People who regularly visit gyms and fitness centers have long been accustomed to the treadmill. But if a person buys this simulator at home, then turning on and controlling the track can cause difficulties. In this article, we will talk about how to manage the simulator and use it as efficiently as possible.

The treadmill is one of the key pieces of equipment in any gym. Its indisputable advantages include the ability to successfully imitate real running, while even surpassing it in efficiency. After all, during a normal run, a person does not have the opportunity to choose the level of inclination or turn on the fan, but when exercising on a treadmill, such an opportunity is present.

In addition, the track makes classes more versatile. In winter, when it is impossible to go outside without several layers of warm clothes, running exercises are almost impossible. With the help of the simulator, you can run at home, doing it at any time of the year and day. You just need to know how to turn on the treadmill and how to use it.

How to use the treadmill?

Different types of tracks can turn on in different ways, although in concept they all look similar. If you do not know how to turn on the treadmill in the gym, then it is better to ask the gym staff or other visitors.

Note that tracks from different manufacturers may slightly differ in the set of functions and the way they are enabled. But the general algorithm of work is always approximately the same. The difference most often lies in the shape and location of the buttons, the overall design of the information screen, but nothing more. We will look at the intricacies of using the track on the example of the JKexer Fitlux 365 simulator, as it looks universal and is very popular.

Switching on and main functions

Turning on the track is quite easy. Most models have a "Start" or "Start" button. It is also accompanied by a well-known icon - it is both on the TV remote control and on the computer system unit. Most often, before pressing this button, you need to set the angle of inclination and the speed of movement. In this case, the security key must be fixed with one end on the belt or clothes of a person, and with the other - on the console of the simulator. This element helps to avoid injuries, as it immediately turns off the track when a person falls.

When it becomes necessary to change the settings during a workout, you should first press the "Stop" button (sometimes there are separate "Stop" and "Pause" buttons), and only after that enter the data and press "Start" again. When it comes to how to properly run on a treadmill, safety is paramount. It is highly undesirable to change parameters on the go.

The JKexer Fitlux 365 simulator, which we took as a basis, has a brief instruction in English. It is located right on the information screen. If your track model is also equipped with such instructions, do not ignore it.

Change the speed and incline of the track

As already mentioned, you need to change the slope and speed after the track has completely stopped. Some devices allow you to enter specific numeric values, while others have + and - buttons for incremental changes. The interface of different tracks may differ, but the general concept remains the same. Modes change by changing incline and speed. Everything else is additional and optional features.

It is worth remembering that you need to switch speed and change the angle of inclination gradually. Even if the track allows you to dramatically change one or another indicator, you should take small steps. So, the optimal change in the angle of inclination is 2-3 degrees. There are no specific values ​​​​for running, but it is not advisable to immediately switch from walking to maximum speed. This makes workouts less effective and tires you out quickly.

Switching modes, program selection

Most modern treadmills are equipped with several preset modes and training programs. They switch, as a rule, in different ways. So, on the JKexer Fitlux 365, these are programs indicated on the panel with gray fields, to select the one you need, after clicking on the Profile button, click on the desired program. For the selected program, you can set the level and initial speed.

If you are going to practice on the track at home, then the best option would be to buy a device with some kind of internal memory. This can be a regular menu, a connection to a computer or a USB drive. The bottom line is not to set training programs every time, but simply to enter them into the memory of the simulator. These functions are implemented differently on different tracks, but, as a rule, the interface remains intuitive. You can find out exactly how the program selection works on a particular model in the instructions for it.

Additional functions of the simulator

Various additional features that a track can have:

• entering a person's weight to adjust the training program;
• a fan that can be turned on at the time of exercising on the track;
• water bottle holder;
• vibration massager;
• rollers for transporting the simulator;
• compensator for uneven floors, necessary for outdoor activities;
• multimedia functions - Wi-Fi, TV tuner, speakers for playing voice messages, color or touch display.

It is also worth listing the technical features that can make life easier for the owner of the simulator:

• safety key (if you fall, this device will instantly stop the track);
• the possibility of folding or assembling the track.

To understand how to walk on a treadmill, no additional features are needed. Beginners should not pay attention to them at all. But if your track is equipped with them, then later you can study them. Surely all of them are described in the instructions attached by the manufacturer to the simulator.

