What are the benefits of a treadmill, what muscles work?

The benefits of running are unlikely to raise any doubts. This type of physical activity helps:

• increase endurance;
• get rid of excess weight;
• reduce stress;
• strengthen the heart and cardiovascular system.

You can run in places equipped for this - stadiums, sports grounds. Such training can be carried out in indoor gyms with a special running surface. Or you can exercise on a treadmill - a specially designed machine for effectively simulating running.

Types of treadmills

All treadmills for running at home can be divided into three types.

1. Mechanical. Such models are the cheapest because they have the simplest design, consisting of a running belt, hand support and rotating parts. The canvas moves due to the efforts of the athlete himself.
2. Magnetic. These are slightly more complex models, differing from mechanical tracks in that the movement of the canvas occurs due to large magnets, which ensures the track runs smoothly and removes part of the load from the athlete.
3. Electrical. Tracks of this type have the highest cost because they are equipped with an electric motor that drives the track. The capabilities of electric-type treadmills are noticeably expanded - here you can set up specific training programs and the speed of the belt, track your own heart rate in real time and change the inclination of the treadmill.

Despite the high cost, it is the properties of electric exercise machines that are best suited for beginners. But mechanical models are best left to professionals, since their use requires good physical training and good health.

The benefits of running on a treadmill

The health benefits and harms of running a treadmill can complement each other. But if used correctly, the device will bring much more benefits. Namely:

• strengthens blood vessels and the heart, thereby increasing endurance and immunity;
• will improve the tone of the body and give vigor, good mood and energy;
• will speed up digestion, metabolism and removal of toxins, which will significantly improve the condition of the skin, hair and nails;
• will help get rid of fat deposits - the treadmill is considered the best way to lose weight by getting rid of excess fat;
• will contribute to the development of the respiratory system;
• will have a beneficial effect on the functionality of the whole body, improve the condition of the nervous system.

The properties of a high-quality jogging on the track can replace a full-fledged workout, but the running will be much more dynamic and take less time.

Advantages and disadvantages

With the right approach, the exercise machine is definitely useful, as it helps to stay fit and healthy. In addition, working out in the gym has its advantages:

• On the track it is convenient to hone various elements of technique, for example, foot placement or hand work. If there is a mirror nearby, then you can watch yourself or film the training process in order to later evaluate your actions and correct shortcomings;
• If you need to perform intervals at a certain pace, then the track is great. It will not let you slow down in the middle, but will work in a given mode, encouraging you to keep an even pace;
• in case of bad weather, ice, or in the absence of normal places for running nearby, the simulator remains the only available option for training;
• In the fitness center after the race you can visit the pool and sauna.

Among the disadvantages are the following:

• you need to get used to the track - at first many people feel constrained, especially if they have trained outside before, but over time this will pass;
• you need to choose the right angle of inclination and focus on the work of the feet and hips so that they receive sufficient load, and when running in the park this happens by itself;
• It is important to follow the technique - otherwise your knees or feet may hurt. If you have recently started playing sports, then you should consult with a trainer about this;
• Some gyms may have problems with ventilation, making it difficult to run there. Choose a fitness club with comfortable conditions.

If we compare the benefits and harms of the simulator, it is obvious that it has more advantages, and the disadvantages are easily compensated for with a competent approach.

Treadmill for children

On sale you can find electrical and mechanical devices not only for adults, but also for children and teenagers. Children's treadmills are inexpensive, and they are very easy to install at home.

The benefit of the device for children is that the track helps to instill in the child good habits and a love of mobility from a very early age. Sports equipment will be very useful for children in the cold season - natural activity during this period is reduced, and the track helps compensate for the lack of movement. Also, the properties of the track are very useful for the prevention and treatment of many diseases, the treatment of which requires physical activity.

Of course, the intensity of exercise on a treadmill for a child should be reduced. If there is no goal to turn your child into a professional athlete, then short but regular healthy runs will be enough to improve health.

Attention! Since the properties of running can bring not only benefits to children's health, but also harm, consultation with a pediatrician is necessary.

A doctor must confirm that using the treadmill will be safe for your child.

How to properly train on a treadmill

In order for the properties of running not to cause harm, but to reveal all their benefits, the treadmill must be handled correctly. It is necessary to adhere to safe loads and monitor your own well-being.

How long should you run?

Many people believe that to effectively lose weight you need to run as often as possible and for as long as possible. But this opinion is wrong. In fact, the duration of a useful workout should not be more than 40 minutes, otherwise the properties of running will begin to cause harm to the body, since overwork will occur.

In addition, you do not need to use a treadmill every day - 5 sessions per week will be enough. The body needs time to recover after exercise.

