The benefits of a treadmill for weight loss - how to properly exercise and training programs for men or women. Why is a treadmill useful, what muscles work Running on a treadmill is harmful

Regular physical activity is an essential part of a healthy lifestyle. To date, there are many simulators that allow you to keep the body in good shape. One of the most popular and easy to use exercise equipment is the treadmill. It is used to warm up the muscles before the main workout, cool down after sports, and also as an independent basic exercise.

Treadmill - what is it?

treadmill, or threadbahn- a specialized sports simulator that simulates a running track. The treadmill belongs to cardio equipment, which are able to give the body a powerful aerobic load. The prototype of the modern projectile appeared in the middle of the last century. In 1968 an American doctor Kenneth Cooper published a report detailing the health benefits of aerobic exercise. He suggested 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 - engine. The maximum speed of the main canvas and the maximum weight of a person depend on its power.
The running belts of the devices are covered non-slip thick material, the principle of their work 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 simulators includes elastomers that provide cushioning.
An important component of the track - control Panel. It allows you to track workout time, heart rate (if the machine has a pulse sensor), incline angle and belt speed. This helps to create the right training regimen and strictly adhere to it.
Handrails are essential for maintaining balance and support while walking and running.
To prevent injury and falls from the belt, many models of simulators are equipped with security key. One end is attached to the display of the unit, and the other end is attached to the athlete's clothing. If the person's body deviates sharply to the sides or back, the key falls out of the socket and the treadmill belt stops.

Health benefits of a treadmill

Proper and wise 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 an open area (in a park, at a stadium) is distinguished by a wide range of intensity and speed of movement. During training on the simulator, the athlete is forced to adhere to a single rhythm, as well as make his step softer and smoother in order to avoid excessive pressure on the canvas. This method of aerobic training is more effective and avoids injury and excessive compression of the spine and knee joints.
Help in losing weight. Brisk walking and running are very energy-intensive physical activities. It has been proven that walking on a treadmill can burn up to 300 kcal per hour, and running at a moderate or fast pace - 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 motor activity. The mechanism is that the breakdown products of muscle glycogen come into contact with oxygen in the Krebs cycle, resulting in energy. Muscle fibers during training are in constant tone, become more elastic and resilient.
Improving blood circulation. The heart rate during walking or running increases by about 15-30 beats per minute, which allows you to increase blood flow in 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 speed up, first of all, the metabolism of fats and carbohydrates. The process of glucose utilization is accelerated, which prevents the development of diabetes and insulin resistance. And activated lipolysis helps in getting rid of subcutaneous and visceral fat deposits.
Appetite reduction and mood improvement. 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.

The dangers of running on a treadmill

Physical activity is not always beneficial for health. Incorrect training regimen, some concomitant chronic diseases and non-compliance with safety precautions while running can cause malfunctions in the body.

Excessive stress on the cardiovascular system contraindicated in people with congenital and acquired heart defects, ischemic disease and heart failure. It can cause angina and heart attacks. In the case of cardiac pathology, fast running on the track should be avoided, limited to walking at a moderate pace.
Rhythmic compression of the intervertebral discs when running, it can cause the development of osteochondrosis, protrusions and hernias.
Intense treadmill workouts threaten the development of arthrosis and arthritis. The most vulnerable are the knee joints, which bear the brunt of the load. Choosing a model of a simulator with a good shock absorber and exercising in sports sneakers can reduce the load on the joints and avoid injuries.
The constantly changing tone of arterial vessels during running has a bad effect on patients with hypertension.

Correct training technique

Before you start walking or running, you should stretch your muscles. To do this, it is enough to conduct a basic warm-up.
You should start training with walking at a moderate pace, it is better to set the angle of the track in a position parallel to the floor. After a few minutes, you can speed up the pace of movement and change the angle of inclination.
The optimal load time will be determined by the state of the body and the age of the person, but usually does not exceed 50 minutes.
Compliance with the drinking regime during training is an important point. For half an hour of physical activity, it is recommended to drink at least 500 ml of pure water. Many treadmills come with a water bottle holder.
Cooling down after a workout is just as important as warming up.. Stretching the muscles and a few minutes of deep breathing will help you recover from the load.

Conclusion

The treadmill is an easy-to-use exercise machine that will be a great helper in losing weight and maintaining good physical shape. Not every person has the opportunity to run in a park or a stadium, moreover, air pollution in big cities does not make aerobic training so effective.

Walking on a treadmill has many benefits. It helps to develop endurance, improves metabolic processes, eliminates excess fat. Fast walking according to the effect obtained is comparable to working on an elliptical trainer, or with a long one. But, if we consider this option of loading from a physical and psychological point of view, then it is much easier for beginner athletes, it helps to gradually gain good physical shape and develop sports skills. What else is useful for walking? Let us further consider the features of this type of cardio load, its benefits and training options.

