How Treadmills Boost Membership. The treadmill the most commonly used piece of equipment for cardiovascular training. But are we using it correctly. In this article, we’ll tell you about the advantages of treadmills and how to exercise on a treadmill according to your fitness level. We’ll give you practical tips for a safer and more effective workout. And if you’re not sure how to choose from the wide range of treadmills available, we suggest an easy guide to choosing the best one. Nothing can ever stand between you and a run if bad weather prevents you from jogging outdoors, you can always turn to a treadmill instead.
There’s no doubt about it: running and walking are the physical exercises that burn the most fat and calories. To simulate the friction resistance of an outdoor run, simply set a 1-2% incline. Obviously, caloric effort increases in proportion to speed and distance traveled, but this should chosen based on personal physical condition. Generally, short bursts at high speeds with recovery or rest periods in between are helpful for reducing treadmill activity. It’s important that high intensity workouts last no longer than 20 minutes.
The benefits of Running on a Treadmill
If we want to lose weight by walking or jogging on a treadmill, the interval time should be increased to 30 minutes for light jogging and 40 minutes for walking. The stronger the muscles, the greater the contraction while running and the greater the force exerted on the bone structure. Therefore, one of the keys to maintaining and improving bone density when exercising on a treadmill is consistency. Results can begin to be seen in about 8 months. With the treadmill, we can manage workloads and speed, creating personalized training routes.
We can do this through the equipment’s predefined profiles or levels, working on heart rate, or with specific apps. All of this allows us to train for different purposes from weight loss to marathon preparation. By increasing the incline, you increase your cardiorespiratory efficiency and muscular endurance. To perform a gradual workout and avoid over-tiring, it’s advisable to set a maximum incline of 4% for running and 5% to 8% for walking. We also suggest alternating incline and flat phases every 3 to 4 minutes.
How Treadmills Boost Membership: Training on a Treadmill
The right workout to start with. On a treadmill, the body performs a movement similar to walking or running on the road. We’ve used this adjective because the impact of the activity on a treadmill is different from that of free running: the shock absorbers, for example, alleviate the impact your joints endure on asphalt or cement. Furthermore, the treadmill offers a greater ability to concentrate because the support surface is always smooth, and you don’t have to be aware of obstacles on the ground. For these reasons, the treadmill is recommended for people who need to start physical activity from scratch or resume exercise after a long time.
Ideally, start with walking and then gradually increase the intensity of the exercise. For a slow walk, we set the speed to a maximum of 5 km/h, but for a brisk walk, it should be between 5 and 6.5 km/h. If we want to participate in a race, the speed should exceed 6.5 km/h. If you want to train intensely and lose weight, we recommend running but if you want to tone up, it’s better to walk. Whatever your level, it’s recommended to warm up and finish training with some stretching. It’s best to train three times a week for at least 30 minutes, aiming to be regular for at least three months.
How Treadmills Boost Membership: Useful Tips for Effective Exercise
Training to prepare for a marathon. The recommended training to prepare for a marathon is based on controlling intensity through heart rate monitoring. Using the sensors on the equipment or a heart rate monitor, you can set up an exercise based on a constant heart rate, which should be at least 75% of your maximum heart rate. In subsequent sessions, when you can maintain the same training intensity for 45 minutes, you can progressively increase your heart rate (5 to 10 beats per increase). Outdoor and indoor running Can we use the same shoes Forget it.
How Treadmills Boost Membership. Basically, yes, but if you intend to use them only for the treadmill, then choose lighter, less cushioned shoes because the treadmill’s running surface is already cushioned and less hard than cement or asphalt. Otherwise, your shoes should be more structured and cushioned if you also prefer to use them for outdoor running. During exercise you should always maintain an upright position, look at your As we observed in the previous point, when running on a treadmill, whether at home or in a gym, there was less ventilation than outside.
Conclusion
Air regulates our body temperature, helping us thermoregulate, a situation that doesn’t occur when running on a treadmill. This is why we sweat more, especially during long sessions, and our sense of exertion will be greater. It’s advisable to properly ventilate the room where you’ll be using your treadmill or use a fan. Some treadmills incorporate cooling fans. To gradually relax your muscles, it’s best to complete the exercise with 5 minutes of slow walking (recommended speed 3 km/h) followed by 10 minutes of stretching on the floor or in an available space.
How Treadmills Boost Membership. Caution should be exercised when using the treadmill if you have diagnosed joint and/or muscle disorders, primarily of the back, knees, and ankles. In this case, it’s preferable to use a cross trainer (elliptical trainer), which has a less abrupt movement and less impact on the foot and knee. The key to choosing the right treadmill is to choose the one that best suits your current needs and, simultaneously, allows you to grow and mature in the medium and long term. Below we present several specific treadmills to satisfy the most demanding users, both in terms of performance and design.
