The modern treadmill is recognized more effective, in comparison with the rest, a simulator that allows you to burn the maximum number of calories with the minimum time spent. The simulator has become extremely popular both in prestigious fitness centers and at home. Bad health and constant weight after training are due to the fact that most people make the mistake of thinking that they know how to properly engage in a treadmill.
During classes, do not hold on to the rail.
On the treadmill you can do health walking, and not just run. For more convenient use of the simulator, the majority resorts to using handrails with which the simulator is equipped, since they feel more secure, but this is the common mistake of all involved. The body of the running or walking tilts forward, assuming a stooping position, which is not very useful for the body, since the spinal cord overloads. The second negative factor is that you reduce the load on your legs by holding onto the handrails, which reduces the efficiency of jogging on the simulator.
Pursuing on the path, imagine that you train not at home on the simulator, but in a garden or park in the open air, where you can rely only on the strength of your legs and your stamina. After a while, running without support on the rail will seem quite natural for you and you will not need them any more. If you use handrails to measure the pulse, it is better to purchase a wrist gauger for these purposes, and not use handrails.
It's dangerous to jump from a treadmill.
Since intensive training creates a feeling of thirst, many athletes jump off the track, without reducing the speed of movement of her canvas. As a result, injuries can be obtained. In order to avoid this, it is recommended to stop the simulator, get off it and quench your thirst.
Classes should be lengthy, not short-term.
Enhanced sweating is an indicator of effective exercise. This is typical for any sport: at a sufficient level of exercise the body gets rid of excess fluid. Almost everyone thinks that they know perfectly well how to run correctly, and for some reason they are convinced that at the first sensations of fatigue it is possible to stop training. Running, like the treadmill itself, is designed to rid the body of excess calories. This simulator is not a power tool, but a cardio training apparatus, and therefore fats on it are burned with prolonged occupations. If your shirt is soaked after sweat, then you can consider your training successful, while a few drops of sweat on your forehead indicate a lack of training, and with such exercises you will not achieve high performance in sports.
The body gets used to the stresses with a gradual increase in the duration of the exercises. It is necessary to continue training even if the legs refuse to obey. It's enough just to overcome fatigue several times and you will feel like you will have a second wind, and fresh forces will appear. In the future, the body itself will overcome fatigue and you will not have an irresistible desire to stop exercising.
You can recommend a run and a strong fatigue to move to a more moderate pace. If you feel a burning sensation in the muscles of your legs, and sweat streams, go for fast walking or reduce the pace of running. If you feel that you are beginning to cool down, then gradually accelerate the movement. Using during the lessons the changes in the loads on the body and their intensity, you strengthen the cardiovascular system.
Depending on your feelings and state of health, you can take a shower or a hot bath after a run.
Fear of falling from the treadmill.
When you step on the treadmill for the first time, do not panic. Fear of falling off the track is inherent in many. With this feeling, the person is nervous, and the muscles of the legs are straining, which takes a lot of energy, which can be used to profitably use for classes. Getting down to classes, relax, because no one sees or touches you. You can turn on the music or the movie that you like, and thereby abstract yourself from the tension of the muscles. Time for you flies by unnoticed, and the body will receive from such training the maximum benefit for the body.
It is necessary to engage in sports shoes.
Most people, training at home, do not put anything on their feet. This is not quite the right solution, since the grip on the track is much better in the shoes, which, besides, will save you from possible injuries.
Preliminary warm-up is obligatory.
As in any other sport, when practicing on the track, you need to warm up the muscles, after doing a warm-up. You can not immediately start jogging at high speed - it's a mistake many beginners engage in on the track. Before you turn on the track, you must take the correct position: stand on the canvas track and spread your legs to the width of your shoulders. Starting the movement, gradually increase the load. In order not to lose balance during the training and not to fall off the track, do not look at the moving canvas and do not lower your head - you need to look straight ahead. If you are just starting your studies, then focus your attention and sensations on the muscles of your legs. When you gain experience, you can go for a run and talk with others.
Regularity of training.
Depending on your body's preparation and endurance, establish a regular exercise routine. Classes can be as every day, and two or three times a week. If, in addition to jogging on the simulator, you are engaged in the gym, then consult your trainer as to how best to combine your studies. It is possible that at home you will pay more attention to cardio loads, and in the gym to power exercises. Such exercises will promote faster fat burning.