What muscles are working?

Walking on a treadmill contributes to the harmonious and versatile development of the body. Like running, walking affects all skeletal muscle groups:

Leg muscles. The load is received by the gluteal, calf and thigh muscles.
Musculature of the shoulder girdle. Fast walking engages the shoulder girdle during rhythmic arm movements.
The cardiovascular system. Aerobic exercise maintains the tone of the heart, blood vessels, and trains the respiratory system. Also, the smooth fibers of the vessels, the heart muscle, receive the load.
Intercostal and press-forming muscles. Their participation in walking is indirect, but they provide respiratory movements.

It is impossible to unequivocally answer the question of which muscles work when walking on a treadmill. Of course, you should not expect the development of biceps from walking. However, regular cardio training is the key to a toned figure and elastic muscles. Walking at a sports pace is indispensable if the goal of training is to “dry” the body. This version of the load provides a more efficient work of the body, and not its individual sections. Other simulators are designed to form an athletic relief and develop muscles, for example, complexes with weights and free weights.

Why is walking useful?

The benefits of walking on a treadmill are clear. Improving blood circulation and, as a result, an increased tone of the body as a whole, helps in the formation of strong immunity and stress resistance. In addition, walking on a treadmill helps to lose weight. An hour of work on the simulator (at a moderate pace) allows you to effectively burn about 300 calories.

Regular inclusion of cardio in the training plan ensures the acceleration of metabolism. And this is immediately a double blow to extra pounds due to:

faster disposal of accumulated fat;
a set of high-quality muscle mass without subcutaneous fat.

The benefits of athletic walking include the development of endurance. And this is a mandatory attribute for crossfit, classic strength training, bodybuilding, martial arts, cycling and swimming.

Fast walking on a treadmill is ideal for weight loss. Among athletes, such training is called "drying" the body. It is also an effective cardio training for developing endurance. Its beneficial effect for the body as a whole is expressed in improving blood circulation without undesirable stress on the knee joints.

Anyone with knee problems. These are injuries and chronic diseases. Walking on a treadmill will allow you to maintain a stable physical shape without aggravating the condition of your knees.
Anyone who is just starting to master training in the gym and selects a personal set of exercises. Walking is a great cardio exercise for building endurance.
All athletes who suffer from hypertension. Interval walking allows you to keep your heart rate while walking on a treadmill within 115-130 beats per minute.
Everyone who has only recently got rid of the addiction - smoking, whose respiratory system is not able to withstand intense stress. Regular walking for a month will help you forget about shortness of breath. It will ensure the normalization of the work of the heart and blood vessels, the necessary oxygen supply to muscle cells. That will allow you to move on to full-fledged workouts in the gym in the future.

Rules for efficient walking

Fast walking on a treadmill will bring maximum benefit if you properly organize your workouts and make them regular. Five rules of effective cardio are given in the table.

No. p / p	rule	Rule Description
1	Thorough warm-up	It helps to avoid injuries and muscle strain, to increase the effectiveness of training will help a thorough warm-up of the knees, joints of the lower leg before it starts. Don't forget to stretch your quadriceps and calf muscles.
2	Drinking regime	Intense sweating during brisk walking on a treadmill provokes salt imbalance. This can be avoided by drinking enough water in small sips during cardio.
3	Constant stride length	Steps of the same length during training are the key to a uniform pace and effective load.
4	Final hitch	It is recommended to complete the workout by walking at a walking pace (at least 10-20 minutes). This is the time of fat-burning (metabolic) processes in the body, which occur due to increased heart rate.
5	Determining the optimal duration of a workout	From a scientific point of view, lipolytic processes at full capacity begin in the body only after 40 minutes of training. However, kadio lasting more than 80 minutes leads to the processes of muscle tissue breakdown. The optimal walking time on the treadmill for burning fat is 60 minutes.

How to lose weight with walking?

The process of breaking down fat and losing weight while walking fast on a treadmill is by no means a myth. Knowledge of physiology and technical aspects allows you to make training as effective as possible. Let's consider them in more detail.

First, the effectiveness and efficiency of a treadmill walking program for weight loss depends on the choice of time of day for training. The ideal option for enhancing fat burning is in the morning before meals. Why exactly? In the morning, catabolic processes predominate in the body. The level of glycogen in the liver, muscles is minimal. Therefore, the main source of energy is subcutaneous (visceral) fat. It is actively consumed by the body during the morning workout on an empty stomach.
Secondly, it is recommended to include walking in the training program after strength (functional) training. Moderate-intensity cardio increases calorie expenditure, which provides an increased fat burning effect.
Thirdly, the effectiveness of classes depends on their regularity. The optimal number of workouts per week, if no other loads are provided, is 4-5 sessions. If you are an adherent of strength training and weight training, include walking on the treadmill less often (2-3 times a week).

