A treadmill is a great way to stay fit. It is easy to use. But in order for training to bring the desired result, you should know the basic rules.
The treadmill is an excellent exercise machine designed to strengthen the cardiovascular and circulatory systems, and improve the condition of body tissues. Systematic treadmill training accelerates blood flow, which improves the nutritional function of the body's cells. Breathing becomes more rhythmic, more oxygen enters the body, which helps to lose excess weight.
Rules for exercising on a mechanical treadmill
Use the treadmill regularly. It is necessary to exercise daily or at least five times a week. The speed, intensity, duration of the run should be increased gradually. First you need to learn how to walk quickly, and then you can start running.
You should start your workout with a warm-up to prepare the heart for the upcoming load and warm up the muscles. Every day you need to run for at least 30 minutes. Twice a week, you can extend your runs to 50-60 minutes. Then you can really strengthen your body.
Workouts in the morning are the most effective. Such jogging gives a charge of vivacity and good mood for the whole day.
Drink plenty of fluids. During exercise, a large amount of water is excreted from the body. During training, drink in small sips, every 15 minutes. Avoid dehydration.
Monitor your heart rate at all times to keep it from dropping below 130 beats while you run. Bring your heart rate to this value and continue to exercise at the speed at which you achieved this result. Do not overexert it, as it is an indicator of how your heart is working.
Follow the correct running technique. Keep your body straight with your chest and shoulders straight. The abdominal muscles should be slightly tense. It is necessary to put the foot first on the heel, and then throw it over the toes and push off with force with the front of the foot. Faster steps should be taken to increase speed. At the same time, you should work with your hands, moving them from the chest to the waist and back.
You need to finish the workout smoothly, gradually reducing the speed. To calm the heartbeat and restore the muscles, you should walk for a few minutes before stopping. After exercising on a mechanical treadmill, it is good to take a cool shower. After training, it is advisable to take some rest.
Exercising on a treadmill is a great way to strengthen your bones, normalize blood pressure, get rid of cellulite, and improve your overall well-being and mood.
