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Treadmill – purpose, features of simulators, how to use it correctly for beginners?
A treadmill is an exercise machine that simulates walking and running. It allows you to practice even in very small rooms, at home, when you don’t want or don’t have the opportunity to train outside. This fitness option has a good effect on the whole body. Classes help strengthen the heart, restore muscle function. With their help, you can lose weight and gain a relief body. At the same time, you can control the speed of movement and adjust the load.
Purpose of the treadmill
The treadmill involves the activity of different muscle groups. You will get the same effect as when running in the stadium. At the same time, the simulator in terms of versatility surpasses other devices that are used in fitness rooms and at home. You can not only strengthen the body, make the muscles more elastic and strong, but also develop endurance.
The benefits of a treadmill are as follows:
- Improved coordination of movements During classes, you will need to constantly monitor your balance, which will help improve or develop useful skills.
- Strengthening the respiratory system – The lungs will increase their volume, which will affect the increase in the body’s resistance to various diseases.
- Increase blood circulation and metabolism – All cells will be saturated with oxygen. And due to the acceleration of metabolism, toxins and other harmful substances will be removed from the body. Not only mood, well-being will improve, but also appearance.
- Weight reduction – You can effectively fight excess fat and get a beautiful muscle relief.
The treadmill is often used for weight loss.
If you follow some rules, you can achieve good results. To lose weight, you need to run at a speed that gives you about 80% of your maximum heart rate. At a moderate pace, classes will last up to 1 hour. If you resort to interval training, then half an hour will be enough. The speed must not be increased immediately, but gradually increased. You have to watch your heart rate all the time. For half an hour of intensive training, you can lose up to 121 kilocalories.
Treadmill Features
- versatility of use – suitable for all ages;
- no restrictions on contraindications;
- a variety of loads – you can set yourself any pace of movement, depending on physical fitness.
Treadmills are magnetic, mechanical and electric. All of them have a canvas that moves due to the force of an external influence. The athlete stands on the canvas and starts the movement of the tape. By design, all types of simulators are similar to each other. This is a rectangular bar, inside of which there is a canvas, and rollers are located along the edges. The frame frame is made mainly of metal. Handrails are attached to it.
During ordinary running on the street, a person suffers most from the knee joints, since the force of impact during the offensive movement is not softened by anything. Even special shoes will not be able to fully protect the joints from the negative effects. Treadmills are equipped with a cushioning system that reduces the load on the bones, joints, spine, and reduces the risk of injury.
That is why it is believed that treadmills are more effective and less dangerous. You can control breathing, exercise, see the number of kilometers you have run. In addition, there is no reference to the time of day and weather conditions.
How to use the treadmill for beginners?
If you have not previously played sports and have a weak physical condition, it is important to understand how to use the treadmill correctly so that training is beneficial, not harmful. The following recommendations should be followed:
- Moderate loads – Workouts should not be long, and it is better to choose the minimum speed until you get used to the loads. The speed can be increased, but gradually, when you feel it is necessary. Overloading can lead to injury or even discourage the desire to play sports.
- Consultations with a specialist – If there are any deviations in health, it is better not to risk it and talk to your doctor. It will not be superfluous to consult with a trainer who will advise a suitable technique and select an individual training program.
- The right mood – For training to have a positive effect, you need a good attitude. Sports should bring not only benefits, but also pleasure, so that you would like to do them. Turn on your favorite music or audiobook. You can also watch a movie in the process. But it is important not to forget to follow the technique of performing exercises.
- Choosing the right shoes – Shoes should be designed specifically for running to reduce stress on the knees and lower back. It has a non-slip sole that will protect you from falling and increase grip on the moving surface.
- Well-Being Control – Even if the program is selected for you personally, taking into account your characteristics, you should not ignore the signals that the body gives. If there is a need to interrupt a workout due to dizziness or tachycardia, it is better to do this in order to avoid consequences.