Another secret to effective treadmill training is variety. An increase in endurance, the formation of reserves of the respiratory system contributes to the alternation of walking at a fast pace with running. An excellent training option is interval walking (alternately at a fast pace, walking step). You can increase the load by opting for incline walking on a treadmill. Choose from the options below the one that suits you. Regular exercise allows you to lose weight, as well as not to gain it in the future. By adjusting two parameters: the angle of the track, the speed of movement, you can adapt the workout for yourself.

To achieve ideal physical shape, walking on a treadmill is combined with proper nutrition. Gradual weight loss with this approach will give the desired and most importantly stable results.

Workout program

How to create an effective interval training for beginners and intermediate athletes? How to alternate walking speed? Sample training options are shown in the table below. The training scheme is repeated 3-4 times in one session, so that the total duration of the cardio load is 60 minutes.

Leveltraining	Walking time (in minutes)	Walking speed (in km/h)
Elementary	10	5-6
	4	8-9
	2	10-11
Average	5	3-4
	5	6
	5	8
	5	10

In addition to alternating walking at a fast pace and walking, changing the angle of the tape will help increase energy consumption. Walking uphill on a treadmill with low-intensity walking in this case alternates with walking at a more intensive pace on a more even surface.

An advanced workout option is walking on a treadmill using weights. Their use significantly increases the load, but as a more difficult stage of training on the simulator, it is not suitable for everyone. This cardio option is ideal for young people whose goal is to strengthen muscles and lose weight in a short period of time. The selection of weights should take into account the current physical form. An increase in the load on the muscles and joints requires a careful and gradual increase in the weight of the weighting agent. It is not recommended to practice such training more than 3-4 times a week, so that the muscles have time to fully recover and relax.

Is it possible to walk on a treadmill - a sports simulator, which, as it may seem to beginners, is designed exclusively for intensive training according to the principle "the faster you run, the better the result"?

Experts testify that the benefits of walking on a treadmill are not less, but more than from intense running.

The main plus: walking is shown to a much wider range of people!

Elderly people, those who quit smoking yesterday or are still trying to get rid of addiction today, novice athletes with excessively large weight (120+), suffering from hypertension, who underwent surgical intervention by a surgeon - all these people should not be “overboard” at all. » sports life.

It is the treadmill, walking or running at the lowest possible speed that is the starting point for returning to a full, full of positive sensations and healthy life.

Are there any disadvantages to walking on one of the simulators presented on the site? Consultations with leading domestic and foreign experts show that walking on a treadmill is one of the universal sports, which is indicated both for those who are recovering from a serious illness and for experienced bodybuilders.

Which is better - walking or running on a treadmill?

This question is asked of instructors all over the world by young athletes and those who have reached the age of wisdom. After all, if there is a treadmill at home, in a fitness center, gym, is walking or running on it more relevant? - a question not descending from the agenda. And many, of course, want to accelerate to 15-16 km / h, hold out at this speed for a minute, two, three or even twelve minutes (the time of the Cooper army test, which is an indicator of the state of the body and endurance for men and women).

But is it worth it? Let's proceed from the goals that you set for yourself. And also - from the current state of your health. As we noted above, walking on a treadmill has only pluses, but walking is different. A trained athlete walks confidently with a wide stride at a speed of 7 km / h. For an elderly person recovering the cardiovascular system after a heart attack, the same speed would be running.

It is unlikely that you are able to assess the state of your health on your own, so consulting a doctor in anticipation of any training is an important and reasonable step. Two specialists (a good doctor and a sports instructor) will recommend

optimal intensity of training, taking into account the preparedness of the body for stress
frequency of classes adequate to the state of the body
duration of training.
increases the rate of metabolic processes in your body (if you train regularly)
raises the pulse exclusively to the point at which there is an effective "melting of subcutaneous fat" - 60-70% of the maximum possible heart rate (that is, approximately 120-130 beats per minute)

And most importantly: the results of walking on a treadmill with this approach will meet the goals that you set for yourself, without harming your health.

After all, if you carelessly rush off the bat and start training in a competitive mode, disappointment will come very quickly. 1-2 workouts on a running machine are enough when you try to squeeze out everything that you can squeeze out of an unprepared body, provoking the heart and muscles to an unjustified overload, and the result can be sad.

The mission of walking on a treadmill is completely different. Become an instrument progressive development of the person who reads these lines.

Are you looking to lose weight?

Experts from around the world agree that it is walking that will help you (long, at first unhurried (warm-up), then intense and, finally, “hitch”). It is generally accepted that not eating for an hour and a half after walking on a treadmill, having consumed a sufficient amount of water, is the option that is most suitable for people trying to get rid of extra pounds.

Are you tired of blood pressure, heart rhythm disturbances?