If you do not know how to use the treadmill in the gym, then the necessary information can be obtained from the employees of the institution. The general algorithm described above will definitely help. But if there are doubts, it is better to clarify all the same.

How to exercise on a treadmill? General rules

There are a number of rules that must be observed while exercising on the treadmill:

1. Always choose comfortable shoes that are neither too tight nor too roomy. If you work out at home, this is not a reason to put on slippers or even go barefoot. Uncomfortable shoes can hurt your feet and just make your workout less effective.
2. Don't forget how the treadmill works. It starts moving immediately after you press the "Start" button. Therefore, at the time of switching on, you need to stand on the floor next to the track, but not on it! There is a risk of falling.
3. Do not hold on to the handrails while walking or running! It defeats the whole purpose of training. Leaning on the handrails, you increase the load on the musculoskeletal system, shift the center of gravity and thereby quickly get tired, losing the effectiveness of classes.
4. Avoid daily workouts. Unless you urgently need to get in shape - train no more than 4 times a week. Daily running will quickly bore you, and it will become more difficult to force yourself.

Why do you need handrails if you can't hold on to them? The answer is simple: for insurance. By changing the speed or angle of inclination, you can grab the handrail so as not to fall. In addition, on many tracks, the handrails are equipped with controls and heart rate sensors.

Beginner treadmill training is often challenging and seemingly unnecessarily boring. To avoid quick “baking” and continue to train effectively on the track, heed the following tips:

1. Train to music or a series. This will allow you to take your mind off the process of walking or running and perform important movements automatically, “on autopilot”.
2. Change the angle of inclination while walking, best of all - gradually. This will help burn calories efficiently and at the same time make the training process less monotonous. Often walking uphill on a treadmill is even more effective than running on a flat surface. But if you gradually increase the angle, then you do not need to lower it immediately either.
3. The track should be placed in the room you love. A dark bedroom or a gloomy corner is not the best place to study. The more pleasant you are in the room, the more effective your workouts will be.
4. Decide for yourself how much you need to run on the treadmill. The main thing is not to overwork. The pre-set programs are good for weight loss and for the heart, but if you just want to keep fit, then making your own decisions will be the best choice.

Beginner Treadmill Program

There is far from the only training program on the treadmill. But the vast majority of these programs are designed for people who already have some experience of "communication" with simulators of this type. Beginners should limit themselves to the choice of load and its gradual increase. At first, 20-30 minutes of classes are enough, but after a few weeks the load needs to be increased. The fact that the time has come to increase the load will be indicated by excessive ease when performing exercises that previously seemed quite difficult.

It is necessary to increase the load. If you practice almost every day, then after a week you need to increase the duration of classes by 10-15 minutes (for example, repeat the selected program again). After a month of training, you need to double the initial duration of training. So, if the first lesson lasted 25 minutes, then in a month you need to spend at least 50.

The optimal treadmill workout for beginners looks something like this:

1. Start with 10 minutes of normal walking at a speed of 4-6 km/h.
2. Then start running at a speed of 7-9 km / h. You should run for 7 minutes, the slope is not needed.
3. After that, set the slope to 2 degrees and walk for 2 minutes at a speed of 4-6 km/h. Increase the incline by another 2 degrees every 2 minutes and end the workout after 10 minutes when the incline reaches 10 degrees.
4. Repeat steps 1-3 at least 3 times.

If your heart rate while walking uphill is higher than while running, then another training scheme will do:

1. Walk for 10 minutes at a speed of 4-6 km/h.
2. Set the incline to 3 to 6 degrees and walk for another 5 minutes at the same speed.
3. Remove the slope and start running for 2 minutes at a speed of 7-9 km/h.
4. Run for 1 minute at the fastest possible speed (also without incline).
5. Repeat steps 2-4 at least 3 times.

These programs are designed primarily for weight loss and keeping fit. For example, for cardio training on a treadmill, the program will be completely different. It is better to discuss it with your doctor first.

Conclusion

The treadmill is a great way to lose weight, get your body in order, and beat heart problems. The simulator is really very effective, and you can use it both in the gym or fitness center, and at home. There are no difficulties during the lessons. The main thing to do is to learn the basic functions of the treadmill before you turn it on for the first time and start training.

