The treadmill is available at every gym. This is really effective equipment, which training opportunities are not clear to everyone - not only because of the multitude of settings that can stun you. How to run on the treadmill? What can be used in strength training? How to run to lose weight? Check in the article.
Treadmill in the gym
The treadmill at the gym is the most popular equipment for
- warm-up
- cardio training
You can do aerobic and anaerobic training on it without any problems. Running on the treadmill depends on the type of treadmill you choose. There are two types of treadmill available on the market
- electric - the tape moves thanks to electricity. Its speed is set by the exerciser and forces him to maintain the chosen pace of the run. Widely found in gyms, even those slightly worse equipped;
- magnetic, i.e. mechanical - in this case, the belt is driven by the strength of the exerciser's muscles and the running speed is not imposed. The disadvantage of the solution is less amortization than in the case of an electric treadmill. It is a cheaper solution, often chosen by beginners, as a treadmill for running at home. It is also less common in gyms and fitness clubs.
Running on the treadmill
As in any type of training, running on the treadmill requires learning the basics and elements.
Each training should be preceded by a warm-up.
You can not forget that running shoes at a longer distance (than warming up) should provide comfort. Cushioning contained in the belt slightly relieves the joints but training in sneakers is not a good solution. Running, the knees and hocks are weighed down.
In the case of running technique, a midfoot dislocation should be performed, not a heel.
These basics should be familiar to everyone - even to those mainly lifting bars. This will rule out the risk of injury and exclusion from training for a longer time.
Running on the treadmill - advantages
What are the benefits of running on a treadmill? It certainly provides
- easy to maintain the pace of running
- the possibility of scheduling interval training
- cushioning, which relieves the knees
- the possibility of setting the incline of the treadmill
- the possibility of planning trainings and imitations of running routes
- easy control of calories burned, time, pace, heart rate
- availability regardless of the weather
- the opportunity to improve the technique of running
Running on the treadmill - defects
In that case, running on the treadmill can have any drawbacks? It turns out that yes. What defects may disturb you the most?
- monotonous running on a uniform surface,
- no activation of the foot and joints at different angles,
- running training on the treadmill is easier compared to that in the field. No atmospheric factors,
- placing the foot on the treadmill is not completely anatomical.
What benefits does running on the treadmill give to you?
The effects of running on the treadmill depend on the type of activity. You can successfully use it as
- supplement to long-distance running training,
- a way to improve coordination and balance,
- warm-up tool before training.
Exercises on the treadmill and their effects are included in the general development benefits. A moderate rate of activity is recommended to anyone who attaches importance to a healthy lifestyle.
How to exercise on the treadmill?
Running track has a lot of ready-made training programs and a lot of settings for self-adjustment. Thanks to this, you can choose the parameters in accordance with the current training needs, which best fit the training goal.
Treadmill and strength training
Due to the fact that the treadmill gives you additional lost calories, its excessive use in strength training is not recommended. To maintain good condition and not lose the developed muscle mass, it is recommended to use
- march on the treadmill before warming up for strength training,
- the use of short-lived but intense intervals.
Long-distance runs at an even pace, which cause significant energy loss, should definitely be ruled out. for muscle catabolism.
Treadmill and slimming
The burning of calories on the treadmill depends on the intensity of training. Higher energy consumption will ensure
- high pace of running,
- setting the incline of the treadmill to about 1.5%,
- performing interval training.
Running focused on slimming should be carried out in an interval form. This ensures calorie consumption for a few hours after finishing the workout. Monotonous and long running allows you to get a caloric deficit, but the body adapts quickly to it. This method definitely brings less results when working on the condition.
How to run on the treadmill?
How to run on the treadmill? Now everything is known. Running the treadmill in the gym is simple and intuitive, so even beginners can use it. This is a great general development tool that can easily be set to your requirements. As the most popular cardio equipment - next to a bicycle and ergometer - it is used for warming up and other solid training fragments.