It is hardly worth immediately accepting the offer of acquaintances to "run in the morning in the park." Running develops a heart rate of up to 170-180 beats per minute. This is the key disadvantage of intense load: it may be harmful for hypertension or a person with documented cardiac arrhythmias.

Are you a non-professional athlete?

Consequently, there is no talk of a muscular corset, as well as superelastic ligaments, “hardened” joints and “vessel-ropes”, through which a trained heart drives blood. Too early to run! It is worth walking, preparing the body for running.

Are you a diabetic, smoker, is your body mass index over 30?

Go. Walk, don't run on the treadmill. And you will never regret that you gave the body a feasible load.

Fast walking on a treadmill for weight loss!

Is this a myth or reality? Perhaps, for “speedy” weight loss, fast running is best? No. The truth is that it is the step on the treadmill that helps to lose weight no worse (and most importantly - safer) than a desperate attempt to get out then in 15-20 minutes of running (super-intensive) training. And that's why.

Fast walking on a treadmill

Walking on a treadmill specifically for the purpose of "Lose weight!" should take place in the morning. And that's why. Catabolic processes prevail in the human body in the morning. In order to maintain a walking pace, the body needs a power source even in such a “sparing” (not running) mode. And the fat under the skin becomes such a source of nutrition, which goes “into the furnace” in deed, and not in words, if you train on an empty stomach.

Treadmill walking program

Only for beginners, it may seem that the walking program on the treadmill is a “somewhat depleted” training option. In fact, there are a great many variations of walking on a treadmill, and this deserves a separate paragraph of our article.

Interval training - we will specifically put at the forefront such walking on a treadmill, the benefits of which will be maximum. And the efficiency factor will be able to please both those who want to normalize the heart rate by lowering blood pressure, and those who gravitate towards elementary weight loss in the shortest possible time.

What is an "interval"? This is a continuous, throughout the entire workout, a change in movement variations (walking fast, slow, downhill, without a slope). The human body is unique. He can adapt to anything. And here it is just that he is not allowed to adapt to anything.

It’s worth starting with a “turtle” walk at a speed of 4 km / h, and even if you want to “rush”, you need to maintain this slow pace for 10 minutes of walking without tilting. The next phase of training is key. It lasts about 30 minutes. And it is important to increase the angle of inclination by 2 degrees every 5 minutes, gradually increasing the load. What about speed? Let it also be increased by only 1-2 km, up to 5-6 km/h.

Simple calculations allow you to establish that at the highest point of walking on a treadmill, your incline angle should be as much as 12 degrees. This is a lot. After reaching the peak, reduce the load by 2 degrees every one and a half to two minutes during the so-called "hitch" phase. As a result, you again have to "march" on a completely horizontal surface.

So, 50-60 minutes of interval training. After walking on a treadmill, for maximum effect, do not eat for 1-1.5 hours.

"Mountain training". The difference of this training option is that after the first "warm-up" stage, which lasts about 10 minutes at a speed of 4-5 km/h, you immediately set a large angle of inclination of 8-10 degrees. And at a speed of 6 km / h you go for thirty minutes.

With this incline of the running belt, walking will never seem easy. The body receives a sufficient load to normalize weight, heart rate, blood pressure, but at the same time the pulse does not break beyond the limits, the risk of a heart attack, overtraining, muscle pain, and other negative consequences is minimal.

The training format will be appreciated not only by men, but also by women. Walking uphill strengthens and tightens the buttocks, creates relief of the calf muscle.

The “mountain training” ends with a cooldown phase, during which the slope decreases to zero, and the movement continues at a “reset” speed of 4 km/h for the next 10 minutes.

Walking with weights . Over time, when it seems that walking has become “too easy”, you can, of course, run. But that would be a mistake. Even if your ultimate goal is to run and compete in half marathons and marathons, don't rush into running mode. It will be great to connect weights.

You can pick up small dumbbells (0.5 kg or 1 kg), or you can attach special weights to the ankles and wrists, which will make walking difficult, but at the same time increase the effectiveness of the workout.

This format (weighted walking) is suitable for those who have already mastered the treadmill or want to speed up the achievement of results. Start with 0.5 kg weights. Increase, if you can, by half a kilo every week.

Do not neglect the three-phase training: first, a warm-up (10 minutes at a speed of 4 km / h), then the main mode - half an hour at 6 km / h (at first without a slope, then you can complicate the process by setting a slope of 4-6 degrees), and in the final - hiccup phase. Calm walking with weights on a horizontal surface.

What happens to the body after walking on a treadmill?

In order to answer this question, it is necessary to understand the specifics of the chosen training. What happens after walking on treadmills?

Already during the training, fat burning processes are launched. As already noted, you lose weight most effectively if the heart rate is increased to 120-130 beats per minute. Attention! It is in the walking mode that visceral (subcutaneous) fat does not return (of course, if you do not start eating rolls at night).

