Training on the best treadmill is an incredibly efficient way of training. Unfortunately, it is often done wrong, and then it contributes neither to the acceptance nor to fitness. Read these instructions to improve your training success! See more at enjoytreadmill.
Method:
- Find a treadmill near you. A treadmill is not the right solution for everyone, so be very sure before you buy your own. Things are not cheap.
- Think about why you want to use a treadmill. Do you want to burn fat, strengthen your heart, your muscles or your lungs, or both?
- Follow the instructions on the device to get it started. You can choose one of the pre-set workouts, or you personalize your workout the way you would like it. The manual settings allow you to choose, for example, the speed and incline itself.
- Set yourself a realistic, but the quite demanding time limit and stick to it.
- To burn fat, you should jog at moderate intensity. For cardiovascular training and conditioning, interval units are recommended, ie switching between high and low intensity. In addition, in cardiovascular training, the quality of the training is more important than the quantity – which means that it is better to work shorter and more intensively.
- To assess your progress, most treadmills have fitness test options that measure your heart rate and other body values and convert them into slightly comparable scores.
Quick Check: 7 Advantages of Treadmill Training
- The tapes are well dampened and absolutely flat – this reduces the impact loads for straps, tendons, and joints.
- You are completely independent of weather and road conditions, you can train yourself when it is extremely cold, smooth or even icy outside.
- Darkness does not matter, you can work out at any time of the day or night.
- Even if you live in an area that is flat, you can incorporate mountain running and strength endurance training.
- You can train effective hill climbing. The mountain slopes that are particularly stressful for joints and ligaments are eliminated – this is not possible in nature.
- The load can be very accurately dosed because you can set the pace exactly and watch your heart rate exactly.
- Interval runs can be trained very accurately, in particular, fixed tempos are easier to keep on the treadmill for running than when running outside.
Treadmill Workout:
- The warm-up before the start:
Get your body into a training mood by running or jumping on the spot for 2-3 minutes. Warm-up your joints with swinging exercises. - The cool-down after training:
After completing the exercise plan, allow yourself to rest for at least 5 minutes to allow the pulse to approach hibernation. Relaxation and stretching exercises are ideal after training. Equilibrium exercises are the perfect way to round off your workout. But be careful: after you get off the heavy-duty treadmill, you may experience mild sensory disturbances as if the room is still passing you. That should normalize, for example, before standing on a leg or climbing stairs. - How long and how often?
If you are a beginner, you train 3 times a week. In order for the muscles to regenerate sufficiently, a rest day follows after the training day. The intensity and duration are initially manageable. With a training duration of up to 40 minutes (including warm-up and run-off) with moderate intensity, you will be well supplied at the beginning.