Running on a treadmill completely replaces outdoor training. On this machine, you can exercise in walking, light or high-speed running, with full control over the intensity and speed of the exercises, while being in the target heart rate zone. The purchase of this sports equipment allows you to fully enjoy all the benefits of regular workouts right at home, maintain overall tone, improve health, and get rid of extra pounds.

Modern treadmills are significantly different from their predecessors. The technologies built into many models of the latest generation of iFit make it possible to engage in "virtual" running - to compete with athletes, to choose any coach, including a famous person, as an instructor.

The popularity of the running machine among those who want to lose weight is incredibly high. This, above all, is facilitated by the incredible ease of handling and ease of management, which do not require any special skills from the athlete. Home models have more limited functionality than professional ones installed in gyms.

The equipment of the former implies the presence of a timer, counting the “traveled” distance displayed on the display, and the latter, as a rule, includes special sensors for monitoring heart rate. With the ability to track heart rate, the athlete can coordinate the goal of the activity, which can be aimed at training the cardiovascular system or burning body fat.

Options for some models include:

• personal trainer;
• strength training;
• burning fat.

Expected results

Depends on the speed of running and the person's own weight. Running at an average speed burns 100 calories every mile. Half an hour training at a speed of 5.5 km per hour allows you to get rid of 121 calories. The higher the speed, the faster calories are burned. Weight has the same effect. The more the runner weighs, the more intense the kilograms go.

Tempo is important. It should be such that a person is a little out of breath, but is able to talk to someone around him. Once the correct tempo is set, it must be maintained. This applies to training and weight loss, and the cardiovascular system.

The effectiveness of the treadmill in the fight against excess weight is beyond doubt. The only obstacle to achieving results can be your own laziness. Hardy and persistent people who have a clear intention to lose weight achieve high results with this simulator.

The simulator, regardless of model and functionality, supports several types of workouts. It allows you to exercise both for weight loss and for maintaining good physical shape.

It would be a mistake to concentrate on one type. The desired effect gives a combination of different methods. This is due not only to the correct distribution of loads, but also to the preservation of motivation. A variety of workouts will never get bored.

Training program

Walking should be alternated with jogging. This can be done cyclically, for example, run for 3-4 days, and devote the rest of the time to walking or change modes every time.

Remember:

Intense and short workouts break down body fat and slow down the formation of new ones more effectively than long ones.

The body does not have time to adapt to the loads if the training is varied. When classes start to get boring, two simple tricks help maintain motivation:

1. Watching TV

The option is present in all modern models of treadmills. You can watch your favorite shows and programs not only at home, but also in the gym. In order not to disturb others, connect headphones to the simulator and select the desired channel.

1. Listening to music

You can choose your favorite song or a dynamic melody. An excellent solution would be to create a selection of songs specifically for doing exercises on the track.

Effective Fat Burning Exercises

The best treadmill in the fight against excess weight is made by properly selected exercises that fully open up the possibilities and potential of this simulator.

Interval training

They showed consistently high results in the fight against extra pounds and mean combining periods of performing various exercises with breaks. The most effective are workouts with alternating exercises.

Workout plan

Interval	miles traveled	Speed
Warm up	00,0 – 1,0	6,50-7,00
First	1,0-1,25	8,00
respite	1,25-1,30	3,50
Second	1,30-1,55	8,00
respite	1,55-1,60	3,50
Third	1,60-1,85	8,00
respite	1,85-1,90	3,50
Fourth	1,90-2,15	8,00
respite	2,15-2,20	3,50
Fifth	2,20-2,45	8,00
respite	2,15-2,50	3,50
Sixth	2,50-2,75	8,00
respite	2,75-2,80	3,50

All intervals are divided into separate segments. They involve first performing simpler, and then complex exercises. The first should have a duration of ten to forty seconds, while the second should be shorter and last no more than half a minute. This approach allows you to exhaust yourself to such an extent that after the end of the workout, a person simply cannot do even the easiest exercise.

Intensive training should be carried out at least three to four times every week. It is necessary to clearly ensure that it is really difficult, that is, it does not come easily. Otherwise, no effect will be achieved.

