Useful Tips

How to choose a treadmill for home - how to run (exercise, use) on a treadmill, how much to run to lose weight

The simulators on the market have a number of distinctive features, the main one of which is the driving mechanism, which sets and regulates the pace of movement.

Which treadmill should you choose?

There are two types:

MECHANICAL

  • mechanical - come into motion, thanks to the effort of the athlete. You accelerate the belt to the desired speed and maintain the pace yourself. These simulators differ in the load and braking system. Magnetic treadmills have a smoother running belt than conventional treadmills. On mechanical tracks, jerks are often felt at the moment the belt moves.

Dignity:

  • low cost due to the lack of electronics and the ability to connect to the mains;
  • can be placed in any convenient place;
  • compactness and low weight (due to the absence of an electric motor).

disadvantages:

  • additional loads on the joints and muscles of the legs due to the uneven course of the belt;
  • lack of additional features;
  • low efficiency: a tired athlete slows down and the treadmill also slows down.

ELECTRIC

  • electric - the electric motor sets the movement of the treadmill belt. Its speed is pre-programmed and depends on the power of the motor.

Dignity:

  • the presence of different programs and additional parameters (training profile, pace, distance, calories), which help to independently develop special programs to choose the speed of the belt;
  • gentle and constant movement of the belt, gentle on the joints of the legs with minimal load;
  • additional features not directly related to training: watching a movie, visualizing the route of a run, musical accompaniment, and more.

disadvantages:

  • high cost of the simulator due to a wide range of options and additional structural elements;
  • dependence on connection to the mains;
  • additional costs for electricity during training.

Choosing a treadmill is about improving your health or losing weight. In order not to abandon your workout, it is important to make the right choice of a treadmill for your home and run with maximum efficiency, keeping your muscles in good shape.

Do you want to understand what a certain type of simulator is, how to choose? Customer feedback is what will help put the finishing touch and finally decide which treadmill to choose.

How to run properly on a treadmill?

Jogging on a treadmill for weight loss is appropriate with an increase in the speed of the covered distance. Consider the number of calories you burn based on your personality and fitness.

How to run on a treadmill (instructions):

  • before starting a workout, pay attention to the immobility of the running belt;
  • start your workout with a 5 minute walk to adapt to the movement of the belt. Increase the speed or incline gradually;
  • while doing the exercises, keep your back straight, look forward and do not turn back so as not to lose your balance and fall;
  • avoid overloading: intense training leads to muscle fatigue and injury;
  • when completing the workout and to gradually relax the muscles, a slow 5-minute walk (3 km / h) is recommended;
  • get off the path and stretch on the floor for 10 minutes.

If fatigue sets in too quickly, alternate between running and walking, observing an interval of 3-5 minutes.

How to use a treadmill to lose weight?

4 rules of how to exercise properly on the treadmill.

Rule # 1... Run for at least 40 minutes. The first 30 minutes are spent energy reserves in the muscles, then the process of fat burning begins.

Rule # 2... Drink water during your workout and your body will find it easier to regulate heat exchange.

Rule # 3... Change the speed and incline of the belt, simulate running on rough terrain - the more difficult the workout, the faster the fat is burned.

Rule # 4... Monitor your pulse. The ideal heart rate for fat burning is considered to be a range of 130-150 beats per minute. If it goes off scale at 180 beats per minute, this is a signal to slow down and normalize breathing.

How much to run on a treadmill?

Treadmill exercise to lose weight.

Interval Workout # 1

Duration 50-60 minutes:

  • smooth acceleration to 60-75% of the maximum heart rate - 5 minutes;
  • running with maintaining the heart rate (heart rate) in the range of 60-75% of the maximum (if desired, you can change the speed and incline) - 40-50 minutes;
  • smooth deceleration before the end of the workout - 5 minutes.

Interval Workout # 2

Duration 25-30 minutes:

  • easy run - 5-7 minutes;
  • alternation of acceleration (1 minute) and rest (3 minutes). Over time, rest decreases to a ratio of 1: 1 or 1: 2 - 15-20 minutes;
  • light jogging - 3-5 minutes.

Interval Workout # 3

Duration 33 minutes:

  • easy run - 5 minutes;
  • base speed (for example, 10 km / h - 0 degrees) - 4 minutes;
  • change the slope by 2 degrees (10 km / h - 2 degrees) - 4 minutes;
  • increase the speed by 1 km / h (11 km / h - 2 degrees) - 3 minutes;
  • increase the slope by 2 degrees (11 km / h - 4 degrees) - 3 minutes;
  • base speed (10 km / h - 0 degrees) —4 minutes;
  • speed reduction by 2 km / h (8 km / h - 0 degrees) —2 minutes;
  • an increase in speed by 3 km / h (11 km / h - 0 degrees) - 2 minutes;
  • increasing the slope up to 4 degrees (11 km / h - 4 degrees) - 1 minute;
  • speed increase by 1-2 km / h (12-13 km / h - 4 degrees) - 1 minute;
  • easy run - 5 minutes.

How often should you practice?

It is recommended to exercise on a treadmill three times a week for 30 minutes for at least three months.

Remember:

  • do not start a workout with a headache, fever, or disturbing injury;
  • do not stand on the moving belt: when turned on, your feet should be on the sides;
  • to avoid injury, do not run barefoot. Running shoes reduce stress on joints and spine.

We offer a wide selection of treadmills presented on our website / shop / begovye-dorozhki /.

Watch a video of how to run productively on the Eurotop treadmill