The treadmill is an exercise machine designed to improve your health and fitness. It makes it possible to walk or run in place. With the help of the simulator, you can adjust the speed of movement. It is convenient in that training can be carried out in a home or apartment.
It is necessary
- - premises;
- - Treadmill;
- - instructions for using the track;
- - convenient form;
- - to run.
Instructions
Step 1
The best way to start your workout is to warm up. warming up the muscles. The biggest mistake is the lack of muscle warming up. A good pre-workout warm-up reduces the risk of injury and muscle soreness. Without it, you won't be able to make the most of your lower body muscles. And you will not achieve the desired result. The optimal way to warm up is to walk at a speed of 5 km / h for a few minutes. It will prepare you for a heavier load. With more physical fitness, you can increase the speed to 8 km / h. It is important to work with both legs and arms. Steps can be quick, but not long. The most important thing is not to overdo it.
Step 2
You need to start with minimal loads, gradually increasing the speed. Be sure to monitor your pulse. The pulse should not exceed 65-75% of the maximum. Try to adjust the speed. At a given pace of movement at the same speed, you will quickly get tired, which will make the workout boring. Therefore, it is significant to change the speed every 11-13 minutes. You can change the angle of inclination of the track. First, run lightly on a level surface, then increase the incline. This will speed up metabolism and burn fat. Do not forget about your heart rate, as soon as you see that it starts to decrease under load, immediately increase your running speed or incline.
Step 3
Start picking up speed and increasing the load for a few minutes of running. Alternate rest and acceleration, without changing the angle of inclination of the track, train, 2 minutes in an enhanced mode (fast running), then 2 minutes in a slow mode (jogging). Do 5 of these approaches. Often exercising on the treadmill using handrails for safety and convenience, people make mistakes. Holding onto the handrails, the body bends forward and assumes a stooped position. As a result of jogging, performance disappears and the load on the legs decreases and increases on the spine.
Step 4
Self-cooling is necessary, as well as warming up. With an abrupt end of the workout, there is a possibility of injury and muscle spasm. Slow down your movement speed and allow your muscles and heart rate to return to normal. Alternate walking with slow jogging for 3-5 minutes. Then go down from the track and warm up in an open space or on the floor for a few minutes. In order to lose weight and improve your health, you must systematically exercise more than 4 times a week. By practicing regularly at the same hours, you will achieve the desired results.
