Wondering how to exercise properly on the
treadmill to quickly notice the first results? Check with us the basic
principles of treadmill training. If you put the following tips into
practice, you will certainly develop a good form quickly.
Why exercise on a treadmill?
At the beginning let's think why it is worth exercising on the
treadmill, because it is not necessary for "normal"
running. Well, treadmill training has many advantages. First of all,
thanks to the treadmill, we can exercise at home using folding treadmill, regardless
of weather conditions such as snow, rain, frost or strong wind.
What's
more, thanks to special shock absorbers, treadmill exercises do not stress our
joints, as is the case with ordinary running in the field. In addition,
many treadmill models have the ability to tilt the running belt at an angle, so
we can easily increase the difficulty of training. In addition, exercising
at home, we can do training on your favorite series or movie.
The right treadmill outfit
For exercise on the treadmill, you must wear appropriate
clothing that does not restrict your movements. The best for this will be
thermoactive clothing that effectively wicks away sweat. When it comes to
shoes, they don't have to have a cushioning system, because exercising on a
cushioned treadmill doesn't burden your knees like running in the
field. In addition, a treadmill with a water bottle and a small towel for
wiping sweat will be useful for the treadmill.
Warming up is the key
Before starting the exercises, we should do a minimum 10-minute
warm-up, assuming that the entire workout will last 50 minutes. We can
warm up on the treadmill, e.g. by walking at the lowest speed or several
stretching exercises. At the end of the workout, it is also necessary to
do exercises to relax the body and relax muscles. To this end, we can walk
on the treadmill at a slower pace.
The right workout technique
If we want to burn fat, improve the body's efficiency and work
on our condition, we must necessarily work on the correct technique of exerciseon the treadmill. Before we get on the treadmill, we should stand on its
sides and turn on at the lowest pace. Then we enter the running
belt. We run in the middle of the running belt, not at the
edge. Thanks to this, we will ensure the largest range of movements, and
we will not shorten the steps. Also here is the best
cushioning. Thanks to this, we will not cause tension on the shoulders,
back and neck.
During the run, we try to maintain an upright posture. We
should not bend the head too often, because it causes muscle tension and
so-called back leg throwing. During the run, we look straight ahead, the
shoulders are loose, shoulders bent, we try to hold them close to the body, the
stomach pulled in and the back straight. We drop to the mid-back of the
foot. During training, we do not hold the handles on the sides, they are
needed only when climbing on and off the machine, and are also helpful when
changing the speed.
Running up the hill
If we want to increase the difficulty of training, we can do it
by changing the angle of the walking belt. The maximum angle of
inclination of the treadmill is 8%, but this angle increases the likelihood of
injury. For beginners it will be safer to change the slope from 1 to
4%. It is also important to control your body, if you feel that the pulse
is too high, reduce the intensity of training. The best solution are
treadmills that have built-in pulse sensors and select the level of training
under this parameter.
Continuous running forward can be a bit boring to diversify your
training, it's often worth changing the angle of the running belt or reaching
for motivating music.
Treadmill training for weight loss
To lose weight, exercise for about 40 minutes during the
day. First, we should do a minimum 10-minute warm-up, then for about 40
minutes of fast running (beginners 15 minutes), and finally 10 minutes of slow
running, relaxing the muscles.
We should exercise at least 3 times a week on the treadmill,
taking a break of 1 or 2 days between workouts.
If you are thinking about buying a treadmill, check out our
store offer! At vigourguide.com you will also find foldable models
that cannot be quickly folded into an upright position and conveniently
retracted after training.
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