Training on a treadmill is one of the best cardio exercises there is. You don’t have to jog on the street. Working out at home is even more convenient: you don’t have to worry about the weather and plan running routes. The treadmill’s soft surface is safe for the feet, and its computer contains a variety of effective workout programs. There is no point in having your workout plan affected by the weather outside – you can run at home all year round.
It’s also more secure to exercise indoor, particularly in an urban setting.
I’ll tell you how to train properly and why the treadmill is no less effective than outdoor training.
Select and install a treadmill.
To choose the right treadmill, you need to decide on your training goals.
Not only short-term goals are important, but also long-term goals.
To lose weight and keep fit, I recommend choosing a treadmill with a heart rate monitor – it helps monitor your heart rate.
An experienced technician should install and configure the simulator. For the track, you need to allocate a special place. There should be 2 meters of free space behind the simulator and 0.6 meters on the side.
All home use and semi-commercial treadmills have a safety key. Attach it to your clothing.
This ensures that in case you are unable to keep up with the treadmill speed and you trip and fall, the treadmill will stop automatically.
Prepare for a workout
Training should take place in a comfortable atmosphere. The room must be well ventilated – fresh air is necessary for metabolic reactions in the body.
You can play music or a TV show as a nice addition. They will help you not to think about the minutes. Some advanced treadmills like the JMQ M521 come with an inbuilt speaker and a flash drive slot so that you can play the music on the treadmill without having to buy any extra component.
This is one of the best treadmills we have in Kenya.
It is important for everyone who is losing weight to know that jogging is best done one hour after or 2 hours before meals. Morning workouts give you a boost of vivacity for the whole day, and evening workouts suppress hunger but excite the nervous system. If you have trouble sleeping, it’s best to run in the morning or afternoon.
To avoid injuries and increase the effectiveness of training, you need to warm up your muscles and joints at the very beginning of your workout. I recommend starting with simple bends and extensions of the hip and knee joints and heel-to-toe rolls.
Circular movements in the knee and hip joint are not necessary. At the end of the warm-up, bend and straighten each leg 10-15 times. 5 minutes is enough to warm up – and you can move on to the main part.
Don’t run right away.
Even if you love running, you don’t need to jump straight into battle. Start your workout by walking. The starting pace should be between 3 and 6kph.
Increase your speed gradually. Focus on breathing and the state of the body: nothing should hurt or tingle. If you feel a tingling sensation in your side, I recommend that you slow down and continue when the discomfort is over. Note that the air must be inhaled through the nose and exhaled completely through the mouth.
If it is difficult to inhale through your nose, you can start inhaling through your mouth. It’s harder to catch a cold at home than it is outside, so you can breathe anyway. Although inhaling through your mouth has a disadvantage of making your throat feel dried and cracked due to dehydration and also the mouth doesn’t have the mechanism to sieve out dust particles.
How long should the workout take?
Make sure the workout lasts about an hour.
Start with walking for the first five minutes, then jog for about ten minutes before gradually increasing the pace to a full run for thirty minutes. At the end of the lesson, you need to gradually reduce the pace to a jog for ten minutes then switch to walking to normalize breathing and calmly fin
If you find it difficult to run for a long time, you can alternate running and walking, or even replace running with walking. The body gradually adapts to stress, and after 3 to 6 weeks you will start to enjoy the exercise.
To make your workout harder and more engaging, you can increase the incline of the walking belt. For advanced users, I recommend using a treadmill computer – it contains at least 5 programs aimed at losing weight, toning and building endurance.
How to lose weight
To lose weight, you need to train in an aerobic zone where your heart rate is up to 70% of your maximum. Anything above, trains endurance. You need a heart rate monitor to monitor your aerobic zone.
It is easy to calculate the maximum heart rate: in a simplified version, you need to subtract your age from 220. For example, for a 40-year-old person, the maximum heart rate is 180 beats per minute, and the aerobic zone (weight loss zone) is from 108 to 126 beats per minute. If the heart rate is higher, you need to reduce the speed, if it is lower, increase it.
Proper nutrition accounts for 70% of success. It is better to give up sweet, fatty and salty foods.
You need to drink not only during the day but also in small sips during training and after training. Always stay hydrated.
Stretch at the end of your workout. It is imperative to stretch the front and back of the thigh, calf muscle, neck, arm and shoulder muscles, and spine. Each muscle must be given at least 20 seconds.
Stretching should take 5-7 minutes. It must be done to get muscle relief. Stretching is also good for joint health.
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