a running track. A treadmill is classified as a cardio machine that can provide the body with powerful aerobic exercise. The prototype of a modern projectile appeared in the middle of the last century. In 1968, American physician Kenneth Cooper published a report detailing the health benefits of aerobic exercise. He proposed using the treadmill in medical and rehabilitation institutions, as well as at home.

Modern treadmills are multifunctional and very easy to use:

• The main element of the unit is the engine . The maximum speed of movement of the main web and the maximum weight of a person depend on its power.
• The running surfaces of the devices are covered with non-slip dense material , the principle of their operation is simple - they are stretched on two moving rollers.
• Many models are equipped with mechanisms that adjust the angle of the canvas, allowing you to simulate walking or running uphill.
• In order to avoid excessive stress on the knee joints and spine, the design of the exercise equipment includes elastomers that provide shock absorption.
• An important component of the track is the control panel . It allows you to track your workout time, heart rate (if the machine has a heart rate sensor), incline angle and speed of the belt. This helps you create the right training regimen and strictly adhere to it.
• Handrails are necessary to maintain balance and support while walking and running.
• To avoid injuries and falls from the floor, many exercise machines are equipped with a safety key . One end of it is attached to the unit’s display, and the other to the athlete’s clothing. If the person's body deviates sharply to the sides or backwards, the key falls out of its socket and the treadmill belt stops.

The benefits of running on a treadmill

The health benefits and harms of running a treadmill can complement each other. But if used correctly, the device will bring much more benefits. Namely:

• strengthens blood vessels and the heart, thereby increasing endurance and immunity,
• will improve the tone of the body and give vigor, good mood and energy,
• will speed up digestion, metabolism and removal of toxins, which will significantly improve the condition of the skin, hair and nails,
• will help get rid of fat deposits - the treadmill is considered the best way to lose weight by getting rid of excess fat,
• will contribute to the development of the respiratory system,
• will have a beneficial effect on the functionality of the whole body, improve the condition of the nervous system.

The properties of a high-quality jogging on the track can replace a full-fledged workout, but the running will be much more dynamic and take less time.

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What are the benefits of a treadmill for weight loss?

During intense or calm but prolonged running, the heart rate increases. The benefit of a treadmill for weight loss is that exercising on it speeds up blood circulation and metabolism. Accordingly, the body begins to intensively break down fat deposits in order to obtain the necessary energy.

Health benefits of treadmill

Correct and intelligent use of the simulator allows you to achieve impressive results. The positive aspect of fast walking or running is not only a slim and fit figure, but also support for the health of the cardiovascular and respiratory systems.

• Stereotypical movements . Running in open areas (in a park, at a stadium) has a wide range of intensity and speed. During training on the simulator, the athlete is forced to adhere to a single rhythm, and also make his step softer and smoother in order to avoid excessive pressure on the surface. This method of aerobic training is more effective and avoids injury and excessive compression of the spine and knee joints.
• Help in losing weight . Fast walking and running are very energy-intensive forms of physical activity. It has been proven that steps on a treadmill can burn up to 300 kcal per hour, and running at a moderate or fast pace can burn from 500 to 750 kcal per hour.
• The benefits of aerobic exercise . With this type of load, oxygen is the main source of energy to maintain physical activity. The mechanism is that the breakdown products of muscle glycogen combine with oxygen in the Krebs cycle, resulting in energy. During training, muscle fibers are in constant tone, becoming more elastic and resilient.
• Improving blood circulation . The heart rate during walking or running increases by approximately 15-30 beats per minute, which allows for increased blood flow to organs and tissues. In addition, muscle contractions play the role of an active pump that maintains vascular tone.
• Acceleration of metabolism . Aerobic training helps to accelerate, first of all, the metabolism of fats and carbohydrates. The process of glucose utilization is accelerated, which prevents the development of diabetes mellitus and insulin resistance. And activated lipolysis helps in getting rid of subcutaneous and visceral fat deposits.
• Reduced appetite and improved mood . Physical activity promotes the production of serotonin and dopamine. These biologically active substances are called “hormones of joy”; they are natural antidepressants. And leptin, a hormone produced by fat cells, dulls the feeling of hunger.

Treadmill for children

On sale you can find electrical and mechanical devices not only for adults, but also for children and teenagers. Children's treadmills are inexpensive, and they are very easy to install at home.

The benefit of the device for children is that the track helps to instill in the child good habits and a love of mobility from a very early age. Sports equipment will be very useful for children in the cold season - natural activity during this period is reduced, and the track helps compensate for the lack of movement. Also, the properties of the track are very useful for the prevention and treatment of many diseases, the treatment of which requires physical activity.

Of course, the intensity of exercise on a treadmill for a child should be reduced. If there is no goal to turn your child into a professional athlete, then short but regular healthy runs will be enough to improve health.

Attention! Since the properties of running can bring not only benefits to children's health, but also harm, consultation with a pediatrician is necessary.

A doctor must confirm that using the treadmill will be safe for your child.

Contraindications

Most contraindications relate to problems of the cardiovascular system.

General contraindications for exercising on a treadmill include:

• spinal injuries;
• traumatic brain injuries;
• epilepsy;
• heart disease and its organic lesions;
• cerebrovascular accident;
• heart attack;
• malignant tumors.

Temporary unfavorable factors include any colds, periods of exacerbation of chronic diseases, as well as ordinary malaise and lack of sleep.

Patients with coronary heart disease should be very careful about dosed physical activity, since the result of sclerosis of the coronary arteries is a violation of the metabolism of fats and cholesterol, which leads to insufficient oxygen supply to the heart muscle. The arteries simply cannot expand, coronary blood flow does not grow, and the myocardium does not receive the required amount of oxygen. All this can ultimately lead to the last stage of coronary artery disease - a heart attack. In this case, constant monitoring of heart rate is a prerequisite. To achieve this, almost all tracks are equipped with wired or wireless heart rate sensors.

Treadmills are used for rehabilitation, including for heart diseases.

On the other hand, slow running or fast walking for heart patients is a good opportunity to restore and treat heart disease, which has been proven in practice all over the world. Physical training for patients with coronary artery disease is widely used in many medical centers as a preventive measure to prevent a recurrent heart attack. It has been scientifically established that loads occurring in the target endurance zone lead to an improvement in the contractile properties of the myocardium, the absorption of oxygen by the heart muscle, increasing its resistance to hypoxia. Cyclic endurance exercises stop the development of atherosclerosis.

In some cases, coronary patients experienced a reverse development of atherosclerosis with regular aerobic training. The explanation for this fact is the activation of fat metabolism with an increase in the blood composition of 1LDL (high density lipoproteins). This ultimately leads to the neutralization of cholesterol molecules and their removal from the vascular walls.

How to properly train on a treadmill

In order for the properties of running not to cause harm, but to reveal all their benefits, the treadmill must be handled correctly. It is necessary to adhere to safe loads and monitor your own well-being.

How long should you run?

Many people believe that to effectively lose weight you need to run as often as possible and for as long as possible. But this opinion is wrong. In fact, the duration of a useful workout should not be more than 40 minutes, otherwise the properties of running will begin to cause harm to the body, since overwork will occur.

In addition, you do not need to use a treadmill every day - 5 sessions per week will be enough. The body needs time to recover after exercise.

What muscles work

The main benefit and valuable property of running is that during it, almost all the muscles of the human body are comprehensively worked out. The main load during classes is received by:

• gluteal and thigh muscles,
• shins,
• feet.

However, while running, your upper body also works actively. Therefore, regular training helps improve the condition of the biceps and triceps, back and shoulder muscles, and also improves the tone of the abdominal and lumbar muscles.

Heart rate and speed values

It is essential to monitor your heart rate throughout your treadmill exercise. The maximum healthy value is 140 beats per minute. If the indicators rise higher, then running should be slowed down - too much stress causes harm to the heart and blood vessels.

