The benefits of a treadmill for weight loss - how to do it correctly and training programs for men or women

Three workouts on the treadmill

Corbis/Fotosa.ru

Professional runners have amazing ones! Harmoniously developed, moderately “dry”, strong, with stunning relief.

Do you want to get closer to this ideal? “Then choose programs like “hills” and “rough terrain” on the track,” says Alexandra Fironova, coach of the FizKult Mitino club, personal instructor of outdoor programs.

- Both involve uphill climbs, which form beautiful buttocks and hamstrings. The front, as a rule, is already well developed.”

In “hills,” ascents alternate with movement in a straight line (this task is more difficult), and in “rough terrain,” with descents. If you are not very hardy yet, it is better to choose this one.

Attention!

But just don’t try to alternate walking uphill with running in a straight line. This is an unfortunate option: an experienced athlete rests while running in a straight line, but for beginners, both running and walking uphill is a considerable load.

In this case, it is better to reserve only one of the running sessions per week for “hills”.

https://youtube.com/watch?v=qtuo6Yf-IJY

It is better to line up the “hills” as follows (by slope in percentage): 1-3-1-5-1-7-1-5-1-3-1. Run at your average pace, uphill for 1 minute, straight for 40 seconds. Don't forget about the cool-down and warm-up: 7-10 minutes of easy running at the beginning and end of the workout.

Goal: develop speed qualities

Quite a difficult task. “These qualities are genetically embedded in each of us,” explains Evgeniy Beresnev, fitness manager at City Fitness Dobryninsky, personal trainer of the year 2010 according to Fitness report magazine.

- They depend on gender (advantage in men), the number of fast muscle fibers, the characteristics of the nervous system - the faster the impulse passes from the brain to the muscles, the more energetically we move.

Age also plays a big role: speed qualities are best developed in childhood and adolescence - between the ages of 10 and 18.”

Still, if you really want to win the running championship at your fitness club or set a personal record in the 100-meter dash, try training like this.

- Then go to a slow run or vigorous walk and recover for 2-3 minutes. Make another throw, rest again. Repeat two times or more.

How much exactly - decide based on your well-being (as soon as you realize that you are too tired for the jerk, stop) and time - interval training should not be longer than 20-30 minutes.”

To develop speed endurance (after all, our task is not just to rush to the finish line, but also to reach it), accelerate to a heart rate of 80-90% of the maximum and try to maintain the pace for 40-50 seconds. Then rest for 3-5 minutes.

Goal: lose weight by 5 kg

The figure in this case is very arbitrary: in three months you can lose one or eight kilos, depending on your initial weight (very obese people lose weight faster), nutrition and the amount of training. The treadmill offers two paths to a slim figure.

The first is long, 40-60 minutes, training at a moderate pace (heart rate - 60-70% of maximum). “Easy running or walking, which is more suitable for obese people, can be practiced at least daily or even twice a day,” says Alexandra Fironova. “It’s not such a severe strain on the muscles that a day of rest is required after it.”

The second way is . “The intervals here will be different than during speed training,” says Evgeny Beresnev. - Try starting with one-minute accelerations, alternating them with a three-minute rest - running at a moderate pace.

Important!

The task can be gradually made more difficult by increasing speed intervals and reducing recovery time: first to a ratio of 1:1, then to 2:1

It's important not to get overtired

Since interval training can lead to overtraining, I would advise alternating it with others and using it like vitamins in “courses”: we work hard for two or three weeks, then take a break.”

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!

Who is the exercise recommended for?

There is a lot of debate online about what exactly is best to include in your training program: walking or running on a treadmill. It should be said that walking is no less effective in terms of developing endurance and getting rid of excess fat, and is certainly healthier. The fact is that the treadmill is designed in such a way that we do not run along it - we catch up with it. This places unwanted stress on the knee joints and over time can lead to meniscus or hamstring injuries.

So, here are a few categories of people for whom this exercise is ideal:

• Walking on a treadmill is recommended for those people who have knee problems. It will help maintain physical fitness and avoid worsening injuries;
• This is a great exercise for those who are just starting to exercise. By walking on a treadmill from the first days of training, you will gain excellent endurance and save your knees;
• Interval walking on a treadmill is perfect for athletes suffering from hypertension. It allows us to work at a comfortable heart rate (115-130 beats per minute), while running increases the heart rate to 140-170 beats per minute, which is too much for a hypertensive cardiovascular system;
• Also, measured walking on a treadmill is good for those people who have only recently quit smoking and started leading a healthy lifestyle, and their respiratory system is not yet ready for serious strength or cardio exercise. After a month of regular walking on a treadmill, their shortness of breath will decrease or completely disappear, the functioning of the cardiovascular system will normalize, their lungs will get used to delivering more oxygen to the muscle cells, and only after that can they begin full-fledged exercise in the gym.

@Kzenon – adobe.stock.com

How to run on a treadmill to lose weight

If excess weight says “no” to your pants, which are unsuccessfully trying to fasten at your overweight waist, if the weather is bad and the need to jog in a windswept open area somehow doesn’t warm you up, then the comfort of a treadmill is a great alternative.

Tactics for running on a treadmill for weight loss

The treadmill is a good way to fight those extra pounds. The main thing is not to give up and practice regularly. And like every fight, running on a treadmill has its own tactics. The most commonly used types of training, which burn calories most efficiently, are:

1. Long run.
2. Interval running.

An effective tactic in the fight for weight loss through running is to alternate between these two types of running. This tactic does not allow the body to adapt to the constant constancy of loads, as a result of which more calories will be burned.

Alternating between two types of training (long-term and interval running) does not allow the body to adapt to constant loads, as a result of which more calories will be burned.

Many treadmills have electronic calorie counters, but they tend to overestimate the actual number of calories burned, keep this in mind.

Advice!

The amount depends on individual characteristics: age, height, weight, degree of physical fitness (see How many calories are burned when running).

It will also be useful for weight loss to drink in a timely manner, because the desired level of metabolism will not be maintained if the body is dehydrated.

Long run. Training program

Long running is prolonged physical activity at a slow pace for up to an hour, during which the heart rate is maintained at 120-135 beats per minute.

If you are a beginner, it will be tiring for you to immediately take on a high level of load, so start your training with a short running duration and gradually increase the load.

For a beginner, the training duration should be at least 25 minutes.

The longer you run, the higher your efficiency. But to achieve tangible results, you need to increase the running duration from 45 to 60 minutes. Thanks to this, you can burn from 300 to 700 calories.

Interval running. Training program

Interval running is the second most effective way to lose weight, which has a number of advantages over long running:

1. Ability to burn more calories than steady running due to increased energy expenditure during acceleration.
2. Accelerations are a beneficial stressor for the muscles due to an unusual load.

The essence of interval running is to alternate between intense and calm running paces.

For example, 2 minutes of rapid pace, after which a transition to a calm run for 3-5 minutes, then again a two-minute intense pace and again a transition to 3-5 minutes of a calm pace.

This jog with phase changes lasts for about half an hour. But the duration of the lesson and the maximum pace are determined individually and it is advisable to do this under the guidance of a trainer.

Interval running is not recommended for beginners, because acceleration is a noticeable load on the heart and joints. Therefore, before you start training, you need to already be in good physical shape.

Training should be done 2-3 times a week. The most favorable time for jogging for weight loss is the first half of the day.

And before you start jogging, don’t forget to warm up.

Training effectiveness

For effective training, your heart rate should be in the range of 65-85% of your maximum heart rate. The average values ​​of the maximum heart rate are calculated very simply: 220 is the age for men and 226 is the age for women.

To keep your workout in the zone of maximum efficiency, you should monitor your heart rate, for example using a wireless heart rate monitor.

Training should be done regularly, at least 3 days a week, and as your physical fitness increases, the number of runs per week should be increased to daily.

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Benefits of running

Running for weight loss: how much you need to run, table

You can't stop when you're tired.

Running on a treadmill for weight loss has a certain technique.

The main advantages of running:

• strengthening muscles (not only legs, hips, buttocks, but also back);
• a treadmill is a cardio exercise machine, that is, the respiratory and cardiovascular systems are stimulated and strengthened;
• losing excess weight;
• improvement of metabolism;
• reducing stress and fatigue.

Technique:

• Straight chest and shoulders. The abdominal muscles are tense. The angle of bent arms is 90°.
• You can't stop when you're tired.
• Acceleration when heart rate decreases.
• Gradually increasing the angle of inclination and speed.