Improves blood circulation. Walking (as opposed to an unreasonably abrupt “running start”, which in itself is stressful for the body) contributes to the health of the cardiovascular system. Blood pressure is lower. And the pulse after walking on a treadmill for 2-3 months becomes less frequent. Extrasystoles, heart rhythm disturbances go away.

You do not feel tired, but a burst of efficiency. Congratulations! You managed to develop the endurance of the body. This means that the point is not only in excellent physical shape, but also in increasing business and production efficiency, which gives walking on a treadmill.

Top 3 treadmills for walking from the site

Those who believe in the effectiveness of fast walking on a treadmill, of course, are interested in choosing the most suitable model for this. Pay attention to the following units for the health and beauty of your body.

A step on the Sole F85 treadmill is available to athletes whose weight has broken through the mark ... 180 kg. The simulator allows you to reach speeds of up to 20 km / h, but those who carefully read the article understand that the “speed limit” of 4.5.6 km / h can bring much more benefit. Wide running belt. Cushioning that won't let your joints fail. Informative display showing all training indicators.

Users weighing up to 150 kg will feel truly comfortable on this German treadmill with a spacious running belt, a large number of training programs and an engine that has enough power for years of wellness walking and running. The angle of inclination, speed are adjusted during the training with a slight movement of the hand, and information about time, speed, pulse rate is always in front of your eyes.

Those who appreciate aesthetics in every detail will definitely like this sports unit of the German brand. It is suitable for athletes weighing up to 150 kg who do not plan to run at speeds higher than 18 km/h. The parameters of the running belt (140 by 48 cm) are quite enough for a comfortable training. The tilt angle can reach 15 degrees. Joints will stay healthy thanks to the unique shock-absorbing canvas.

We sincerely wish you good luck and achieve your goals as soon as possible!

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“If you want to be strong, run, if you want to be beautiful, run, if you want to be smart, run!” These words are not in vain carved on a rock in Hellas! If you are interested in treadmills, then you most likely agree with this statement. As you can see, people have known that running at any age is good for health since ancient Greece. To start running in our time, all you need is good willpower. To do this, you need to accustom yourself to get up very early or run in the evenings, go outside in any weather, be it rain or strong wind. If you can overcome laziness and fear, then the path to health and beauty is open! Desperate? Not worth it! You can not make such sacrifices, because technical progress does not stand still. Nowadays, you can run indoors, because there are treadmills for sale. So now everyone can run. To do this, you just need to purchase a treadmill! But wouldn't replacing outdoor running with indoor running be harmful? To answer this question, let's talk about how to train on a treadmill, what is the difference between running outdoors and indoors, and we will devote the article "Treadmill: benefits and harms" to this.

So, doing indoors, firstly: you do not have to dress for the weather and go outside to breathe. Secondly, you can set the track anywhere. For example, in front of the TV. And this has its own plus: you will be distracted from fatigue, and you will be able to do more that will work for you. The load on the treadmill is adjustable: increase the speed, the angle of inclination, you can pick up dumbbells or attach weights to your legs.

The advantage of the treadmill is that its surface is completely flat, so there are no holes and bumps that could cripple your feet. You can also change the angle of inclination, thereby simulating a climb uphill. And most importantly, you can’t stop abruptly, it’s not for you to run down the street! But sudden stops while running are bad for the heart. But on a treadmill, this is not possible. Otherwise, you will fall, and there may be consequences both for yourself and for the furniture and decor in the apartment. Another plus from exercising on it is the function of measuring the pulse. While walking or running, you can easily measure your heart rate, which is important for people with diseases of the cardiovascular system, as well as for faster and more accurate achievement of your goals.

Since the operating modes of the treadmill allow not only running, but also walking on it, let's look at walking and running separately.

When walking, you will develop the endurance of the whole body, strengthen the muscles of the buttocks and legs, back and abs. That's just in this case there will be no shock load on the spine (which is important when overweight). Calorie burning is controlled - 350-450 kcal / hour.

While running, you will burn calories more intensively - up to - 500-700 kcal / hour.
Running effectively burns fat and strengthens muscles. The back and abs are practically not involved, only the buttocks and the back of the thighs are involved.

What are the benefits of walking and running on the simulator?

* The most important benefit of the simulator is that it gives cardio training. Therefore, you train the heart and blood vessels. It will give you energy, freedom, and most importantly, life. After all, the mortality rate from heart disease is very high, and therefore you need to “leave” and “run away” from it along the path.

* Daily exercise will give beauty to the body. After all, fats are burned at the same time, muscles are strengthened and acquire tone! This is also important for an active and fun life.

* Also, from classes, you will improve your metabolism, and, as you know, it affects many processes in our body. First of all, on the weight and condition of the skin.