It is best to start training with walking. No need to immediately take on high loads. The next task after that is to choose a pace for jogging and maintain it for half a minute, further slowing down with the transition to walking for forty seconds.

In other words, interval training is a combination of running and walking. Each mode is done after a certain time interval. This leads to an increase in metabolic rate and an increase in the rate of burning excess calories by half.

A great exercise for weight loss, which is great for those who do not really like just running in one place. The speed during the first lessons can be kept on the order of five miles per hour.

You need to start with a three-minute warm-up at the same pace. Then turn left and run for another thirty seconds, repeat the same action to the right. The main thing is to rearrange, but do not cross your legs.

As soon as the run to the left and right is completed, they return to their original position, that is, turn their body and face forward, jog for another three minutes.

The whole procedure is repeated until the total duration of the training is half an hour. It should end with a three-minute "jog" jogging.

"Running" plus "Walking"

Ideal for trained people who play sports on a regular basis. Training involves, as the name implies, a constant alternation of "running" and "walking" modes.

A great alternative between regular walking, jogging and slow running. Thanks to a more intense approach, this type of training allows you to burn about three hundred calories.

Doesn't require a huge amount of time. Enough to do about forty minutes. The secret to success lies in doing an intense interval workout, which should be done four to five times every seven days.

Of course, you need to try to find time for classes. The result is worth it. For seven days of training, the practitioner will lose almost half a pound, that is, approximately 200-225 grams. This allows you to give your silhouette the desired harmony in a short time.

Workout for all muscle groups

The versatility of training is the main secret of success for those who have seriously decided to take up their weight. Daily training according to this technique gives a stunning result. Giving classes for 35 minutes, after 10-14 days, the arrows of the scales will show a change in weight downward by 3-5 pounds (1.36-2.27 kg).

Jogging has always been and remains the best solution for those who want to lose weight. However, running on a simulator is much more comfortable than running on asphalt and concrete surfaces. If there is such an opportunity, then it is impossible to imagine a better solution than buying a treadmill.

Due to the well-thought-out design and ease of use, the risks of injury on this simulator are practically reduced to zero. Classes on it are useful not only for those who are losing weight, but also for those who want to get back in shape after a long break, who previously had a sad experience of joint damage.

It is necessary to accustom the body and muscles to loads gradually. It is recommended to start with a half-hour workout.

If there is no physical preparation, the first lesson can last about ten minutes. Increase the speed by three points should be each subsequent workout.

When the training ceases to cause difficulties and discomfort, you can increase its duration to a quarter of an hour. In this case, it is better to set the speed to the fifth (5.0).

During training, the speed can be increased to 3.5 units and gradually reduced. As soon as these loads become comfortable, the total duration of the training is adjusted to twenty minutes and so on.

Increasing loads

You can change the type of training after a month of training on the treadmill. The best option is walking. It perfectly stabilizes the frequency of contractions of the heart muscle, contributes to a good study of the muscles on the legs.

The recommended initial duration of a workout is about twenty minutes. Next, produce an increase in the angle of inclination, that is, the position of the track. By changing the angle of inclination, the loads change. If it is increased, the load increases, and when it is reduced, then, on the contrary, it decreases.

The main thing is to comply with the following requirements:

1. stick to the usual duration of classes of 20 minutes;
2. increase the speed within 1.5-3.5 units for 5-7 minutes;
3. change the angle of inclination within 2.0-3.0.

Such popular ways of walking as "path to endurance" and "ladder" help both in the fight against extra pounds and in the development of muscles. Performing the "ladder" allows you to train the calves, hamstrings, affecting all the large muscles of the legs.

The “path to endurance” also contributes to the strengthening of the muscles, but is not limited solely to this effect. This exercise develops endurance, adds variety to training, and activates the fat burning process.

It is important to know:

This type of workout is not only effective, but also a great option for breaking up a long session into several separate segments. This is an indisputable advantage of both ways of walking.

You can do a wide variety of workouts on the treadmill. It is not a boring and monotonous simulator, as many beginners mistakenly believe. And these are not the only advantages of sports equipment.

The main advantages that all modern models of treadmills have include:

1. easier training for the joints than when running on roads and sidewalks;
2. the ability to play sports in any weather, and if the simulator is also installed at home, then in the most comfortable conditions without the need to visit the gym;
3. no need for a large free space, complete safety and protection from various types of injuries that can occur during outdoor jogging;
4. a completely relaxed environment for classes, during which you can listen to music or watch TV.

These simulators, of course, have their negative sides. However, given the many positive aspects, they are great to help maintain physical fitness, fight overweight.

The treadmill is a powerful and effective weight loss machine. It allows you to burn calories without any special efforts, skills, and, most importantly, quickly enough.

To achieve maximum performance, you need to choose the right exercises, not concentrate on only one type of training, follow all the recommendations and advice.

Buying a treadmill or exercising on this sports equipment in the gym to your favorite song or watching a program is not just an opportunity to lose weight, but also to do it with pleasure and comfort.

Treadmill and bench press — Video

Don't base your choice of running shoes on looks alone. When training, style should be the last thing to think about. And first - about depreciation, ventilation and the correct position of the foot. On the first two points, an employee of a sports store will be able to advise you. But on the latter, it is better to visit an orthopedist first. He will determine the characteristics of your foot and give recommendations on the choice of shoes and / or orthopedic insoles that will help to avoid injuries to the knees and ankles.

2. You can not neglect the warm-up

In no case should you run without warming up your muscles! Warming up ensures the flow of blood - and therefore oxygen - to the muscles and ligaments. Therefore, you should start jogging with 5-10 minutes of walking, gradually increasing the speed. Ideally, after that, get off the treadmill and do a few more exercises: swings, tilts, squats, calf raises.

If you run in the morning, then the warm-up should be longer. At a minimum, you should start with 5-10 minutes of walking, followed by a few minutes of preliminary jog at low speed, during which you will be able to adjust the correct breathing. Only then gradually increase the speed to maximum.

3. Don't slouch

Correct posture must be remembered in any life situation. And on the treadmill, when the load on the spine is increased, you need to pay special attention to posture.

Many beginner runners complain of back pain. But this is not always a contraindication for running. More often, this is a signal that it is worth reducing the speed of the tape and working out the correct position of the body while running. This goal may not seem as attractive as increasing speed or distance. However, only its achievement guarantees that you will be able to break records for many years to come.

4. Don't hold on to the railings

It would seem that this gives a lot of support. But in fact, if you hold on to the handrails, your body's center of gravity shifts, resulting in an incorrect body position. Plus, if you're running to lose weight while holding onto handrails, you're fooling yourself. The work of the hands while moving burns a lot of calories.

If you need to hold onto the handrails, then you have chosen too much load (tempo, incline). Reduce it and build it up gradually, and let your arms, bent at an angle of 90 degrees, move naturally along the torso.

5. Don't Land Wrong

The position of the foot on landing affects how the load from the impact is distributed throughout the body. Incorrect landing can cause pain in the ankle, knee, back, or even injury. There are different opinions about how to properly place the foot while running. It depends on the speed of the run, the hardness of the surface, and the goals of the runner (speed or endurance, winning the next race or running as a hobby for years to come).

On a treadmill, at speeds above 7–8 km/h, landing on your toes is the safest. At the same time, the leg should be moderately tense - so that it can freely redistribute the load on the foot and not turn up.

6. Don't look down at your feet.

When you bend over to look at your legs, you can lose your balance and strain your neck or back, or hurt your knees. In addition, even the occasional glance down at your feet results in a change in your speed while the treadmill continues to move the same way. This leads to stress.

In order to control your feet, you should not look down, but feel. And you should look all the time straight ahead - at a fictional finish line.

7. Don't take too big steps.

You should not try to repeat the movements of sprinters on the treadmill on the treadmill and try to stretch your legs to the maximum. The stride length should be optimal. This way you won't overexert yourself and will be able to run longer. In addition, those who take too large steps usually cling to the beginning of the tape. So you can unsuccessfully hook the engine compartment cover and stumble.

Try to take about three steps per second. If you feel like your stride length is too short for you, it's time to pick up the pace.

8. You can not jump off the track at full speed

Some runners have a habit of jumping off the treadmill at full speed to get a drink of water or use a towel. Do not follow their example. Even if you have perfect coordination, why take the risk? You may twist your ankle or fall. After a long recovery break, you will have to start moving towards your goals from the very beginning. So it's better to sacrifice a few seconds to safely slow down than weeks of hard training.

9. Don't overstress or relax too much.

Often in pursuit of the result, we forget about the process. On the treadmill, this can be fatal: if you get injured, you can forever deprive yourself of the pleasure of running. If muscle fatigue, increased heart rate, and even more pain get worse with each workout, then you are overexerting yourself. Take a break! After a couple of days, you will be pleasantly surprised: running will become easier, and, most likely, you will be able to make a new breakthrough.

If, on the contrary, it has become too easy for you to run, this is also fraught with danger. While running, you must be focused to maintain proper body position and breathing. If you notice that you have begun to have your head in the clouds, such as staring at TV, it's time to increase the load. You should also not run the entire workout at the same pace. Run intervals - with a variable pace and/or incline. This will allow you to stay focused, burn more calories and achieve your goals faster.

10. Don't run when you're not feeling well.

With a hangover or in snot - are you in any state on the track? Cool! Your willpower is to be envied! And often after a run you really get better. But if you start running and feel that the malaise does not allow you to pay enough attention to training, stop. Remember that willpower is not a goal, but a means to improve your running technique. You can be proud of yourself anyway. So this time, allow yourself to rest or walk at a comfortable pace “up the hills”.

The treadmill is one of the most popular types of sports equipment. This is not sophisticated equipment, but many people use it incorrectly. Proper use of the treadmill will help you perform a safe and effective workout.

In this article, you will learn how to properly use the treadmill at the gym and at home, as well as get training tips for beginners and advanced athletes.

Preparing for training

If you have joint or back problems, talk to your doctor before you start exercising. It can determine if you should stick to low-intensity training (walking) or if you can do high-intensity training (running).

Buy comfortable running shoes. Try on as many pairs of shoes as you like before making a purchase. The right pair of running shoes should be soft, support your feet, and have room in your toes. The right sneakers do not need to be broken in - they should be comfortable immediately during the fitting.

It is also important to choose comfortable clothes for training. Opt for lightweight, breathable fabrics that will keep your body cool and absorb sweat.

Drink about half a liter of water 90 minutes before your workout. Since most treadmill workouts are over 20 minutes, you will end up sweating quite a lot and suffering from dehydration later on. Also be sure to take a bottle of water with you, at least 0.5 liters.

Now let's move on to the question of how to use the treadmill.

Get to know the control panel

Check with your gym instructor or, if you purchased a machine for home use, read the instructions on the panel before turning on the treadmill. Most treadmills have identical buttons:

• start button;
• stop buttons;
• training mode selection buttons;
• speed and incline adjustment buttons.

Having mastered one simulator, you will be able to use the treadmill of both "Torneo" and any other company. Also on some tracks you can set your height and weight - depending on these parameters, the calories burned will be calculated.

Check out the security feature

It is very important to know how to turn off the treadmill:

• Any aerobic exercise machine can be turned off using the off button.
• A kill switch is also common. Find out where it is on your track and check its performance. Typically, this is the big red button in the middle of the panel.
• You can also stop the treadmill with an emergency stop clip that can be attached to your clothing. If you lose your balance, this will prevent you from falling or being seriously injured.

Try adjusting the speed

Before you start exercising on the treadmill for the first time, stand on the side rails. Select a program manually and increase the speed to 2-3 km/h.

Be sure to warm up and cool down. Devote about 5 minutes of walking at a pace of 3 to 4 km / h before and after the main workout. If you go to the gym on foot, this can also be considered your warm-up.

Use of handrails

It is often easier for a beginner to hold on to the handrails on the front of the treadmill during their first workouts. In addition, the handrails allow you to track the rhythm of heart contractions. When you feel comfortable, let go of the handrails and walk at your own pace.

After you have fully mastered the treadmill, try not to hold on to the handrails. You may be tempted to hold on to them for better balance. However, this will create a number of problems, including:

• reducing exercise intensity (burning fewer calories);
• incorrect posture and body mechanics;
• increased risk of muscle tension;
• decreased coordination and balance;
• decrease in proprioception (the ability to naturally determine and correct the position of the body in space).