What muscles work

The main benefit and valuable property of running is that during it, almost all the muscles of the human body are comprehensively worked out. The main load during classes is received by:

• gluteal and thigh muscles;
• shins;
• feet.

However, while running, your upper body also works actively. Therefore, regular training helps improve the condition of the biceps and triceps, back and shoulder muscles, and also improves the tone of the abdominal and lumbar muscles.

Heart rate and speed values

It is essential to monitor your heart rate throughout your treadmill exercise. The maximum healthy value is 140 beats per minute. If the indicators rise higher, then running should be slowed down - too much stress causes harm to the heart and blood vessels.

The optimal running speed is about 10-12 km per hour. During useful exercises, you can speed up from time to time, but the main part of the workout should take place at a calm pace, without extreme load. At the end of the lesson, you cannot stop right away - you need to switch from running to a fast walk and continue moving until your heart rate drops to 100 beats per minute.

Important! Electric treadmills are convenient because the speed and heart rate when using them are measured by special equipment.

When using mechanical and magnetic models, you have to monitor the indicators yourself.

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Useful tips, rules, recommendations

• If your heart rate rises to 140 beats per minute, then reduce the speed and later increase it again. At the end of the session, do not immediately step off the treadmill and walk until your heart rate is more than 100 beats per minute.
• The incline of the treadmill changes at a frequency of half a degree. Walking and running with the platform tilted significantly increases the load, but for running it is not advisable to raise the treadmill higher than 1-2 degrees. The tilt function is more suitable for walking.
• The number of classes per week can be adjusted independently, based on your own capabilities. Beginners should start with 3 times a week. If you want to lose weight, you should run at least 40 minutes a day, but no longer than 1 hour, otherwise your muscles will start to burn.
• You need to wear comfortable clothes and running shoes. Buy sneakers with shock-absorbing soles for training. Shoes should support the foot well.
• Decide on goals and objectives. Depending on the desired results, choose your training program.
• Some models have built-in programs that are designed to achieve specific goals. Just enter your parameters: weight, age, and the program itself will select an individual load. This is a kind of personal trainer. These treadmills are more expensive, but they are more functional and durable.
• If you combine exercise on a treadmill with strength training, the effect will be achieved much faster, and your figure will acquire proportional and harmonious shapes. Use dumbbells, do squats, pump up your abs and don't forget about stretching.
• Do not hold onto supports with your hands, as this will somewhat reduce the effectiveness of the workout.
• Leave the path only after it has come to a complete stop.

Exercises on the treadmill

You can do more than just run on your home track. The properties of other exercises bring great benefits.

Walking

The benefit of walking on a treadmill is that such moderate exercise also promotes weight loss and overall strengthening of the body. In just an hour of training, if done correctly, you can lose more than 400 kcal, especially if you alternate calm walking with fast steps.

The properties of walking perfectly develop muscles, train the cardiovascular and respiratory apparatus. The benefit of walking on a treadmill for women is that the fair sex does not have to experience excessive stress, but the training result remains very high.

In addition, the walking properties are ideal for people who are prohibited from running for health reasons. Moving at a brisk pace fully replaces jogging, but does not harm an already weakened body.

The exercise program when using walking can be built in exactly the same way as for classical running.

1. You should start with a warm-up step at a speed of about 5 km per hour and continue walking for about 8 minutes.
2. Then you can accelerate to 7 km per hour - for about a minute.
3. Then go to an intensive step up to 9 km per hour, also for no more than a minute.

Like running, race walking should end smoothly - at the end of the session, the step should be slowed down and walked at a calm pace for about 5 minutes.

Run

The benefits and harms of running on a treadmill depend on your health status. But if there are no contraindications to jogging, then training will bring enormous benefits. The best properties of running will manifest themselves if you practice according to the classical scheme:

• warm-up - walking at a brisk pace for 8 minutes;
• easy running on a flat horizontal surface of the track - about 7 minutes;
• brisk walking for 5 minutes;
• light jogging again for 7 minutes.

If you alternate between walking and running throughout your workout and carefully monitor your heart rate, jogging will give you a feeling of vigor and good mood.

Walking with bends

A very useful feature of electric treadmills is the ability to adjust the inclination of the running belt. The benefits of training will only be greater if you periodically run “uphill” or “downhill.”

It should be noted that the slopes of the path should not be too strong. You only need to raise the canvas 1-2° from the horizontal; even such a load will be very noticeable for the body. If you tilt the belt too much, the workout will begin to be harmful.

When bending over, the benefits of brisk walking on a treadmill are best demonstrated. The load on the body is quite sufficient, and the risk of injury is much lower than during regular running.

Basic rules of running

Any sports activity should begin with a warm-up, and running on a machine is no exception. A short warm-up for 5 minutes will help warm up the muscles and the workout will be effective.

It is best to use a ragged rhythm on sports equipment while running. This will give maximum stress to the muscles. At the very beginning of classes, it is better to set the slow rhythm, after a while the medium rhythm, then 5 minutes to the fast rhythm and again to the medium rhythm.

To achieve maximum results in losing weight, you need to constantly switch from a medium rhythm to a fast one. Thus, the body will become more resilient, the body will lose excess weight.

It is better to devote your first workouts not to running, but to walking on a treadmill. This will help the body avoid overload. The lesson should begin with a walking load and end the workout with walking.

After several sessions, you can increase the load so that the ratio of walking and running is equal. You cannot push yourself to the point of exhaustion; training should take place with pleasant fatigue.

The heart rate during running must be within acceptable limits; it is controlled on the control panel of the simulator. You should not abruptly end classes, this can negatively affect the cardiovascular and respiratory systems. The worst option is loss of consciousness.

Clothes and shoes are also important in classes. Be sure to select running shoes. The right shoes will help relieve the shock load on the musculoskeletal system. Ill-fitting shoes can cause injury. Clothing must be non-synthetic.

The room in which training takes place must be well ventilated with a temperature of 20−22 ° C and no higher.

Food and bad habits

If you want to lose weight, then you should forget about a full stomach. Carbohydrates will provide the necessary energy before training, and after training you need to take more protein foods. Protein and carbohydrates will help you maintain muscle mass and lose weight with the help of a treadmill.

Alcohol and smoking are incompatible with sports activities, so it is better to immediately determine for yourself what is more important than bad habits or the desire to lose weight.

Alcoholic drinks slow down metabolic processes in the body, making all workouts useless. Alcohol increases your appetite, so you immediately want to eat and the food is quickly absorbed.

It is also better to forget about sweets, but be sure to drink tea with sugar. In this form it is absorbed, in another it only gains weight. Sugar is a source of glucose and helps the brain and muscles function normally.

It is very important before starting classes to make sure there are no contraindications by consulting a doctor. Health problems and self-indulgence can lead to a bad outcome

You always need to lose weight without compromising your health, then the lost weight will bring benefits and a good mood.

https://youtu.be/EAc6m2X2efQ

Treadmill training program for weight loss

If the treadmill is used specifically for weight loss, then it is better to adhere to a special training program aimed at quickly burning calories. This program looks very simple and consists of just a couple of steps.

Warm-up

Before any workout, the body needs to be pre-warmed, but especially careful attention should be paid to warming up before running in order to lose weight.

The warm-up is not anything complicated - for 15 minutes you just need to walk on a treadmill, either increasing or decreasing the speed. While walking, it is useful to swing your arms to fully warm up both your lower and upper body.

Interval running

The benefits of a treadmill for home use for weight loss are most clearly evident during interval running. You need to move on to it immediately after warming up and carefully monitor your own speed and time of movement.

• When doing interval running, after warming up, proceed to a healthy jog for 1-2 minutes, the speed should not exceed 6 km per hour.
• After jogging, you need to sharply accelerate and run for another 30 seconds at the limit of your capabilities, at a speed of up to 13 km per hour.
• After this, you again need to switch to a fast step and walk at this pace for about 2 minutes.

The entire cycle is repeated over and over again for 30-40 minutes. If you do the exercises correctly, you can burn up to 800 kcal in one workout.

Important! Interval running puts a serious strain on the body.

Its properties will be useful and will not cause harm only if you are in good health and have minimal physical training.

Enhanced calorie burn program

The rate of calorie burning is affected by the intensity of exercise. The treadmill allows you to completely control the process. To train your heart and burn fat, it is recommended to alternate running with walking. Use this scheme:

• Energetic running - 1 minute (7.5 - 13 km/h);
• Easy jogging - 1 minute (5.5 - 6.5 km/h).

The cycle must be repeated 6 times. After this, you should switch to a short sprint (30 seconds) at maximum speed, and then 2 minutes of walking at a moderate pace. If possible, repeat the sprint again.

Thus, during a workout you can burn 110-180 kcal, with sprinting - 150-210 kcal.

Treadmill workouts for beginners

The intensity of the load when exercising on a treadmill needs to be adjusted. You cannot immediately move on to training at the limit of your strength with zero physical preparation - this will cause harm and cause an aversion to exercise.

1. Beginners are advised to exercise no more than three times a week for a month - the body will need time to get used to the beneficial exercises.
2. At first, walking on a treadmill will bring maximum benefits to the body; only after a couple of weeks does it make sense to switch to running.
3. The running speed must be alternated - start at about 4 km per hour, then accelerate to 5 km and, finally, move to 7 km per hour. In each mode you need to run no more than a minute.

In total, a useful workout should take beginners about half an hour. As the muscles become stronger and the cardiovascular system improves, the duration and intensity can be increased.

Reviews and results of losing weight

Voronina Marina Nikolaevna, 32 years old, Ivanovo I simply don’t have free time to visit the gym, but a treadmill for weight loss is an excellent substitute for exercise equipment. I’ve been running 4 days a week for 3 years now, at the very beginning I managed to lose 10 kilograms in 4 months without harm to my health. All these years I feel great, and I maintain normal weight without much difficulty. Anna Stanislavovna Sergeeva, 28 years old, Moscow I had to buy a useful exercise machine because I was overweight; my body weight was 15 kilograms higher than normal. At first, I only did walking on a treadmill, so as not to create excess stress on the body. After 2 months, I managed to lose 7 kilograms without any diets, and now I am gradually moving on to light, short running.

https://youtu.be/xfW-TWDNycY

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Recommendations for exercising on a treadmill

The properties of running at home depend on how responsibly a person approaches the implementation of basic rules. You need to pay attention not only to the exercises themselves, but also to the equipment for exercise, as well as to the mode of water and food consumption.

Clothes and shoes for classes

You should use a useful treadmill only in carefully selected sportswear, otherwise the training properties will be harmful.

1. You cannot exercise on the track barefoot or in random house shoes - only lightweight sneakers with soft soles and a breathable upper are suitable for running. They will soften the shock load on the joints and prevent the appearance of calluses on the feet.
2. For workout clothes, it is best to choose running shorts and a sports T-shirt with mesh inserts - such things will not chafe the skin during long sessions and at the same time allow the body to breathe.
3. Since your feet sweat a lot during intense running, you need to wear socks. It is better to choose synthetic products that wick away moisture well - cotton socks will quickly get wet, bunch up and rub the skin.

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Water during training

On a treadmill, the human body rapidly loses fluid reserves. When the body is dehydrated, it becomes very difficult to run, and the heart experiences excessive stress and is damaged because it is forced to pump hard the clotted blood.

Therefore, before starting a useful activity, you should definitely drink a glass of water. It is recommended to take a few sips of liquid during training. Of course, you shouldn’t overdo it - drinking too much will also cause harm and make it difficult to train.

Advice! To replenish your fluid supply, you need to choose plain drinking water.

Sugary soda or juice contains too many calories and also makes your stomach feel full.

Food before and after workouts

Running on an empty stomach is harmful, however, you should not start a healthy workout immediately after eating either - this will interfere with the digestion of food. It is best to eat 1.5-2 hours before a run, and it is recommended to choose protein foods or complex carbohydrates.

After training on the treadmill, you can eat almost immediately. But to prevent the beneficial properties of jogging from being reduced to zero, you should choose small portions and avoid consuming fast carbohydrates and fatty high-calorie foods.

Mistakes when exercising on a treadmill

The benefits of running and the effectiveness of walking on a treadmill depend on how correctly a person performs the workout. There are several common mistakes that are made not only by beginners, but also by athletes with decent experience.

• Uniform and constant loads. Over time, the body gets used to jogging - the exercise becomes too easy, and this reduces its benefits. In order for the properties of jogging to bring maximum effect, the pace and intensity of exercise must be increased from workout to workout.
• Support on handrails. The handles of the treadmill are needed in order to grab onto them in case of a fall, but you cannot constantly hold on to the handrails; this shifts the center of gravity while running and harms the musculoskeletal system.
• Incorrect breathing. During training, you need to breathe through your nose, and it is desirable that the breathing rhythm be calm and uniform.
• Landing on the heel. To avoid harm to your joints, you need to transfer your weight to your toes.

A big mistake is made by those who exercise when they feel unwell - the properties of the exercises do not bring any benefit. But the harm to the body is very great - primarily to the blood vessels and heart.

Possible harm from the treadmill

In general, exercise on the track differs little from healthy jogging in the fresh air. However, training indoors can have a negative impact on the respiratory system if the room is too musty and the temperature is too high. During training, the room must be ventilated.

A useful path can be harmful for any problems with the musculoskeletal system. If you have injuries, osteochondrosis or any other problems with the spine and joints, you should avoid running altogether. Otherwise, the treadmill will only aggravate the problems and aggravate the disease.

The benefits of vigorous and gentle walking

Just walking on a treadmill for an hour can burn about 450 calories . If you add interval loads to such a workout and work to maintain your heart rate in certain zones, you can get better results.

You can not only burn calories, but also develop:

• endurance;
• lungs;
• cardiovascular system;
• muscles;
• musculoskeletal system.

In addition, walking is an acceptable exercise if you have any restrictions.
Walking is accessible to almost everyone and is a preventative measure for restoring the body. Such activities are especially important for older people. Important! If you have limitations for running, use walking.
There are practically no restrictions here, and with well-structured training you can get excellent results. It should be noted that you can vary the intensity of walking. This makes it possible to use interval training. For example, take this program:

1. warm-up walk 5-7 km/h – 8 minutes;
2. easy walking 7 km/h – minute;
3. intensive (fast) walking 9 km/h – minute;
4. cool down: easy walking – 5 minutes.

Points 2-3 must be repeated six times, and then proceed to the cool-down.

If it is difficult to walk at the specified speed, choose a speed that suits your own capabilities, the main thing is that the period of intense work alternates with a period of easy work.

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Contraindications for exercising on a treadmill

The beneficial properties of running can cause definite harm if you exercise on a simulator in the presence of strict contraindications. The track cannot be used:

• for any diseases of the spine and joints;
• for serious illnesses of the respiratory system;
• for hypertension;
• for severe diseases of the heart and blood vessels;
• during pregnancy;
• with varicose veins.

You should stop exercising if you have a cold or any noticeable ailments.

Harm and contraindications

From the very beginning, let's look at the limitations under which walking is best for you:

1. diseases of the musculoskeletal system;
2. arthrosis, arthritis and other joint diseases;
3. osteochondrosis;
4. diseases of the respiratory system;
5. high blood pressure;
6. obesity;
7. suffered strokes and heart attacks;
8. diseases of the heart and blood vessels.

Of course, each situation is unique, and it is wise to always consult with your doctor to understand the exact picture and whether exercise would benefit you in any way.

However, if you have any of these ailments, you should not start running yourself. You need to start with walking. At the same time, over time it is quite possible to switch to normal training.

For example, for obese people not to run, much less do interval training. However, if you lose weight using other methods, you will later be able to run.

You can find out how other types of exercise equipment are acceptable and effective in a detailed comparison - which is better: an exercise bike or a treadmill.
Important! If you have any limitations, then consulting a competent doctor is the best option to understand your prospects for studying.
Let us note the symptoms, situations and consequences of running that also require attention:

1. after exercise your knees hurt - you should first pay attention to the shoes and the track itself, assess the degree of shock absorption; if this is not the reason, you need to take care of the joints and choose an elliptical as an alternative;
2. Is it possible to exercise with gerb - it is possible and even necessary, sports are only beneficial for many reasons, you just need to avoid using weights, bending and twisting the body;
3. impact on joints - such harm is only possible with poor technique or poor shoes and exercise equipment;
4. After training, nausea is observed - most likely, you apply excessively high loads, after which you may even experience vomiting. But, if there are no gastrointestinal diseases, then do not worry - you just need to choose more moderate workouts for your current form;
5. if you feel dizzy , it is quite possible that the cause is also increased workload, but if dizziness is regular, you need to undergo an examination.

https://youtu.be/5nxCFZYcUL8

How to choose the right treadmill for your home

When purchasing a useful exercise machine, you should not focus only on price. The following factors need to be taken into account:

• your own physical training, for example, mechanical tracks are not recommended for beginners, as they require great effort;
• the weight of all household members who will exercise on the simulator - the track should be designed for the weight of the heaviest family member;
• height and step width - the paths vary in length, it is necessary to ensure that the length of the canvas allows for comfortable movements;
• the presence and number of additional functions - electric tracks with several modes and sensors for measuring heart rate and speed are more expensive, but will be much more convenient to use.

The financial factor should also be taken into account, but it should not become a priority.

Which is better: an exercise bike or a treadmill?

The treadmill and exercise bike are two of the most popular useful exercise machines for the home. Each device has its own unique properties and advantages. For example, an exercise bike has fewer contraindications, and even those who are prohibited from running can exercise on it.

However, the benefits of a treadmill are that it allows you to work more muscles. During training, the buttocks, legs, abs, back and shoulders, and arm muscles are used, while when exercising on an exercise bike, the main load falls on the legs, abs, thighs and calves. In addition, the load on the treadmill is distributed unevenly, and this is much more beneficial for weight loss.

Thus, from the point of view of benefits, a treadmill has superior properties to an exercise bike. If there are no contraindications to its use, it is better to choose a running belt for your home.