Treadmill efficiency

The following results can be achieved:

• increase endurance;
• improve metabolism;
• strengthen body muscles;
• tighten your body.

Of course, as with any other type of physical activity, in order to see the desired result in the mirror, you need to work very hard. This is what determines how effective the training will be. At the same time, we must not forget about the physiological characteristics, due to which someone will be able to achieve something worthwhile after a month, while another will achieve it only after 2. Also, the effectiveness of training depends on the type of nutrition and sleep patterns.

Important! The higher the speed, the faster the excess weight is lost.

Treadmill training program for different levels

First level

Example program, follow the steps:

Warm-up (described above); Warm up – walking for 5-6 minutes; Walking – 15 minutes, gradually increasing speed. When you reach 6-8 km/h, stop there; When you feel tired, slowly reduce your speed.

Attention, do not confuse fatigue with slight tiredness or laziness - this will only make the result move further away! After 30 minutes of pure running, you can call it a day. Do not overdo it - overload for an unprepared body can result in joint injuries!

If you find it difficult to immediately run distances at a constant pace, try the interval running technique. Interval running is covering a path at variable speeds.

For example:

• Warm-up;
• Warm up – walking for 5-6 minutes;
• Walking – 7-10 minutes with a gradual increase in speed;
• When you reach a comfortable running speed, continue for 6-7 minutes, then slow down to a walk, continue for 5-6 minutes and speed up again. Repeat this 3-4 times.
• Slow down - reduce the pace by about 1 km per hour every 1.5-2 minutes until you stop completely.

This option is suitable for beginners who want to quickly lose weight. The frequency of classes per week can be adjusted. Preferably at least twice a week. You should continue this way for 2-3 months until you get used to it.

Average level

Intermediate athletes can increase the speed, frequency, distance and time of training. This is necessary for the effectiveness of training, because the body tends to adapt and get used to the load.

Program:

• Warm-up;
• Warming up – 4-5 minutes;
• Walking for 5-7 minutes with increasing tempo;
• Running at a speed of 7-8 km per hour.
• Duration – 40-45 minutes of pure running.

You can also use interval running, similar to the instructions for beginners.

• Warm-up;
• Warming up – 4-5 minutes;
• Walking with acceleration – 5-7 minutes;
• Fast interval – 7-8 km per hour for 5-7 minutes;
• Slow interval – 4-6 km per hour for 4-5 minutes;
• Repeat approximately 6-7 times.

Professional level

You can classify yourself at this level only if you exercise at least 4 times a week for six months. In this case, you can determine your own training parameters. Their time can reach two to three hours. Including walking, running, both interval and regular. And the speed is 9-10 km/h.

Example:

• Warm-up;
• Warm up – 2-3 minutes;
• Walking – 3-4 minutes with acceleration;
• Running at a speed of 9-10 km per hour with breaks after 10 minutes.
• Duration – from 1 hour to 3.

All examples are compiled without taking into account the slope. With the slope of the path, all parameters should decrease.

How to train rules and principles

Let's look at what a workout should be like using Tabata training as an example, where anaerobic strenuous exercise is replaced by relaxed rest.

These workouts were invented by Izumi Tabata, who alternated 20 seconds of intense exercise with 10 seconds of rest. Why exactly 20 seconds? Izumi believed that in a third of a minute the muscles work with the maximum power possible for them. And 10 seconds is enough for recovery.

5 weeks after starting classes, the body becomes one third more powerful. The body consumes 14% more oxygen. Subcutaneous fat is burned 9 times more efficiently (when compared with aerobic exercise that lasts 45 minutes).

Exercises are selected based on the goals of the classes, but must:

• use as many muscles and fibers as possible;
• be simple, because fatigue can interfere with proper execution;
• be heavy, you need to do 8-10 repetitions in 20 seconds. If more comes out and there is no fire in the muscles, the training was chosen incorrectly;

Do not hold your breath while doing exercises. Breathe intensely. Then the body will receive more oxygen. And this is energy and getting rid of fat. Beginners can exercise for 10-15 minutes, then cool down and stretch. After a few days, when endurance increases, you can increase the load.

After several weeks of such HIIT, you should take a break and, after 2-3 weeks, repeat the cycle of high-intensity exercises again. Also, there is no need to exercise beyond the norm. To get a decent result, training 2-3 times a week is enough. If you exercise more often, the likelihood of exhaustion increases. How to properly perform workouts and examples of video lessons, see this article.