The optimal running speed is about 10-12 km per hour. During useful exercises, you can speed up from time to time, but the main part of the workout should take place at a calm pace, without extreme load. At the end of the lesson, you cannot stop right away - you need to switch from running to a fast walk and continue moving until your heart rate drops to 100 beats per minute.

Important! Electric treadmills are convenient because the speed and heart rate when using them are measured by special equipment.

When using mechanical and magnetic models, you have to monitor the indicators yourself.

How to properly run on a treadmill

First of all, it is necessary to follow safety requirements; this will not only prevent injuries, but will also extend the life of the simulator itself.

• Before turning on the track, you need to place your feet on the sides on special sides, and then start the belt using the “start” button. When the belt begins to move, without increasing speed, place your feet on the track one at a time, only then slowly increase your walking speed.
• Start your workout with brisk walking , this is necessary to warm up the muscles and ligaments, as well as to gradually increase your heart rate and, accordingly, safe and proper heart function.
• Do not exceed the speed limit if you are at the maximum permissible heart rate limit. If, having previously set a fat burning program, or simply monitoring your own heart rate zones using cardio sensors, your heart rate is too high, do not reduce the speed sharply. Reduce your speed by 2-3 km/h and level out your heart rate, reaching the desired weight loss zone.
• Never stop abruptly. To complete the run, gradually reduce your speed to a walk over 2-3 minutes. After the heart rate has decreased and the step has become slow (at minimum speed), press the “Stop” button, only after the belt has completely stopped, leave the path.

Exercises on the treadmill

You can do more than just run on your home track. The properties of other exercises bring great benefits.

Walking

The benefit of walking on a treadmill is that such moderate exercise also promotes weight loss and overall strengthening of the body. In just an hour of training, if done correctly, you can lose more than 400 kcal, especially if you alternate calm walking with fast steps.

The properties of walking perfectly develop muscles, train the cardiovascular and respiratory apparatus. The benefit of walking on a treadmill for women is that the fair sex does not have to experience excessive stress, but the training result remains very high.

In addition, the walking properties are ideal for people who are prohibited from running for health reasons. Moving at a brisk pace fully replaces jogging, but does not harm an already weakened body.

The exercise program when using walking can be built in exactly the same way as for classical running.

1. You should start with a warm-up step at a speed of about 5 km per hour and continue walking for about 8 minutes.
2. Then you can accelerate to 7 km per hour - for about a minute.
3. Then go to an intensive step up to 9 km per hour, also for no more than a minute.

Like running, race walking should end smoothly - at the end of the session, the step should be slowed down and walked at a calm pace for about 5 minutes.

Run

The benefits and harms of running on a treadmill depend on your health status. But if there are no contraindications to jogging, then training will bring enormous benefits. The best properties of running will manifest themselves if you practice according to the classical scheme:

• warm-up - walking at a brisk pace for 8 minutes,
• easy running on a flat horizontal surface of the track - about 7 minutes,
• brisk walking for 5 minutes,
• light jogging again for 7 minutes.

If you alternate between walking and running throughout your workout and carefully monitor your heart rate, jogging will give you a feeling of vigor and good mood.

Walking with bends

A very useful feature of electric treadmills is the ability to adjust the inclination of the running belt. The benefits of training will only be greater if you periodically run “uphill” or “downhill.”

It should be noted that the slopes of the path should not be too strong. You only need to raise the canvas 1-2° from the horizontal; even such a load will be very noticeable for the body. If you tilt the belt too much, the workout will begin to be harmful.

When bending over, the benefits of brisk walking on a treadmill are best demonstrated. The load on the body is quite sufficient, and the risk of injury is much lower than during regular running.

How to run on a treadmill for weight loss

The treadmill can make your workout easier by automatically detecting the exerciser's heart rate zone. When setting personal parameters, the program calculates 60-70% of the maximum heart rate. If the track functions do not provide this, calculate the heart rate zone yourself:

1. (220 – age) * 0.6
2. (220 – age) * 0.7

Once you have two values, train without going beyond your individual zone. Plus, this will be the best heart rate for burning fat on the treadmill without putting extra strain on your heart.

Depending on your age, weight, and fitness level, even walking on a treadmill may help you lose weight if your heart rate is in the right range.

Interval training on a treadmill is also suitable for fat burning - alternating equal intervals of running and walking. Controlling your heart rate for fat burning will also remain an important condition Even if the entire workout will take place uphill (at an incline), here too it is important to ensure that the heart rate does not fall below the minimum value or exceed the maximum. And another article has a lot of interesting information about walking uphill on a treadmill.

Do workouts every other day , do not exceed four sessions per week. The duration of the training depends on the chosen program.

• If you plan to do interval training or running at one speed, 30-40 minutes is enough, after which you need to calm your heart rate while walking and stretch.
• And if you want to walk uphill, taking into account your individual heart rate zone, the workout can last 50-60 minutes.

Treadmill training program for weight loss

If the treadmill is used specifically for weight loss, then it is better to adhere to a special training program aimed at quickly burning calories. This program looks very simple and consists of just a couple of steps.

Warm-up

Before any workout, the body needs to be pre-warmed, but especially careful attention should be paid to warming up before running in order to lose weight.

The warm-up is not anything complicated - for 15 minutes you just need to walk on a treadmill, either increasing or decreasing the speed. While walking, it is useful to swing your arms to fully warm up both your lower and upper body.

Interval running

The benefits of a treadmill for home use for weight loss are most clearly evident during interval running. You need to move on to it immediately after warming up and carefully monitor your own speed and time of movement.

• When doing interval running, after warming up, proceed to a healthy jog for 1-2 minutes, the speed should not exceed 6 km per hour.
• After jogging, you need to sharply accelerate and run for another 30 seconds at the limit of your capabilities, at a speed of up to 13 km per hour.
• After this, you again need to switch to a fast step and walk at this pace for about 2 minutes.

The entire cycle is repeated over and over again for 30-40 minutes. If you do the exercises correctly, you can burn up to 800 kcal in one workout.

Important! Interval running puts a serious strain on the body.

Its properties will be useful and will not cause harm only if you are in good health and have minimal physical training.

Treadmill for weight loss

Exercises on a treadmill, of course, give their results only with the right approach

. You can often encounter the problem that despite all the exercise on the treadmill, the extra pounds do not disappear. You should not think that the treadmill is ineffective. It’s just that the diet and approach to exercise were initially wrong.

Don’t think that only a treadmill will help you cope with your excess weight problem. To lose weight, you should also take into account various other factors: exercise time and proper diet.

. To begin with, it’s worth focusing on your diet.

To really help you lose weight, you should eat a carbohydrate-rich meal an hour before going to the gym.

. Of course, it is contraindicated to completely overeat, but you can’t do classes on an empty stomach either.

To ensure your workouts are effective, you should eat a small portion of food an hour before class that will give your body 60 grams of carbohydrates. This could be either half a pack of bread or just 4 tablespoons of cooked porridge.

All carbohydrates should go into your strength training, which should last at least 50 minutes. But on the treadmill you will already burn fatty tissue.

For the most effective running on a treadmill, you should exercise on this machine every day.

. The minimum number of classes is 5 times a week. Only in this case will the treadmill bring the desired results. Now it’s worth telling in more detail how to exercise on a treadmill.

Running on a treadmill will give you the best results only in the morning.

. At this time, fats are burned best. But you can always study at any other time of the day.

As with running, treadmill time and exercise should always be increased gradually.

. Start small, even if the duration and intensity of the run are not the highest. Gradually you can increase the duration of your run.

The minimum duration of running on a treadmill should be 30 minutes per day.

. The longer you run, the more effective the exercise will be. But even with such a schedule, you should extend your running time to 45-60 minutes a couple of days a week. Only with this approach will your training bring the desired results.

The good thing about a treadmill for weight loss is that it already has numerous modes.

that you can use: resistance, incline, acceleration, etc.

You can use one mode or another, but you can choose it yourself. The regimen you create also allows you to maintain your desired heart rate.

To find out your optimal heart rate for training, you can use a simple formula

. From 220 (maximum heart rate), subtract your age and multiply the result, for example, by 0.5. The result obtained will be 50% of your heart rate. You can also multiply your difference by 0.6 to get 60% of your heart rate and 0.7 which is 70% of your heart rate.

You can also find out which workout is more effective for you: running or walking

. To do this, you should use a heart rate monitor to measure your heart rate during a five-minute run at a speed of 7 to 9 km/h. Record your findings.

After five minutes, slow down to allow your breathing to calm down. Then raise the treadmill belt 3-6° and walk along it. Take the readings again, then reduce the intensity of the load and stop.

See when your heart rate was higher: while running or while walking.

If your heart rate was higher while running, this weight loss system is right for you

:

• warm-up: 10 minutes of calm walking at a speed of 4-6 km/h
• 1 segment: 5 minutes of walking uphill at a speed of 4-6 km/h with a slope of 3-6°
• Segment 2: 2 minutes of running at a speed of 7-9 km/h. The slope must be zero
• Stage 3: 1 minute of running at top speed

If your heart rate was higher while walking, this training scheme will suit you

:

• warm-up: 10 minutes of calm walking at a speed of 4-6 km/h
• 1 segment: 7 minutes of running at a speed of 7-6 km/h without incline
• Section 2: Walk for 2 minutes at a 2° incline, then increase the incline another 2° and walk for 2 minutes. Increase the incline in this manner until you reach 10 minutes of walking. Similarly, lower the slope and go down

These segments, both for the first and second training systems, should be repeated 3-4 times

. Properly selected training systems give you a guarantee that you will lose weight.

Treadmill workouts for beginners

The intensity of the load when exercising on a treadmill needs to be adjusted. You cannot immediately move on to training at the limit of your strength with zero physical preparation - this will cause harm and cause an aversion to exercise.

1. Beginners are advised to exercise no more than three times a week for a month - the body will need time to get used to the beneficial exercises.
2. At first, walking on a treadmill will bring maximum benefits to the body; only after a couple of weeks does it make sense to switch to running.
3. The running speed must be alternated - start at about 4 km per hour, then accelerate to 5 km and, finally, move to 7 km per hour. In each mode you need to run no more than a minute.

In total, a useful workout should take beginners about half an hour. As the muscles become stronger and the cardiovascular system improves, the duration and intensity can be increased.

The benefits of running on a treadmill

• Strengthens the cardiovascular system, improves blood circulation, normalizes blood pressure.
• Prevents the development of muscle atony, strengthens the muscles of the whole body.
• Improves respiratory function.
• Promotes safe weight loss due to the high energy costs of running.
• The shock absorption system makes training safe, maintaining joint mobility and spinal health.
• The ability to track your heart rate using cardiac sensors makes training safe, preventing you from overloading your heart muscle or increasing your blood pressure.

Recommendations for exercising on a treadmill

The properties of running at home depend on how responsibly a person approaches the implementation of basic rules. You need to pay attention not only to the exercises themselves, but also to the equipment for exercise, as well as to the mode of water and food consumption.

Clothes and shoes for classes

You should use a useful treadmill only in carefully selected sportswear, otherwise the training properties will be harmful.

1. You cannot exercise on the track barefoot or in random house shoes - only lightweight sneakers with soft soles and a breathable upper are suitable for running. They will soften the shock load on the joints and prevent the appearance of calluses on the feet.
2. For workout clothes, it is best to choose running shorts and a sports T-shirt with mesh inserts - such things will not chafe the skin during long sessions and at the same time allow the body to breathe.
3. Since your feet sweat a lot during intense running, you need to wear socks. It is better to choose synthetic products that wick away moisture well - cotton socks will quickly get wet, bunch up and rub the skin.

