Do you ever get bored with the traditional pre-workout warm-up? Quite a long time, monotonous, and already tired of listening to music. Especially for such occasions, we have collected several fresh, interesting series with high ratings. They definitely won't let you get bored on the treadmill!
Why is it better to run outside than on a track? Coach's opinion
“The Boys” (USA, 2019-...)
Rating on KinoPoisk:
8.2.
The action takes place in a universe where people with superpowers become professional heroes and work for the powerful corporation Vought International. Outside the spotlight, in between “heroes,” most of them are arrogant and corrupt.
Photo: Shot from the trailer
The series mainly focuses on two factions: The Seven, the main and most popular superhero team, and The Boys, who seek to destroy its corrupt members.
Errors during classes
Despite the ease of exercise, some people make mistakes when exercising on a treadmill. Most often they are made by beginners, but experienced athletes sometimes make mistakes.
- Correctly determine the load that suits you. You shouldn’t overload yourself, but you shouldn’t stop at the slightest fatigue. Most often, training is aimed at increasing your endurance or losing weight, so you should endure fatigue and move on.
- Try to exercise regularly. After a long rest, starting training is much more difficult.
- Be sure to warm up and cool down before and after classes. This will help avoid sprains and prepare the body for stress.
- You don't need to drink a lot of water during exercise, just take a couple of sips. But during the day, try to drink more water, this will help the body maintain water balance. Drink the main dose of water 2 hours before classes.
- Watch your breathing and body position while running.
- Exercise in a well-ventilated area. In summer you can open the window, in winter it is better to ventilate in advance. The air temperature should be between 20-22 degrees.
- Do not take small or, on the contrary, large steps, this will only add to your fatigue. Run as you normally run.
- If you feel unwell, it is better to refuse training.
"Queen's Move" (USA, 2020)
Rating on KinoPoisk:
8.4.
The story begins in Lexington, Kentucky. Nine-year-old Beth, who lost her mother in a car accident, is sent to an orphanage where she is taught chess by the building's caretaker, Mr. Shaibel.
Photo: Still from the series
The events take place in the 1950s: then in American orphanages, students were given tranquilizers every day. The already gifted Beth, thanks to her amazing visualization skills, enhanced by such “doping,” very quickly becomes a strong chess player. As she rises to the top of the chess world and reaps the financial rewards of her success, her addiction to drugs and alcohol worsens. Will she be able to cope with temptations?
7 documentaries that will make you take care of your health
How to choose a treadmill for training
There are 3 types of treadmills:
- mechanical
- magnetic
- electric
For full running training, only electric ones are suitable. Mechanical and magnetic ones can be used for walking and recreational physical education. When choosing a treadmill, pay attention to the maximum speed, incline angle, motor power and belt width.
- Web width. The larger the track, the better. Choose a canvas width from 50 cm to feel free at any running speed. The treadmill should imitate running around a stadium as much as possible - be stable, not vibrate, not wobble or spring. To replace your street workouts, don't choose treadmills with extra cushioning and other features that claim to protect your knees.
- Maximum speed. Depends on your goals and level of preparation. High-quality running models have a maximum speed of 18 km/h and above (pace of 3:20 min/km and above).
- Engine power. For regular long workouts, choose an engine from 2 hp. Lower power models are designed for 10-20 minute runs and walking.
- Tilt angle. To diversify your training and prepare for starts on terrain, choose a track with a maximum slope of at least 15%. For trail runners, there are treadmills with inclines up to 40%. For example, NordicTrack X9i.
If you plan to do most of your running workouts on the treadmill, choose professional models. Tracks with a large margin of strength and power cost from $1000. For example, the NordicTrack Commercial 1750 treadmill. It is among the top ratings of inexpensive treadmills for runners. The first place in the ratings of the best tracks for runners is occupied by the more expensive NordicTrack Commercial 2950. In addition to excellent technical characteristics, it has 2 built-in fans and a large display.
An option for training with Zwift and other apps is the Bowflex BXT226. When choosing a treadmill, we recommend paying attention to the brands NordicTrack, Bowflex, Sole, Horizon, Life Fitness, ProForm.
A selection of treadmills with the necessary parameters
Source: Jennifer C. on flickr.com
"Defending Jacob" (USA, 2020)
Rating on KinoPoisk:
7.6.
Jacob Barber is charged with murder. A 14-year-old student leads a seemingly ordinary life, but everything changes when the body of his classmate Ben is found. The police discover Jacob's fingerprint on the body, and other kids start posting on social media that Barber had a knife that he liked to show off at school.
Andy Barber, Jacob's father, becomes one of the few people who does not believe that the boy is a killer. Even his mother Laurie begins to doubt her son, wondering if she might have raised a sociopath. While Andy helps organize his son's defense in court, his former colleague, prosecutor Neil Logiudice, builds a compelling case for the prosecution.
A 20-minute adventure: 7 TV series for a short workout
Basic Rules
There are certain rules, the implementation of which allows you to achieve results faster.
Execution frequency
Trainers are of the opinion that daily training is optimal. Loads are allowed 3-5 times a week, provided that such a routine is comfortable and convenient.
You can choose any time. Some people prefer to exercise in the morning, when the body is full of energy. For owls, it is better to postpone training to the evening.
Duration
The time is selected individually, but on average it ranges from 40 to 60 minutes. By exercising for about an hour, a person is able to expend approximately 500 kcal at moderate intensity.