HIIT on an exercise bike

First, warm up your muscles for 5 minutes. After this, you can start exercising on an exercise bike.

A total HIIT workout should be 20 minutes:

• 30 seconds - high intensity, 1 minute - low intensity (repeat 4 times);
• 40 seconds - high intensity, 1 minute - low intensity (repeat 4 times);
• 30 seconds - high intensity, 1 minute - low intensity (repeat 4 times).

Resistance at low intensity should be medium (with a maximum of 20, choose 10-12). The intensity of the high interval should be increased to a level of 15-18.

How to turn the trainer on and off?

This article will only cover electric treadmills, as you only need to start walking to enable mechanical options. The use of sensors and devices on mechanical tracks is similar to electrical ones.

Well, if you don’t want to waste time reading the material at all and want to figure it out yourself, read only the minimum basic information :

1. stand on the side runners and grab the handles;
2. press Quick Start (usually a large colored button);
3. you start running;
4. adjust the speed to the desired level using two large switches;
5. stop the movement with the Quick Start button or the big red button.

If you want to use your treadmill as little as possible, you don't need to know anything else. Well, if you plan on regular training, read on.

By the way, on many tracks you should simply press the Start button twice.
After this, by default, 2-3 seconds after pressing, movement begins at a minimum speed. Carefully! Never try to stand up or jump onto a fast-moving walkway.
First stand on the side runners, and get on the track only after first reducing your speed. For more advanced use, you will need to know how to create programs (or select programs) before starting a workout, how to set the incline, and use other functions.

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.

Increasing loads

The first question that beginners ask is: how long should you run on a treadmill to lose weight? But there is no need to rush in pursuit of results. For unprepared people, it is difficult to immediately engage in intensive training. You should start with walking, and then try to improve your results from beginner to advanced levels over a few months.

First level

1 minute of running (75% of maximum speed) alternates with 4 minutes of walking five times. In total it will take 25 minutes.

Average level

2 minutes of running alternate with 4 minutes of walking 5 times. The workout will take 30 minutes

High level

Both running and walking take two minutes, and this is repeated 5 times. Total training time is 20 minutes.

Once you cope with a high level of stress, you can try interval training.

A small survey was conducted in the Fitnessera.ru community on VK, which helped to understand the general situation with the results of weight loss on the treadmill. The voting results look like this:

What can we say? Of those who exercise on a treadmill for the purpose of losing weight, there are still more of those who have seen results. And the results of some are really impressive: 7 people lost 5-9 kg, which is not little, five lost from 10 to 15 kg, which is simply wonderful, and 1 voter can boast of a truly enviable result with a minus of more than 15 extra kg! But even those who have lost from 1 to 4 kg have good results, because... sometimes this 1 kilogram means more to someone than all 10 to another. When there is not so much excess weight, every kilogram lost is a victory. We draw conclusions - a treadmill can really help in the fight against excess weight. The main thing is to choose the right training system and not be lazy.

Basic rules of running

Any sports activity should begin with a warm-up, and running on a machine is no exception. A short warm-up for 5 minutes will help warm up the muscles and the workout will be effective.

It is best to use a ragged rhythm on sports equipment while running. This will give maximum stress to the muscles. At the very beginning of classes, it is better to set the slow rhythm, after a while the medium rhythm, then 5 minutes to the fast rhythm and again to the medium rhythm.

To achieve maximum results in losing weight, you need to constantly switch from a medium rhythm to a fast one. Thus, the body will become more resilient, the body will lose excess weight.

It is better to devote your first workouts not to running, but to walking on a treadmill. This will help the body avoid overload. The lesson should begin with a walking load and end the workout with walking.

After several sessions, you can increase the load so that the ratio of walking and running is equal. You cannot push yourself to the point of exhaustion; training should take place with pleasant fatigue.

The heart rate during running must be within acceptable limits; it is controlled on the control panel of the simulator. You should not abruptly end classes, this can negatively affect the cardiovascular and respiratory systems. The worst option is loss of consciousness.

Clothes and shoes are also important in classes. Be sure to select running shoes. The right shoes will help relieve the shock load on the musculoskeletal system. Ill-fitting shoes can cause injury. Clothing must be non-synthetic.

The room in which training takes place must be well ventilated with a temperature of 20−22 ° C and no higher.

Food and bad habits

If you want to lose weight, then you should forget about a full stomach. Carbohydrates will provide the necessary energy before training, and after training you need to take more protein foods. Protein and carbohydrates will help you maintain muscle mass and lose weight with the help of a treadmill.

Alcohol and smoking are incompatible with sports activities, so it is better to immediately determine for yourself what is more important than bad habits or the desire to lose weight.

Alcoholic drinks slow down metabolic processes in the body, making all workouts useless. Alcohol increases your appetite, so you immediately want to eat and the food is quickly absorbed.

It is also better to forget about sweets, but be sure to drink tea with sugar. In this form it is absorbed, in another it only gains weight. Sugar is a source of glucose and helps the brain and muscles function normally.

It is very important before starting classes to make sure there are no contraindications by consulting a doctor. Health problems and self-indulgence can lead to a bad outcome

You always need to lose weight without compromising your health, then the lost weight will bring benefits and a good mood.

Several interesting videos

If after reading the article you still have questions or doubts, be sure to watch the following videos:

In conclusion, let us note a few platitudes that, nevertheless, need to be understood.

Regular exercise on a treadmill provides many benefits to the health of women, men and children, and shock absorption systems and sensors for measuring body parameters make training productive and safe. You should start classes wisely; it is best to first be examined and evaluate your own form.

HIIT how to train at home

An effective workout will take you only 10 minutes. Can you exercise in the gym or at home, even in front of the TV? The main tool you need is your body and a stopwatch/timer. All exercises should be done for 20 seconds and strive to perform as many repetitions as possible. After 10 seconds, you should rest and then do another approach.

Watch this video. It describes in detail how to exercise at home to benefit your health and figure.

Squat Jumps

Standing straight, feet shoulder-width apart. Perform a downward squat. Try to keep the weight on your heels. When you have completed a deep squat, you can jump up as high as possible. You need to land softly, on your toes. Then repeat the jumping.

Push ups

From a plank position (regular position), place your arms slightly wider than shoulder-width apart. Legs spaced apart. Slowly lower yourself to the floor as low as possible. After which you need to return the body to its original position. The body should be kept straight and ensure that there is no arching in the lower back.

Jumping lunges

Lunge with your right foot. Jump by moving your feet while jumping in the air. Land gently on your feet. Left leg in front, right leg behind. While performing the exercise, try to maintain a right angle in your knees.

Crunches

Lying on your back, bend your knees and place your hands behind your head. The chin is directed upward. Try to touch your knees with your elbows (use your core and abdominal muscles). Then lower yourself down and repeat for 20 seconds. And then rest for 10 seconds.

Burpee

Standing straight, place your feet slightly wider than shoulder-width apart. Perform a downward squat. Place your hands on the floor in front of you. Get into a push-up position. The body must be straight. Jump with your feet towards your body. Squat down. Jump up as high as you can.

How to turn on a treadmill in an air conditioned gym

The treadmill is a panacea for maintaining weight and muscle tone at any age. You can exercise at home or go to sports centers, enjoying running and socializing. Many people have no idea how to turn on the treadmill at the gym and waste time waiting for help. Let's study!

How to turn on the treadmill in the club?

1. Many treadmills are electrically powered. Connect to it. If the unit has an auxiliary toggle switch, turn it on. Is your treadmill display lit up? So she's ready to go.
2. Stand on the panel on the sides of the canvas. If you stand on the belt while turning on the device, there is a risk of overloading the motor and causing injury!
3. The monitor has a key hole. Insert the security key into it, and attach the second part to your belt so that the track turns off if a fall occurs.
4. Press "start" and follow the instructions on the monitor. Almost all modern models have weight parameters. Enter them and press the SELECT button.
5. On the right and left of the monitor there are buttons to decrease and increase speed (SPEED), usually they are triangular.
6. After the belt starts moving, stand on it and start training. Correlate the level of intensity of movement with physical fitness. If the load is small, complicate the task by changing the inclination using the INCLINE button.

Knowing how to turn on the treadmill will help you get started without any assistance. Remember that when purchasing, you need to consult with the seller, check the centering while driving and listen to the sounds of the track.

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