Water during training

On a treadmill, the human body rapidly loses fluid reserves. When the body is dehydrated, it becomes very difficult to run, and the heart experiences excessive stress and is damaged because it is forced to pump hard the clotted blood.

Therefore, before starting a useful activity, you should definitely drink a glass of water. It is recommended to take a few sips of liquid during training. Of course, you shouldn’t overdo it - drinking too much will also cause harm and make it difficult to train.

Advice! To replenish your fluid supply, you need to choose plain drinking water.

Sugary soda or juice contains too many calories and also makes your stomach feel full.

Food before and after workouts

Running on an empty stomach is harmful, however, you should not start a healthy workout immediately after eating either - this will interfere with the digestion of food. It is best to eat 1.5-2 hours before a run, and it is recommended to choose protein foods or complex carbohydrates.

After training on the treadmill, you can eat almost immediately. But to prevent the beneficial properties of jogging from being reduced to zero, you should choose small portions and avoid consuming fast carbohydrates and fatty high-calorie foods.

Is it possible to walk on a treadmill every day?

Walking is the easiest and most natural form of physical activity. Not only running can improve your physical condition - for those who are contraindicated for serious physical activity, simple walking will come to the rescue. Walking should also be used by completely healthy people, for example, as an additional and warm-up exercise.

What are the benefits of walking?

• Develops almost all the skills developed by running, only to a lesser extent.
• An excellent remedy for congestion in the pelvic area.
• Helps fight depression.
• Raises the overall tone of the body.
• How physical activity has a healing effect on the entire body.

Walking as the main form of physical activity

To get results from walking you need regularity, i.e. You need to take walks every day (a 5-day regimen is also suitable).

If possible, you should choose walking in an open space, replacing, for example, a trip to work with a walk. When walking on a treadmill, try to do it in a well-ventilated area or with an open window.

Important!

To prevent your body from getting used to the monotonous load, try to gradually increase your walking speed and distance traveled.

Walking can be used to lose weight. The main points of exercise for weight loss are the duration of the workout (from 30-60 minutes), speed (5-6 km/h) and regularity of exercise. This will be especially useful for people who are very overweight, trying to lose weight by exercising on a treadmill, as well as people just starting to exercise on this machine.

Walking as an additional form of physical activity

Any person actively involved in sports should include walking in their arsenal, if only because it is a warm-up exercise that prepares your body for a more serious load. Also, each physical exercise should be completed with walking to prevent a drop in stress on the heart.

If you are an active runner, walking can be an easy additional workout. For example, you run in the morning and then spend the whole day sitting.

Such physical activity will not cause severe fatigue, but will help compensate for the disadvantages of a sedentary lifestyle.

Who should start with walking?

- People who are very overweight.

— People suffering from cardiovascular disease and various chronic diseases.

- In postoperative conditions.

— Physically poorly prepared people.

- Elderly people.

— People with problems with joints and spine.

A few rules for effective walking on a treadmill:

1. Your classes should last from 30-60 minutes or more.
2. Walking speed for effective fat burning should be 5-7 km/h.
3. When walking, your back should be straight, your shoulders should be straightened, and your head should be directed forward.
4. Practice proper breathing: inhale only through your nose, exhale at your discretion. If shortness of breath appears, slow down the pace of walking until breathing is completely restored, and only then gradually increase the pace to the required level.
5. You can engage in any physical activity at least 1.5-2 hours after meals and 2 hours before bedtime.
6. Before class, ventilate the room in which the training will take place.
7. Take care to replenish your body's water supply before, after and during exercise.

Follow these simple recommendations and improve your health every day!

Mistakes when exercising on a treadmill

The benefits of running and the effectiveness of walking on a treadmill depend on how correctly a person performs the workout. There are several common mistakes that are made not only by beginners, but also by athletes with decent experience.

