Learn how to do your cardio workout wisely to maximize weight loss and maintain lean muscle mass. Running is the most natural form of physical activity for humans. Now people run to maintain health, and our ancestors had to do it only in order to survive. To learn how to ride a bike, you need some time and effort, but we know how to run from birth. Today we will tell you how to properly run on a treadmill.
Features of running on a treadmill
Treadmills are used to lose weight or to strengthen the body. At the same time, there are some peculiarities in the use of this equipment, and for the training to be effective and safe, it is important to know how to properly run on a treadmill. First of all, we are talking about the fact that it is necessary to start each lesson on the simulator with walking or slow running. The speed must be increased gradually. It is simply impossible to say exactly with what speed to start a lesson, since everything depends on the person.
The pulse is important, not the speed! To calculate the maximum heart rate for a person, the simplest formula is used: age is subtracted from 220. For example, at 20 years old, the upper limit of heart rate is 200 beats per minute, and at 30 years old - 190. Most often, experts recommend running with a heart rate of 70–75 percent of the maximum. For a person aged 30, this would correspond to 133 beats per minute.
One of the main benefits of treadmill training is that fitness levels are not critical. Of course, if you have not been involved in sports before, then even the smallest loads can be quite heavy for you.
Gradually, all the systems of your body will develop, and you will be able to withstand much higher loads. Often, when using treadmills, athletes use a variety of weights to increase the load. You should not train for more than half an hour a day, and for beginners, the duration of training on the treadmill can be reduced to 20 minutes.
How to run correctly?
There are several rules to help you make your treadmill workout more effective:
- Start your workout by walking at a slow pace for 10 minutes. This will prepare all body systems for future loads.
- Do not use a large tilt angle of the treadmill right away. Start on a flat surface and then increase the angle by five degrees every five minutes. This primarily applies to beginners.
- If you want to get rid of body fat, then you only need to train three times during the week. If you run every day, then the body can be depleted.
- If you have absolutely no desire to exercise, then you should not force yourself.
- Do not consume coffee before a session, as the heart and vascular system still have to work hard.
- If during training you feel very tired, then combine jogging with walking, and the duration of the "run-walk" cycles should be from 3 to 5 minutes.
- Train in special shoes and preferably one that is designed specifically for running. In principle, you can use any trainers or sneakers, but special running shoes look more preferable.
- After class, you should always take a contrast shower.
Approximate training plan on a treadmill
We just talked about how to properly run on a treadmill, and now we will offer an approximate lesson plan.
- Warm-up, consisting of light jogging or walking - from 5 to 7 minutes.
- Running at an intensity of 70 to 75 percent of your maximum heart rate. In this case, the speed must be increased to maximum gradually, spending a couple of minutes on this.
- Run at an intensity of 90-95 percent of your maximum heart rate - 5 minutes.
- Cool down - 3 to 5 minutes.
Today, in the halls, you can most often find electronic treadmills, in the memory of which certain programs are already laid. Most often, they are aimed at maintaining the heart rate in a certain interval. Of all the programs we know of, "hill walking" is the most interesting. During training, when this program is activated, the track will change the angle of inclination, simulating rough terrain.
What shouldn't be done on the treadmill?
If you have an injury or do not feel well, then you should reschedule the lesson. You can not stand on the path until the moment when the canvas begins to move. When turning on the track, your feet must be on the bumpers. Run only in shoes to avoid injury. It is advisable to purchase special running shoes.
For the basic rules of treadmill running, see below:
