Treadmill efficiency
Efficiency in sports is achieved primarily by maintaining regular exercise.
This is the main rule of any exercise regimen for weight loss. After all, it often happens that when we purchase a fitness machine for home in order to get rid of excess weight, we often neglect it and within a month the treadmill becomes a piece of furniture or a clothes dryer. Sounds familiar, doesn't it? Regular walking or running on a treadmill significantly improves your physical condition and improves your mood. In addition, this is a very effective method for losing weight, since it is during running that the body starts the mechanisms of burning subcutaneous fat and normalizes the functioning of the main functional systems.
It is noteworthy that exercise on a treadmill is recommended even for people with heart problems. They are also used for rehabilitation, including for heart diseases. Physical training for people with coronary artery disease is widespread in many medical centers as a means of preventing recurrent heart attacks.
The loads presented during exercise on treadmills increase endurance, lead to an improvement in the contractile properties of the heart and its saturation with oxygen.
Pros and cons of running on treadmills for women
Women, as a rule, come to the gym only to work out on cardio machines. The goal of many is to lose weight, become slimmer and fitter, and a treadmill is perfect for these purposes. In addition, even 15 minutes of running and 30 minutes of intense walking a day strengthens the skeletal system, helps to avoid most diseases and injuries, improves the mobility of all joints and ligaments, and helps to become more resilient, which is what every woman needs for everyday life.
A treadmill, the benefits and harms of which are constantly discussed by doctors and women in the locker rooms of fitness clubs, can become your best friend if you carefully listen to the advice of fitness trainers and your own body.
The benefits of running on treadmills for women
- A treadmill will benefit you even if you can't or don't know how to run . A person needs a minimum of ten thousand steps a day to compensate for the effects of a sedentary lifestyle. When the weather allows, of course, it is better to walk these ten thousand steps along the paths of the park. But the remaining nine months of the year you can walk along a moving path: the effect will be approximately the same.
- The benefits of treadmills for women are the same as for men - strengthening muscles, increasing endurance . Women are, in principle, more resilient than men, which means that cardio training will be easier for you, and you will achieve results faster.
- The treadmill really helps to get rid of excess weight, while pumping up the muscles of the legs and buttocks . Long slow cardio or intense interval training - the choice is yours. By increasing the distance, speed and incline of the treadmill, you can add more variety to your activities.
- Running strengthens the cardiovascular system and helps prevent diseases associated with the heart and blood vessels . In addition, it strengthens the immune system and stress resistance, allowing you to fight even seasonal colds.
- When exercising on the treadmill, the body begins to better process incoming elements and remove toxins , which means your skin color, quality of nails and hair will improve.
- Track classes are universal : they are suitable for those who are heavy, pregnant women, and the elderly. The only difference will be in the intensity of the workout and its duration.
Disadvantages of running on treadmills for women
- The harm caused by treadmills is based on the very mechanics of movement: a strong impact load falls on the feet, knee joints, and lower spine. To train on the track, you must wear special shoes and adhere to a certain movement technique. In order not to harm yourself and to monitor your running technique more carefully, you should take several workouts from a fitness trainer.
- It is important to monitor the room temperature during classes and be sure to follow the drinking regime. Long cardio leads to dehydration - you may feel dizzy, dry mouth, and weak. Don't forget to take breaks and drink water so as not to harm your body.
- A treadmill can be harmful if you have a large body mass : the stress on your joints will be too high and you may get injured. But walking is just as effective for losing weight as running – start with intense walking, and the excess weight will gradually disappear. When you feel that you can do it, start to gradually start running. And don’t forget that during exercise you can’t lean on the handrails or hold on to the handles of the machine: this changes the natural mechanics of movement.
How quickly can you lose weight?
In reality, a lot depends on your goals and needs. Since walking and running are the most physiological types of movement for the human body, you can lose weight naturally much faster than with multiple strength training. About 45 minutes of daily brisk walking can burn up to 600 kcal. If you use additional loads in the form of adjusting the angle of the machine or additional traction for the legs, fat burning occurs twice as fast.
If you follow simple recommendations for exercise and adhere to proper nutrition, the first results will be noticeable after the second workout.
Further, when training becomes a habit, you will receive stable, high-quality results.
Don't start with heavy loads
No matter how much you strive to lose weight, do not try to burden yourself with everything at once. Especially if you are new to sports or haven’t exercised for a long time. Such sudden heavy loads are unusual for the body, and it simply malfunctions. When you wake up every day with muscle pain and fatigue, the desire to continue training will disappear altogether.
Start small with easy 10-minute sessions, gradually increasing the time and speed of movement and supplementing your training with strength training. Start with a brisk walk, moving on to a full run with each new workout.
Warm up - workout - cool down
Here is the golden rule for any workout, be it at home, outside or in the fitness center. Every new sport activity should begin with a warm-up. This is necessary to prepare the body muscles for subsequent heavier loads. Just two to three minutes is enough to warm up. Effective exercises for this include bending the body forward and to the sides, rotating the neck, squats, and swinging arms and legs.
After this, you can move on to the main part of the workout, but it must be completed with a cool-down. Or, in other words, stretching clogged muscles, restoring breathing and bringing the body to a state of rest.
Balance in everything
It is also important to maintain balance in everything. Classes will remain empty if you neglect simple recommendations for playing sports:
- do not exercise on an empty or full stomach;
- eat more protein foods;
- drink at least 1 liter a day of clean water;
- maintain regular training;
- combine strength and cardio training.
In the process of playing sports for weight loss, stabilization of body weight is important: it is important not only to lose weight, but also to maintain the desired result.
To effectively lose weight, it is enough to increase your heart rate during exercise by 30% of the human norm. As a rule, just walking is enough for this, you don’t need to switch to real running. In this way, the psyche gets less tired and “allows” the person to do more.
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Stepper
The stepper simulates climbing stairs. But unlike simply jogging up flights of stairs, the exercise machine offers a lot of opportunities for adjusting the load and increasing the intensity of the workout. During exercises on the stepper, the cardiovascular system is well strengthened, muscle tone increases, but most importantly, the buttocks are tightened. Thanks to its impact and effective impact on the gluteal muscles, this exercise machine is a leader among girls who are aimed not just at losing weight, but also at correcting the shape of their legs.
An hour of exercise on a stepper burns well from 400 to 500 kilocalories (depending on the intensity of the load).
At the same time, the fat burning process starts after 30-40 minutes of training, so training on a stepper lasting 60-70 minutes is considered optimal. treadmill machine workout at home
Helpful tips for first use
Comfortable shoes
. Good running shoes are essential for regular treadmill training. Specialized shoes are made from durable materials to completely fit the foot and have a firmer sole.
The purpose of running shoes is to protect the athlete from injury. Running shoes support the top of your foot and absorb shock from the ground. They are also many times lighter, because according to the laws of physics, the heavier the load, the lower the speed of movement. Therefore, one of the main characteristics of running shoes is their lightness.
Normal heart rate
. The normal heart rate is 125-140 beats per minute. In general, the indicator is very individual, and it can be calculated using a simple formula. Subtract the number of your years from 220. The value will be the maximum for normal heart rate during sports.
Breath
. Watch your breathing while walking or running. It should be smooth and deep. In turn, this allows you to improve the effectiveness of your training, and running itself will be easier for the body.
Training, nutrition and sleep regime
. As noted above, balance must be maintained in everything. Nutrition and healthy sleep are the main components for losing weight. After training, you need time for recovery and rest. By eating right, you ensure the normalization of metabolism, and sleep speeds up metabolism.
Recommended Training Plans
When you train on a treadmill to lose weight, you need to know how to exercise correctly.
First, you need to determine the heart rate interval in which you will need to keep it. To do this, you need to subtract your age from 220. And 50-70% of this number will be your target heart rate zone. Between the first and final five minutes, the pulse should be kept within these limits
Which route to choose for weight loss?
Most modern models fall into three main categories: mechanical, magnetic and electrical. The first, simplest option, implies maximum compactness and ease of use. Essentially, a mechanical treadmill is a frame to which decks with rollers are attached, and a running belt is installed between them. This design works autonomously, without connecting to electricity. Among the obvious advantages: you can use it absolutely everywhere, be it in the office or in the fresh air outside the city.
A magnetic treadmill is a more advanced mechanical design. It is equipped with a smoother ride due to built-in shock absorption systems, can include manual selection of the angle of inclination and a display showing the main parameters.
Electric models are more modern and practical, allowing you to play sports more professionally. The main advantages are a smooth and silent ride, built-in shock absorption systems to reduce muscle tension and the availability of ready-made training programs. This includes interval training, weight loss training, endurance training, or gentle training for people with contraindications to active exercise. We will consider the most popular models that are perfect for weight loss exercises below.
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Proxima Persona Pulse
Proxima Persona Pulse is good for everyone. The compact treadmill offers users more than 20 incline levels and almost a hundred ready-made training programs, which allows them to carry out full-fledged sports activities without leaving home. It is virtually silent, does not take up much space and can be folded when not in use. An additional convenience of Persona Pulse is the presence of a system that compensates for uneven floors and quickly responds to user commands.
RUB 89,990
Proxima Trinity II
A complete home fitness room is provided by the Proxima Triniti II model. The treadmill has won recognition and high praise from many sports fans. As they say, it combines price and quality, offering users a foldable device for everyday use. Triniti II has 25 built-in training programs, and you can switch them or change settings using buttons conveniently located on the handle.
During classes, all the necessary information about walking or running speed, calorie counting and heart rate data is displayed on a 7-inch LCD screen. The main feature and advantage of the model is the unique shock-absorbing system IDEAL SOFT BALANCE. It is close to those used in professional simulators and effectively reduces the load on the spine, knee and ankle joints, and ligaments.
RUB 75,990
Proxima Julietta II
Imagine that you are running along a forest path or field, enjoying endless freedom and breathing in clean air. With Proxima Julietta II this can be done thanks to the built-in SOFT BALANCE cushioning system. It reduces the stress on your back and legs, making running a pleasure. Plus, built-in floor unevenness compensators securely fix the track on any surface.
The maximum acceleration speed is up to 16 km/h, 25 training programs and built-in memory, which allows you not to enter user data each time. If you are working out with the whole family, Julietta II will independently determine your indicators and select a workout specifically for you. 16 inclination angle options allow you to diversify the load on the muscles, and you can change the angle and adjust the basic parameters during exercise using quick buttons on the handle of the treadmill.
RUB 45,990
Royal Fitness RF-6
The ideal budget solution is the RF-6 electric treadmill. Miniature and foldable, the model will fit perfectly into any apartment or office space. Made from high-strength steel and reinforced joints, the RF-6 can withstand loads of up to 125 kg. Control via a 5-inch LCD screen, where all the necessary indicators are displayed in real time: speed, time, distance traveled, calorie consumption, heart rate measurement.
With just three incline levels and 12 preset training programs, it would seem that they allow you to work all muscle groups, providing good physical fitness for people of different levels.
RUB 36,990
Orbitrek
Orbitrek, or in other words ellipsoid, is a cardio exercise machine that is not inferior to a treadmill and bicycle in terms of training efficiency. With smooth cyclic movements, it imitates skiing, involving a large number of muscle groups in the work.
The main advantages of the orbitrek:
- no load on the joints (one of the main advantages of the orbitrek is that, regardless of the intensity of work, there is no negative impact on the joints);
- functionality (the simulator offers many setting modes - resistance level, interval loads, moving the pedals in the opposite direction, with the inclusion of other muscle groups);
- impact on the maximum number of muscle groups (the quadriceps, gluteal, pectoral, calf muscles, triceps, biceps, back muscles are well included in the work).
The elliptical is effective for fat loss for people of all ages and with different levels of physical fitness. Orbitrek is also used during the rehabilitation period after injuries.