After a workout, a good sign will be the presence of slight fatigue, and not complete exhaustion. You can adjust the duration of classes to decrease or increase, based on your own well-being. It is important that training does not bring severe fatigue and lack of desire to exercise again.
Speed
Running at a speed of 5-7 km/h is optimal.
An increase in this rate is allowed only for a short time. Prolonged training at high speed leads to rapid fatigue and shortness of breath. Only experienced athletes can endure such loads.
Pulse
Sports doctors recommend keeping your heart rate (heart rate) at an average of about 130 beats per minute.
You can independently set the maximum heart rate value using the formula: 220 - age. You should maintain optimal performance by setting different training paces.
Warm-up
Any workout begins with running at a moderate pace. The minimum warm-up lasts 3 minutes, maximum - 10 minutes.
Its goal is to connect the muscles to work, warming them up for further load. Warm-up is carried out on a treadmill located without an incline.
Hitch
The cool-down is the last part of the workout. It lasts 5-10 minutes, which are carried out at a leisurely, measured pace and are constantly carried out with the working surface positioned without tilting.
Fitness trainers do not recommend ignoring this part of the exercise, as it can help to complete it correctly, normalizing the functioning of the cardiovascular system, bringing the muscles into a relaxed state, and calming breathing.
Stretching exercises
If the muscles are cramped and tense after exercise, the program was chosen incorrectly.
These unpleasant phenomena will help you overcome the exercises.
Drinking regime
Water should be consumed throughout the day, keeping a bottle with you and taking small sips. This is the best option.
You should not drink large amounts of water before training, nor during it. After completion, you can drink as much as you need.
"Miracle Workers" (USA, 2019-2020)
Rating on KinoPoisk:
7.6.
The Heavenly Office of God is a large office with many departments and employees. There is even an HR and technical support-like prayer processing department. It is his servants, the angels Eliza and Craig, who take up the task of saving the Earth when the despondent Lord suddenly decides to destroy it.
The angels have two weeks to connect the incompatible - two lonely people in a couple - and prove that humanity is not at all hopeless and worthy of existence.
Safety precautions
Improper behavior on the treadmill can lead to injury or health problems. And instead of benefit, you will get harm from the wrong activities.
- On the track, when running at speed, you do not need to hold on to the handrails; this is not typical for natural running. It turns out that the back slouches during exercise, which will lead to an uneven load on the musculoskeletal system. With constant stress, this can lead to curvature of the spine.
- When running fast, do not look at your feet. The monotony of movement can make your head spin and the athlete can fall off the treadmill. It's better to look straight ahead.
- You cannot jump off a moving walkway. Due to temporary loss of coordination, you can fall and twist your ankle. Wait until the track comes to a complete stop, then get off it.
- Do not wear slippery shoes to class. Choose special running shoes.
- Turn on the machine while standing on its fixed edges.
- Choose a pace that suits you, do not overload your body.
- Do not use the treadmill if you are feeling unwell.
- Moreover, do not use it while drunk.
- Carefully select the treadmill to suit your weight criteria and height. Do not exercise on a track that does not suit your parameters. In the best case, the treadmill will fail prematurely; in the worst case, you will trip and get injured.
- Do not allow small children close to the moving track, especially if someone is exercising on it.
"Tiger King: Murder, Mayhem and Madness" (USA, 2020)
Rating on KinoPoisk:
7.6.
The series tells the story of America's community of big cat conservationists and collectors, and the private zoos and sanctuaries they have created for these unusual and deadly animals.
Photo: Still from the series
The story centers on the bitter, decades-long feud between protagonist Joe Exotic, an Oklahoma zoo owner, and Carole Baskin, CEO of the Big Cat Company, which provides a sanctuary for big cats bred in captivity. But Joe Exotic claims that her true goal is to eliminate competitors by any means necessary. The two exchange videos containing threats, legal charges and targeted harassment campaigns. How far will they go?
Types of running
Walking
Walking is the simplest and most gentle option for exercising on a treadmill. It can be used as an independent exercise, or combined with running.
This type of exercise is good for improving blood flow in the body and is useful for people who lead a sedentary lifestyle.
For some people, running is contraindicated, but the body requires physical activity, and here walking will come in handy.
It is well suited for overweight people or those who have recently undergone injury or surgery. This type of training is well suited for beginners and people suffering from diseases of the cardiovascular system and musculoskeletal system.
Fast walk
If you are already tired of regular walking and it seems that your body is ready for heavy loads, then you should try fast walking.
If you're looking to lose weight, this type of workout will help you burn off more calories. And in general, such loads increase the endurance of the body.
Intensive walking uphill
Many treadmill models have the ability to change the speed and incline of the belt. Both of these features are designed to increase the intensity of your run.
They can be used alternately or together depending on the strength and athletic ability of the runner.
Easy running on a treadmill
This is the most basic type of exercise performed on a treadmill. This running is popular among people who want to lose weight. For the most effective training, choose a running speed that is not your maximum, but 15%-20% lower.
Be sure to warm up before your run and cool down after it.
Running, interval running
Interval running is not for everyone. Only for trained treadmill users.
Interval running alternates between jogging and accelerating to your maximum speed.
With such running, the overall load on the body increases and more calories are burned, but you also need to train at this pace for at least an hour, which is why such training is not suitable for everyone, but only for people with sports training.