* If your joints hurt, choose walking rather than running. Muscles will be strengthened, and many problems with diseased joints will probably be solved by themselves.

* Daily physical activity increases the concentration of carbon dioxide in the blood, which, according to the theory of K.P. Buteyko is also helpful.

* Doing exercises at home is more comfortable for many than on the street. Moreover, in order to get to the nearest park, where you can take a walk or run away from the exhaust of cars, you need to spend 1.5-2 hours. A lot of people don't have free time...

Accelerated calorie burn program

The intensity of exercise increases the rate of burning calories per minute. The treadmill gives you full control over this process. Alternating running (snatching) with rest is a great controlled heart workout. How to train for this?

1. You need the Vigorous Walk/Run mode: 7.5 km/h / 10.5 – 13 km/h = 1 minute
2. Light running (!): 5.5 - 6.5 km / h = 1 minute.

This cycle should be repeated 6 times. After it, you can go to a small sprint (30-60 seconds) at top speed, then 2 minutes of easy walking. If desired, you can repeat the sprint again.

For training, you will “burn out” from 110 to 180 kcal; with sprint - 150-210 kcal.

The treadmill helps to get rid of stress and fatigue

Scientists have proven that cardio training and breathing practices are good at relieving even the most severe stress. Physical activity reduces the production of the anxiety-causing hormone cortisol. As for breathing techniques, this is an old and proven remedy for fatigue. What to do:

1. Vigorous walking / running: 7.2 km / h / 9.5 km / h = 5 minutes
2. Slow walking: 5.5 km/h = 2 minutes

Check if breathing has recovered and check if the pulse has slowed down. Keep walking, but very slowly (4-5 km/h) for 8 minutes or more.

Calorie consumption: 70 - 120 kcal.

If you are tired during a workout, do not stop. Soon you will feel a surge of strength and vigor. Statistics: the heart of a 50-year-old running person and a 25-year-old non-athlete are in the same condition. And not only the heart muscle, but the entire cardiovascular system.

Conclusions and basic rules:

1. Pulse: if the pulse speeds up to 140 beats per minute - slow down the speed, then continue later. At the end of each workout, you should not leave the track while your heart rate is above 100 beats per minute.
2. Tilt track: The tilt angle changes at half a degree frequency. The effect of walking in an incline is greater, it takes less time. This is important for those who are engaged in a figure, mostly buttocks. Important! Do not run with the slope of the track, in this mode - only walking! The only acceptable incline for easy running is 1-2 degrees.
3. The benefit of the track is that you yourself choose the time when to go jogging or walking, which is very convenient! You can do it at any time and depending on the goals pursued. For vivacity - in the morning, for burning fat - in the evening.
4. How much to do: you can do it at least every day, but if the training is hard for you, then take breaks of 1-2 days, or change the training program.
5. Goals: It is important to define exactly what you want at the moment. In any case, you will have to select a training program for each individual and may also need changes in nutrition.
6. Some track models have built-in programs, which is very good. You choose a program, enter your age, weight, and the program will calculate the load for you. This is a real personal trainer. Can you afford a personal trainer when running on the street?! Here is another answer confirming the benefits of a treadmill! In conclusion, we, together with the editors of the site www.site, want to note that if you work strictly according to the proposed programs, then the treadmill will not be able to bring you harm. Good luck to everyone in your choice! Be healthy!

As we know, on any simulator you need to be extremely careful, so today we are discussing the dangers of a treadmill for health and remembering contraindications. Regular cardio workouts have a positive effect on the figure and the body as a whole, but precautions must be taken. So, what dangers are fraught with a treadmill at home or in the gym, and how to use it correctly so as not to harm yourself.

What is the danger of a treadmill?

Electric and mechanical treadmills are equally dangerous when a person himself creates the conditions for this. Let us examine in more detail the cases when the treadmill is harmful.

Insufficient preparedness. A person can suffer from treadmill exercises when the training program is not chosen correctly. Therefore, beginners need light loads, the advanced program is not suitable for them.
Neglect of a warm-up before the main part of cardio, and a hitch at the end of the workout.
Ignoring contraindications. If your health is not in order, you must first consult a doctor, then exercise.
Technical errors. A beginner cannot perfectly implement the correct running technique on the track, but he still needs to learn it and try to follow the recommendations of experienced runners. Stride length, breathing, and toe placement are all factors that play a huge role in running technique.
Poor quality equipment and shoes. These things will bring problems rather than pleasure and the effect of training.
Unsupervised activities. If it is not possible to exercise under the guidance of a trainer, then it is necessary to independently determine the adequate duration and regularity of classes, monitor the heartbeat and speed.
Training in spite of negative symptoms. For example, dizziness and pain in the joints should definitely alert and suggest to be examined by a doctor. In any case, if discomfort occurs during movement, training should be stopped until the causes are clarified.
The treadmill is located indoors - housing or a gym. Such a cardio workout can be useful, but not as much as running down the street is useful. Running through the woods is especially useful. When we train indoors, we don't get as much fresh air as we do outside.

