Find out why walking on a treadmill instead of jogging is best for stamina and weight loss. Revealing the secrets of bodybuilding pros. For weight loss, girls most often prefer various dietary nutrition programs. Moreover, in most cases, they forget that in addition to organizing proper nutrition, it is also necessary to play sports. Note that for this you do not even have to visit the gym, but use walking on a treadmill.
Benefits of walking on a treadmill
First of all, thanks to regular exercises, you can become even more beautiful. The fact that a woman is able to make herself beautiful has been proven by many years of practical experience. Moreover, this can be achieved not only and not so much through cosmetics and clothing, but through sports. Women's beauty, unfortunately, is not durable.
To stay attractive over the years, you need to work on it. Walking will help you speed up your metabolism, which is very important when fighting fat. Since this is one of the types of cardio exercise, walking on a treadmill will help you to improve the functioning of the heart, as well as the respiratory and vascular systems. If you compare walking with another popular aerobic exercise - jogging, then in the first case, you can protect your knee joints from damage.
What is the correct way to walk on a treadmill?
To get the most out of your sessions, there are a few things you need to follow. This is what will be discussed now:
- Duration of the lesson. For you to really benefit from training, you need to walk at a pace that will keep your heart rate at 130 beats per minute for twenty minutes. Also, to this period of time, it is necessary to add about a dozen minutes for warm-up and about 5-7 minutes that will be required for a cool-down. You can use the following training program. For one minute, use a slow pace, moving at a speed of about 3 kilometers per hour. Then walk at your normal speed for seven minutes. Then a 20-minute segment begins, during which you need to adhere to the above heart rate. After that, it is necessary to slowly reduce the speed, smoothly moving to a hitch, the duration of which should be about ten percent of the total time of the lesson.
- Heart rate (pulse). This is a very important parameter for anyone who walks on a treadmill. If you use an electronic trainer, then most often it already has a built-in heart rate monitor. If this is not the case, then you will have to purchase this device. When your heart rate has reached the required value, continue to move at the same speed. Note that the speed required to reach the required heart rate value will gradually increase. This is due to the development of the respiratory system and heart. Before starting the cool down, your heart rate should be approximately 110 beats per minute.
- The angle of inclination of the track. The load on the body depends on this parameter. The larger the angle, the more intense your activity will be. Beginners should start by practicing on a horizontal surface.
- Frequency of classes. Throughout the week, you only need to train two or three times. With regular training, you will see results in a couple of months. Exercise time does not matter much, and you can exercise when you have free time. You only need to remember a couple of rules. First of all, start exercising at least 60 minutes after eating. The second rule is that during the morning exercises, you need to activate all systems of the body, using some kind of physical activity for this.
Often, the simulators already have programs in place, for example, for losing weight or improving the work of the heart. Most often, after activating them, the simulator changes the angle of inclination. You can use them if you want.
Interval walking on a treadmill
This type of cardio exercise is a very effective way to fight fat. Interval training is about changing intensity over time.
Let's look at an example of such a workout. First you need to warm up, for which use walking on a treadmill at a slow pace. In this case, the simulator belt should be in a horizontal position.
Begin the main part of the activity by walking slowly on a horizontal canvas for two minutes. Then increase the angle of the walkway by two degrees and move for the same two minutes. After that, the angle increases to 4 degrees, and you walk again for two minutes. Simply put, you need to increase the tilt angle of the machine by two degrees every two minutes.
Then also gradually begin to decrease the angle of inclination until the canvas is in a horizontal position. Also remember to have a heart rate monitor.
For more information on the benefits of walking for weight loss, see here:
