Health & Beauty Fitness and Sports
Treadmills for home use, many people acquire in order to eliminate excess weight, although they should be doing the opposite - to buy them when you are in great shape to maintain this form withoutproblems.Any exercise equipment, treadmills and including not intended to "round up the fat," although for this purpose they are excellent - especially, trainers we need to maintain the health and beauty of the body.
Use training on the treadmill
So, which bring great benefit to our body sessions on the treadmill?
course, they train and strengthen our muscles: the main burden falls on the muscles of the legs - calves and thighs, and the shoulder girdle - that contribute to the rhythmic beating of his hands.Intercostal muscles and abdominal muscles is also actively train: it ensures the correct functioning of the heart and lungs - it is no secret that in our time with the many serious problems.Prepared load not only skeletal muscles: for heart and blood vessel wall is
Training on a treadmill accustom the body to the economical use of oxygen - so our cells "get used" to spend more efficiently nutrients.
Running relieves stress, and training on a treadmill is also helping to get rid of aggression and negative emotions.However, stress - it is not only a surge of emotion of this kind, but also fatigue - physical, psychological and mental.Prolonged exercise helps the body to produce hormones joy - endorphins, and that heavy loads are not required - this is a real active, improves performance and mood.
And of course, the burning of calories is very interested in modern man, and think more about this woman: buying a treadmill, they tend to get rid of the fat folds, so that spoil the shape.
How to deal with on a treadmill
How to properly engage on the treadmill , to bring their health benefits, but at the same time and still lose weight?Most people exercising on the track, hold the handrails to feel more confident and safe - this is a mistake.Once you learn how to keep on track, we must let go of the handrails: holding them, we reduce the burden on the leg muscles - the effectiveness of training is reduced;the body leans forward when running, and the back stoop - to such a position of the spine is wrong.
How to wean themselves hold the handrails? necessary to imagine that they simply do not: after all, when we run down the street, in the park or in the stadium, we would not hold on and rely on their own feet.Some people cling to the railings to measure heart rate during exercise, but it is quite possible to buy a wrist heart rate meter.
Specific recommendations for training on a treadmill
To really get rid of excess weight, engaging in a track, you need to remember some rules.
Experts often recommend to install a certain angle of inclination, being engaged for a certain time and a certain speed, but these parameters are always individual - find a universal method impossible.Each person not only your weight, height, age, level of training, but in general all the people - different, so the trainer will have to adapt to gradually watching the reactions of the organism it is.
one type of load - in this case, run - do not usually have enough for weight loss - at least enough to get fast results in one run is not possible.It is therefore desirable to combine a track training exercises other simulators, or other types of loads.
From the outset, you need to determine heart rate zone in which the fat burning - to apply this method of training is possible only upon reaching 20 years of age.Of the 220 is subtracted age - for example, for a person aged 30 years maximum heart rate is 190 beats. / Min.And the effective area should not exceed 85% of the maximum heart rate: in this case, the pulse should be not less than 123 and not more than 161 u. / Min.If the pulse is often close to overload you, and if at least - the effect of the training will be negligible.Of course, for people who lived a long time with little physical activity, load the first time should be even more forgiving.
However, the main importance is the duration of employment.It is not necessary to believe advertising, promising that you will certainly lose weight, doing 10-15 minutes a day.During this time the calories are not burned: the body only has time to warm up, and training has end - of course, the desired result is not obtained.Engage in the track should be 40 minutes to an hour - then it is possible for one training spend 300-700 kcal.If you can not engage with the necessary intensity, the load can be reduced, but to extend the training time of 10-20 minutes.
It is important to start the lessons: do a warm-up to ligaments and muscles warmed up and then start running at a slow pace and gradually accelerate it.
to find the best workout, try various techniques of running, for example, can be run at the same speed, but you can accelerate and slow down the run after a certain time - it makes the workout more interesting and helps to stay longer on the web track.
Engage need at least 3 times a week (but you can start with a 2-fold).Fewer training almost gives the desired effect, and no longer allows the body time to recover.
In general, it's all the basic rules of training on a treadmill, but you should still know what should be done.
When you can not train on a treadmill
can not train at an elevated temperature, headache or injury of joints and ligaments are not healed until the end.You can not get up on the canvas walkway until it moves - including a track, put her feet on a side.
Do not do without shoes: many people think that home workouts necessarily wear sneakers and engaged in socks - suffer from leg joints and increases the load on the spine.
Contraindications to employment is any acute illness, chronic or acute stage - and so it is well known, but still worth recalled.Strictly contraindicated running on the track when heart disease, hypertension III degree, angina, mitral stenosis - heart disease, in which the narrowed opening that connects the left atrium to the left ventricle;asthma, accompanied by frequent attacks.
reason may be a contraindication to low back pain and joint disease, but even if you have a specific health problem, it is necessary to consult with your doctor - it's important.
Another helpful tip: if you find that you may well be engaged on a treadmill, do not rush to buy it - try to work out in the gym.Choose a good room, where there are professional trainers: for a month, you can use them to determine your options loads and develop an individual training system - and only then, when you get used to a little simulator, buy a treadmill for home use.