The treadmill is perhaps the most popular machine purchased for home use. However, it has been noticed that in gyms, many people prefer and love treadmills. Everyone understands that running is an effective and versatile physical exercise and is ahead of even cycling and swimming in its positive effects on fitness and well-being.
Instructions
Step 1
In the first 5-7 days of treadmill training, pay more attention to walking, not running. Running should be 1/10 of the entire workout. And the training time should not exceed 20-25 minutes. So you will protect your body from overload. Of course, a lot depends on physical fitness. Listen to yourself: if you are ready to give the body a heavy load in the very first days, this is your business, but this approach threatens muscle and joint pain and even tachycardia. In any case, the lesson should begin with a step warm-up and end with light walking.
From the second week, the load can be increased, bringing the ratio of running to walking to equal intervals in time (for example, walking for 10 minutes and the same amount of running). Despite the fact that in the second week you are already more resilient than at the beginning of the session, you should still choose a training program wisely, without bringing yourself to exhaustion. Fatigue should be pleasant.
Step 2
Your running speed should be set to keep your heart rate within acceptable limits. The pulse can be monitored based on the readings that are visible on the instrument panel. And the legal limit is 200 minus your age. Do not stop training abruptly, this will negatively affect the work of the cardiovascular and respiratory systems, because they are not able to rebuild in a short period of time. A failure can even provoke loss of consciousness.
Step 3
Take care of your clothes and shoes in advance. Usually these are special sneakers designed for running (they noticeably reduce the shock load on the musculoskeletal system), a T-shirt and lightweight sports pants. Not made of synthetic materials. Remember that running on the treadmill with sneakers or other flat shoes is bad for your joints, increasing the chance of injury.
Step 4
You do not need to set the most difficult level of the treadmill at the beginning of the session. The angle of incline should be reasonable for your fitness level.
Step 5
The air temperature in the room where your workout takes place should be no higher than 20-22 ° C. It must be ventilated.