You should analyze the above in order not to harm your body.

Cardio workouts are useful, with the right approach and compliance with safety measures.

Most common treadmill injuries

Most often runners suffer from the following disorders:

pain in the thigh area;
plantar fasciitis - heel spur;
tendinopathy of the Achilles tendon;
a spike on the foot - a plantar wart;
Morton's neuroma.

Knee pain while running

If you have pain in your knees after running on the treadmill, this is not normal. One of the possible reasons for this trouble is the incorrect operation of the simulator. Also, maybe bad shoes are to blame. Insufficient cushioning of the sole causes discomfort during and after movement. If the reason is the shoes, get rid of them and do not skimp on quality sneakers for the sake of your own comfort and health.

The most unpleasant cause of knee pain during and after running is joint problems. If the doctor confirms that your joints are not in order, then be sure to start treatment. Keep in mind that in some cases, when the treadmill is prohibited, a more gentle ellipsoid simulator helps out. Classes on an elliptical trainer are an excellent cardio exercise with a minimal risk of injury.

Dizziness when running

In the worst case, the cause of dizziness lies in serious health problems. To find out the true picture, it is necessary to undergo an examination. Or maybe the load is simply chosen incorrectly and the body reacts to overtraining in this way. Choose a lighter walking program. If dizziness continues to bother you, go to the doctor.

Running and gastroesophageal reflux disease (grab)

Grab is a complex of disorders due to the periodic entry of stomach contents into the lower part of the esophagus. If there is a diagnosis of grab, then running on the track is harmless. Competent cardio workouts will only bring benefits. The main thing is to carefully monitor the state of health in general, do not run with weights, do not twist the body and do not bend during classes. With proper precautions, running with gastroesophageal reflux is safe.

Can children run on the track?

An adult projectile is not suitable for children. If desired, you can buy a special children's model. If a child has no contraindications for cardio training, then he should definitely go jogging on the track. Training relieves stress, instills the habit of playing sports from childhood, develops discipline, saves from a lack of movement and all the problems that follow from this.

Modern paths for children are made quite attractively, which is of interest. Choose a bright design and the child himself will want to engage, perceiving this process as a game, he will not need to be persuaded. In general, the treadmill is useful for children, and when used correctly, does not cause side effects. It can be mechanical, folding and electric.

Can you hold on to the handrails?

One of the details of the treadmill is the handrails. It would seem that they are created in order to hold on to them and at the same time move. In fact, it is not recommended to practice holding the handles. When running with hands on the rails, the body takes the worst position with a shift in the center of gravity.

You should not hold on to the handrails if you have a goal to lose weight. When a person runs, he moves his arms back and forth, which causes additional calorie expenditure, this will be in the hands of losing weight. And when the position of the hands on the handrails, they do not work.

If you want to grab the handles, then you may have chosen an excessive load and you need to reduce the intensity. Decrease the incline or speed of the blade.

It is better to let go of the handles, bend your arms 90 degrees, place them on the sides of the body and let them move at a natural pace.

Is it safe to walk on the track?

Walking on the track is not worse than running, it also burns calories and benefits the body. In terms of exercise, walking is considered a more gentle activity than running. Walking can help you lose weight, especially if you do interval training. Classes have a positive effect on lung function, increase endurance, train the cardiovascular and musculoskeletal systems, and strengthen muscles.

Walking on a treadmill is practically harmless. She is shown elderly, debilitated and full. Light loads are suitable for people who are contraindicated in running.

How to walk on the track. There is a good interval program, consisting of the following parts:

8 minutes - warm-up at a speed of 5 km / h;
1 minute - movement at a normal pace at a speed of 7 km / h;
1 minute - acceleration, walking at a speed of 9 km / h;
5 minutes - normal walking as a hitch.

Harm treadmill for joints

It is not uncommon for people to drop out of treadmill workouts 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 load on the musculoskeletal system. The joints of the bones suffer from the fact that they are pressed by a large weight of a moving body. 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 withstand loads without problems. But the danger is that the body, weakened after injuries or suffering from excess weight, does not have such endurance. He is vulnerable. This is the breeding ground for many chronic diseases.

A person with healthy joints can not be afraid of the treadmill and exercise calmly. With proper organization of training, the joints will not suffer. Moderate compression that occurs during running is certainly beneficial for human ligaments and cartilage. 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 in the wrong technique, a low-quality simulator, when running in uncomfortable shoes, it is quite possible to harm the joints.