• Uniform and constant loads. Over time, the body gets used to jogging - the exercise becomes too easy, and this reduces its benefits. In order for the properties of jogging to bring maximum effect, the pace and intensity of exercise must be increased from workout to workout.
• Support on handrails. The handles of the treadmill are needed in order to grab onto them in case of a fall, but you cannot constantly hold on to the handrails; this shifts the center of gravity while running and harms the musculoskeletal system.
• Incorrect breathing. During training, you need to breathe through your nose, and it is desirable that the breathing rhythm be calm and uniform.
• Landing on the heel. To avoid harm to your joints, you need to transfer your weight to your toes.

A big mistake is made by those who exercise when they feel unwell - the properties of the exercises do not bring any benefit. But the harm to the body is very great - primarily to the blood vessels and heart.

Exercise bike or treadmill: which is healthier?

It often happens that many inexperienced athletes try to replace running with exercise on an exercise bike. This kind of training is simpler and also has fewer contraindications for health, so the issue of interchangeability of simulators is quite relevant today.

Comparative characteristics of the main qualities of an exercise bike and a treadmill

Based on the table, we can conclude that the treadmill is more effective in a comprehensive weight loss program. With its help, in just a few weeks you can significantly reduce body weight and improve overall physical fitness. However, purchasing such a simulator will require quite a serious financial investment. In addition, for owners of small apartments such a device can become a burden, since even compact models take up a lot of space.

Weekly exercise on a treadmill helps improve your health and also makes it possible to get your body into ideal shape in a short period of time. Purchasing such a device is a profitable investment in your own health. However, in order for training on the simulator to bring only a positive effect, it is necessary to adhere to the rules of general safety and take into account possible contraindications.

Treadmill Exercises Sports and fitness Exercise machines

Possible harm from the treadmill

In general, exercise on the track differs little from healthy jogging in the fresh air. However, training indoors can have a negative impact on the respiratory system if the room is too musty and the temperature is too high. During training, the room must be ventilated.

A useful path can be harmful for any problems with the musculoskeletal system. If you have injuries, osteochondrosis or any other problems with the spine and joints, you should avoid running altogether. Otherwise, the treadmill will only aggravate the problems and aggravate the disease.

Pros of using a treadmill at home

Few people can find time to jog outside. The exercise machine will help you stay fit at home.

Advantages:

1. Functionality Modern treadmills are multifunctional. The ability to increase or decrease speed is very important. Because it helps you stick to the chosen rhythm. The simulator will show your heart rate and distance, as well as the number of calories burned.

2. Angle of inclination. In most models, the angle of inclination of the blade is adjustable. This will simulate running uphill.

3. Favorable training conditions. When you have a treadmill at home, you don't need to worry about weather conditions. You can practice in any weather. Also, no special clothing is required, for example, in winter. Training can also be combined with watching TV or chatting with relatives.

4. Depreciation. The shock-absorbing qualities of the canvas are an important plus in running on the track. There is no risk of injury due to uneven surfaces. In any case, the simulator will reduce the load on the spine and joints.

5. Personal trainer. This simulator can replace a trainer in the gym. By choosing a program that matches your goal, you can, for example, lose weight (cardio training).

6. Running identity. Running on a track and running on the street are similar. The main muscles that are used when running work in the same way. It has been proven that the effect of exercising on a treadmill is not much different from natural running.

Contraindications for exercising on a treadmill

The beneficial properties of running can cause definite harm if you exercise on a simulator in the presence of strict contraindications. The track cannot be used:

• for any diseases of the spine and joints,
• for serious illnesses of the respiratory system,
• for hypertension,
• for severe diseases of the heart and blood vessels,
• during pregnancy,
• with varicose veins.

You should stop exercising if you have a cold or any noticeable ailments.

How to choose the right treadmill for your home

When purchasing a useful exercise machine, you should not focus only on price. The following factors need to be taken into account:

• own physical training, for example, mechanical tracks are not recommended for beginners, as they require great effort,
• the weight of all household members who will exercise on the simulator - the treadmill should be designed for the weight of the heaviest family member,
• height and step width - the tracks vary in length, it is necessary to ensure that the length of the track allows for comfortable movements,
• the presence and number of additional functions - electric tracks with several modes and sensors for measuring heart rate and speed are more expensive, but will be much more convenient to use.

