Each sports complex equipped with various machines, and treadmills that are not an exception, how to use the run is always possible to maintain a good physical fitness, strengthen the heart muscle and raise immunity. But does the treadmill so effective and safe for our body?
Many want to go jogging, but do not always succeed, as there is often a change of weather conditions or a lack of common areas for jogging, do not allow them to fully engage in the street. For such a case there is just racing simulators. But it is always necessary to remember some safety rules and advice of experienced professionals who will not only bring the body in order but without harming health, strengthen it.
Many people prefer to buy home fitness equipment, but this solution is, unfortunately, not always the best option as it is often the first time the simulator is indeed good motivation for further exercise, but eventually repetitive motion bored initial enthusiasm somewhere disappears, and acquires the status of a running track "Hangers". To avoid this, it is better to take a gym, where personal trainer or other visitors can really recharge your energy and motivation.
The basic rules on the treadmill for beginners
• All tracks have small differences, but before you turn any of them need to remember that when you click "Start" the belt immediately begins to move, so the initial speed must be selected first, minimum, and then gradually increase it while walking or running. Thus it is desirable not initially be at the web and the flanges on the side that does not jerk sharply and fall. After the end of the run or walk to go to the treadmill should be only after its complete stop
• Do not ignore the security key, located on each treadmill.
Particular attention should be paid to it beginners in running. Since unaccustomed load, you can feel a slight dizziness or other discomfort, such as darkening of the eyes, and it is this key can help prevent injuries. The thing is that the security key slot is located on the console of the treadmill and connected with a cord running clothes, so when you, for example, dizzy, and you can not control yourself, rope jerks, and automatically track stop
• The speed at which you run, is not really so important when jogging, how important heart rate during workouts. To find out how it should be for you, you must take the number 220 and your age to calculate 75% of the resulting number. For example, if you are 30 years old, it is necessary to take 30 from 220, we obtain the number 190. Then 190 is multiplied by 0.75, and eventually obtain 142 (143) beats per minute. This is the best option, which should be followed when jogging.
• There are no major changes in the settings of the treadmill should be changed gradually as abrupt transition from quiet walk to fast run for the benefit of the body and will not bring the desired the result too. This change is fraught with a rapid fatigue.
• The ideal option for the treadmill is:
1. Warm for 7 minutes to form an easy walk
2. Running with a gradually increasing speed for 5-10 minutes
3. When fatigue can not stop - it is better to go on walking and then return to its maximum load
• Check out the classes must be sufficiently dynamic walking for 5 minutes
• It is recommended not to engage in on an empty stomach, but an hour before the workout, you can eat a little slow carbohydrates, such as oatmeal.
• Drink water while running it is possible and even recommended by many trainers. In any treadmill on the top panel has a support for the bottle, so it will always be there.
• With regard to the multiplicity of training is best to consult with your doctor, who will recommend and the electrical load, and the amount of training, because every body is different. On average, three times a week is enough to keep fit and to allow the muscles and the entire body to recover
• On average, running should last about half an hour. For beginners, this time can be cut in half. Run is not recommended for about an hour, as it can lead to unwanted load on the spine
Do not forget that any treadmill - a mechanism which, before use, it should be first carefully studied. Not boring and efficiently you run!
You will be interested to know, how to lose weight fast with expanders