Beginner treadmill workout

For starters, give preference to 20-30-minute workouts. During the first 15 minutes of your workout, you will be burning off the carbs you recently ate. In the remaining time, you will burn fat and develop endurance.

Warm up for 5 minutes. This warm-up can help you balance and avoid injury. Attach the safety clip to your body before starting.

• Walk at 2 km/h for the first minute.
• Increase speed to 3 km/h in the second minute. Walk on your toes for 30 seconds and then on your heels for the remaining 30 seconds.
• At the third minute, increase the incline of the treadmill to 6. Stay at 3 km/h.
• At the fourth minute, continue to walk at the same speed, if you find it difficult, then reduce the incline of the treadmill.
• Increase the speed to 4 in the last minute.

Then try to walk at a pace between 5 and 6 km/h for 20 minutes. During the first week of using the treadmill, you can stay at the same incline and speed.

After the main workout, cool down for 5 minutes, slowly reducing the speed every minute.

For the first 1-2 weeks, try experimenting with the incline and speed of the treadmill. Interval training is one of the best ways to increase endurance, speed, and reduce body fat. After intervals of 1 to 2 minutes, which will increase the heart rate, you can return to the average pace (you are breathing heavily, but you can continue the interrupted conversation).

Interval training on a treadmill

Try interval training with running or brisk walking. The goal of high-intensity intervals is to substantially increase your heart rate.

• Warm up for 5 minutes as described in the beginner workout.
• Then run or walk fast for 1 minute at high speed - more than 6 km/h.
• Return to a speed of 5 to 6 km/h within 4 minutes.
• Do 4 more intervals, with 1 minute of intense running or walking and 4 minutes of moderate intensity.
• Cool down for 5 minutes at the end of your workout.

For progress, increase the high-intensity interval by 15-30 seconds each week.

Modern treadmills have programmed interval workouts that you can try as soon as you can confidently do 1-minute intervals. You can also use the built-in hill workouts to increase your intensity by changing incline rather than speed.

Now consider the basic tricks that will not let you get bored on the treadmill.

Music for training

Using headphones while running outdoors is not safe, but listening to music on the treadmill can be a great way to combat boredom and get motivated to keep going. Choose your favorite songs and create an invigorating playlist for your workout.

Route visualization

Another trick for not getting bored on the treadmill is to visualize the street route that you often ride or walk. Imagine the buildings and landmarks you will pass along the way. Change the incline as you head up the hill.

It's hard not to constantly look at the panel to see how much time or distance you have left. However, if you look down, your body position will suffer. You will most likely hunch over, which can lead to back and neck pain. Looking straight ahead is the safest way to run or walk, whether on the treadmill or outside. Plus, treadmills are often located in front of windows so you can relax your eyes and watch what's going on outside.

So, in this article, we looked at how to use the treadmill in the gym and at home, some training tips and examples for beginners and advanced. Now you can conduct effective cardio workouts to reduce weight and improve endurance.

Even in the recent past, going to the gym was a predominantly male activity. And while the men were carrying iron and inspired by the poster of Arnold Schwarzenegger, the women were doing aerobics to rhythmic music with a light feed from the beautiful Jane Fonda. It would seem that everything is in its place - the stronger sex fights for every millimeter of muscle mass, and beautiful ladies in multi-colored swimsuits and leggings gracefully fight with excess weight. However, time has changed a lot.

Progress does not stand still. A healthy lifestyle has come into fashion, but the rhythm of life itself has noticeably accelerated. It was these factors that prompted humanity to create machines that not only help in everyday life, but are also able to rid the body of hated fat and strengthen muscles, and do it as soon as possible.

Thinking about buying an exercise machine for your home? Do not hurry! To put the body in order, one simulator is hardly enough. To create a slender and beautiful figure, you need to act on all fronts, and you simply cannot do without a professional approach. Therefore, if in the very near future you plan to see a noticeably slimmer body in the mirror and lose several sizes in clothes, then all roads should lead to the gym.

Ideal Gym Behavior

So you've come to the gym. Firstly, it is very cool and deserves at least approval. Secondly, you must spend time with the maximum benefit for your figure and not at the expense of invaluable health. To do this, it is necessary to act in the following directions:

• setting specific goals for the near future (for example, not to lose weight by the summer, but to reduce the volume of the figure by 2 cm per month);
• contacting a personal trainer;
• adjustment of the current diet and lifestyle, taking into account regular training;
• drawing up an individual training program (IPT) based on the initial external data and characteristics of the human body;
• running the program for one and a half to two months;
• analysis of ongoing changes, well-being and emotional mood. As a result - adjustment of the current program.

The practice of professional instructors shows that if all nutritional recommendations are followed and if IPT is performed correctly, the first positive results can already be observed after the first month of training. If this does not happen, it is necessary to look for both internal (hormonal levels, metabolism) and external causes of failure (non-compliance with the daily routine and healthy eating rules).

When analyzing the ongoing changes, it is necessary to be as honest as possible with the coach, because only mutual trust and open communication can overcome the difficulties that have arisen in the process of training. For example, do not hide the fact that for the holiday you allowed yourself a cake or ice cream in the afternoon. In the first session after the weekend, the instructor will place a special emphasis on exercises that burn extra calories, for example, increase the time or intensity of classes on the elliptical or treadmill. Thus, it will help extra calories not to turn into fats, and you will stop suffering from remorse.

How are the workouts in the gym?

The training program will depend on the purpose for which you came to the gym. However, any workout includes:

• warm-up;
• cardio (on a treadmill, elliptical trainer, stepper, etc.);
• performing basic exercises (squats, press, etc.);
• work on strength training equipment.

Depending on the goal, the coach will set the intensity, duration and order of the exercises. Moreover, the main thing is how and how much you do the exercise, and not the exercise itself, because the same task can be solved in several ways.

The ideal female trainer

Due to the individual characteristics of each person, it is impossible to give universal advice on compiling IPT, but still I would like to pay special attention to women in the direction of such simulators as an ellipsoid, a stepper and a treadmill.

Treadmill. Treadmills are the easiest, in terms of mastering, simulator. In modern models, you can change not only the speed of movement, but also the angle of inclination of the canvas, thereby regulating the level of load on the body. Therefore, classes on the treadmill accelerate the metabolic processes in the body and contribute to the burning of a large number of excess calories.

However, compared to the elliptical and stepper, the treadmill puts more stress on the joints and the cardiovascular system. For this reason, people over 40 years old, as well as those who are overweight, need to walk quickly on the treadmill, but it is better to pay attention to the ellipsoid and stepper.

Ellipsoid and stepper. These simulators appeared in our fitness centers relatively recently, but in a short time they managed to win the respect of professional athletes. The fact is that, compared to other simulators, the elliptical and stepper allow you to burn calories safely for the joints and with maximum comfort for the cardiovascular and respiratory systems. At the same time, they use the maximum number of muscles and give the right load at the same time on the legs, buttocks, abs and even arms.

On the stepper and ellipsoid, it can be recommended to engage in both people with high physical fitness and beginners. At the same time, completely different goals can be pursued: to lose weight or strengthen muscles - the stepper and the ellipsoid will be equally useful to all visitors to the fitness room without exception.

The difference between these two simulators is that the stepper simulates climbing stairs, and the ellipsoid simulates skiing.

Basic safety rules

The first thing you should take care of before going to the gym is sports shoes and comfortable clothes that fit your figure. If you are going with a friend, then your paths should go as soon as classes begin. Talking during a workout is strictly prohibited, because it knocks your breath and does not allow you to concentrate on the exercise.

Also, do not hide past injuries, the presence of chronic diseases and other health problems from the coach. In any case, you will not be kicked out of the gym, but the training program will be drawn up taking into account the characteristics of the body. And this does not mean that it will be less effective than that of a like-minded girlfriend.

You should also not go to the other extreme - feel sorry for yourself. A person who comes to the gym must understand that he works exclusively for the desired result. And great respect is caused by purposefulness, endurance and strong willpower ... How do you not have these qualities? Then you have a direct road to the gym. In this place, you will strengthen not only your muscles, but also temper your character, which will have the best effect on your figure and quality of life - a new life in a beautiful body.