How not to kill 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 bouncing;
technical running is almost silent, you need to strive for this;
not every treadmill is suitable for women over 50, so when buying, you should be guided by the opinion of a specialist;
with obesity and pre-obesity, it is necessary to carefully approach training planning (if you are overweight, running is contraindicated, so you will first have to lose weight in other ways, then start running);
when running on a track or down the street, it is dangerous to land on straight feet;
ideally, the loads increase gradually, this applies to any type of training, including running (if you have been leading 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 immerse it in stress);
monitor your condition and well-being - a prerequisite for security;
it would be wise to buy a treadmill from a reputable manufacturer with a guarantee of high quality (good trainers 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 shoes from a well-known brand with a special insole, such shoes perfectly protect against excessive loads and hold the foot stably when moving).

Treadmill: precautions for women

Separately, it should be said about expectant mothers and women during lactation. During pregnancy, you should plan any exercise with your doctor. Pregnant women are advised to limit physical activity. Be sure to walk, but do not load your body with fitness. Yoga is suitable for one, swimming for another, all loads are contraindicated for the third. During pregnancy, a treadmill is not a suitable simulator; you can only practice on it a month after giving birth. Training should be started only if there are no contraindications and lactation is normal.

Women should not be afraid to pump their hips and buttocks while exercising on the track. In fact, from running and walking, the female figure only becomes better and more attractive.

Safety

You should leave the track on the floor only when the canvas has completely stopped and does not move. Jumping off the track at high speed is a very dangerous stunt. The consequences of such recklessness are a fall and an ankle injury.

Running on the track does not require excessive overexertion or complete relaxation. From overstrain in the muscles, fatigue is felt, the heart beats too hard.

You can't use extreme speeds if you're not prepared.

It is advisable not to make the mistake of moving with large steps. The optimal speed is about 3 steps per second.

Do not hold on to the handles, this is done only in case of objective necessity.

You can only run on a fully functional projectile, so before each workout you need to make sure that everything is working properly.

In order for the body to be beautiful and harmonious, you do not need to focus only on running. Let the treadmill be one of the directions, and let the sports life be as diverse and rich as possible.

When running, you need to remember about proper breathing. Don't forget to warm up and cool down.

While running on the track, do not look at your legs while leaning down. This position can cause damage to the knees, back and neck. Looking down, you can just lose your balance. There is discomfort and unnecessary tension, as looking down knocks down the uniform pace of movement. It would be more correct to look exclusively in front of you, keeping your head straight.

Basic safety rules

Contraindications

You can’t run on the track if you are concerned about the following disorders:

obesity;
arthrosis;
a complex form of bronchial asthma (frequent attacks);
condition after a heart attack and stroke;
pathology of the musculoskeletal system;
glaucoma and myopia (running is contraindicated due to the risk of retinal detachment);
joint diseases;
violations of the respiratory system;
osteochondrosis;
age from 50 years - in adulthood and old age, not everyone is shown physical activity such as running (the state of the body is different for everyone, so you need to approach the issue individually);
acute colds (you can earn complications);
acute period of any disease (at this time the body is weakened as a whole);
mitral stenosis, heart disease, severe hypertension, angina pectoris and other disorders of the heart and blood vessels.

If you have these problems, you can not start exercising without consulting a doctor. Each case is unique, and in order to make an accurate verdict, whether a treadmill is useful or harmful to a particular person, you need to see a complete picture of the state of his body. That is why you need to go to the doctor more often. If you are overweight, you can’t run, but you can walk on a treadmill. And with the normalization of weight, you can go on a run.

How useful is a treadmill?

In addition to possible harm, a cardio machine can bring huge benefits to health, weight loss and the psychological state of a person. Running on the treadmill helps keep you in a good mood.

Runners always have high efficiency and do not complain of lethargy, weakness and drowsiness during the day. In the evening, they fall asleep without problems and rest peacefully all night, as they do not suffer from sleep disorders. Training provides a high vitality, fills with energy.

The simulator helps to effectively lose weight, as excess fat is actively burned during a long run. True, for the effect of weight loss, it is necessary to monitor the pulse and time of exercise. Running and walking are ideal leisure activities that are much healthier than lying on the couch, watching TV and drinking alcohol.

It is known that cardio exercises help maintain the health of blood vessels and the heart. A healthy cardiovascular system is the basis for strong immunity, strength and endurance. By exercising regularly and gradually increasing the load, you will be able to increase your results. You will constantly set personal records.

Runners look great at any age - this is also a well-known fact. They are cheerful and beautiful, as they are charged with energy. Thanks to the treadmill, the metabolism is normalized. A fast metabolism is the proper absorption of nutrients, the timely removal of harmful substances, beautiful hair, skin and nails.

Returning to the disadvantages of training on the track, it is worth remembering another important factor. Many outdoor runners claim that running on a treadmill is simply boring.