The financial factor should also be taken into account, but it should not become a priority.

Which is better: an exercise bike or a treadmill?

The treadmill and exercise bike are two of the most popular useful exercise machines for the home. Each device has its own unique properties and advantages. For example, an exercise bike has fewer contraindications, and even those who are prohibited from running can exercise on it.

However, the benefits of a treadmill are that it allows you to work more muscles. During training, the buttocks, legs, abs, back and shoulders, and arm muscles are used, while when exercising on an exercise bike, the main load falls on the legs, abs, thighs and calves. In addition, the load on the treadmill is distributed unevenly, and this is much more beneficial for weight loss.

Thus, from the point of view of benefits, a treadmill has superior properties to an exercise bike. If there are no contraindications to its use, it is better to choose a running belt for your home.

Treadmill harm to joints

Often people quit training on the track because they suffer from pain in the knee, hip and ankle joints. It should be noted that long and/or fast walking and running put a strain on the musculoskeletal system. The areas of bone connection suffer from the fact that the heavy weight of a moving body presses on them. The task of the spine and joints is to act as shock absorbers, softening sudden movements to preserve the internal organs.

Of course, our skeleton is strong and reliable. Cartilage and ligaments of healthy people can withstand stress without problems. But the danger is that the body, weakened after injury or suffering from excess weight, does not have such endurance. He's vulnerable. This is the breeding ground for the development of many chronic diseases.

A person with healthy joints should not be afraid of the treadmill and exercise calmly. With proper training organization, the joints will not suffer. Moderate compression that occurs during running is certainly beneficial for human ligaments and cartilage tissue. The main task of those who want to start running on a treadmill is to minimize the load on the spine and knees.

When moving with the wrong technique, poor-quality exercise equipment, or running in uncomfortable shoes, it is quite possible to harm your joints.

How to avoid killing your joints while running? We will answer in several theses.

• when running there should not be a pronounced flight phase, that is, it is advisable to run without jumping;
• technical running is almost silent, you need to strive for this;
• Not every treadmill is suitable for women over 50 years old, so when purchasing, you should be guided by the opinion of a specialist;
• in case of obesity and pre-obesity, it is necessary to carefully approach training planning (if you are overweight, running is contraindicated, so you will have to first lose weight in other ways, then start running);
• when running on a track or along the street, it is dangerous to land on straight feet;
• ideally, the loads are increased gradually, this applies to any type of training, including running (if you have led an unsportsmanlike lifestyle for a long time and suddenly decide to play sports, you need to start small, do not overload the body and do not put it under stress);
• Monitoring your condition and well-being is a prerequisite for safety;
• It would be wise to buy a treadmill from a reputable manufacturer with a guarantee of high quality (good exercise machines soften shocks and shocks thanks to a reliable, well-thought-out shock absorption system);
• Running shoes will help protect against injuries; you can buy them at a sportswear store (the best option is running sneakers from a well-known brand with a special insole; such sneakers perfectly protect against excessive loads and hold the foot stably when moving).

Reviews and results of losing weight

Voronina Marina Nikolaevna, 32 years old, Ivanovo I simply don’t have free time to visit the gym, but a treadmill for weight loss is an excellent substitute for exercise equipment. I’ve been running 4 days a week for 3 years now, at the very beginning I managed to lose 10 kilograms in 4 months without harm to my health. All these years I feel great, and I maintain normal weight without much difficulty. Anna Stanislavovna Sergeeva, 28 years old, Moscow I had to buy a useful exercise machine because I was overweight; my body weight was 15 kilograms higher than normal. At first, I only did walking on a treadmill, so as not to create excess stress on the body. After 2 months, I managed to lose 7 kilograms without any diets, and now I am gradually moving on to light, short running.

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