How to train on a treadmill at home. To lose weight.

How to train on a treadmill at home. To lose weight.

You don’t have to jog on the street. Working out at home is even more convenient: you don’t have to worry about the weather and makeup running routes. The treadmill’s soft surface is safe for the feet, and its computer contains a variety of effective workout programs.

There is no point in waiting for the street to become warmer and cleaner – you can run at home all year round.

I’ll tell you how to train properly and why the treadmill is as effective as outdoor training

Select and install a treadmill.

To choose the right treadmill, you need to decide on your training goals. Not only short-term goals are important, but also long-term goals. To lose weight and keep fit, I recommend choosing a treadmill with a heart rate monitor – it helps monitor your heart rate.

An experienced technician should install and set up the simulator. For the track, you need to allocate a special place. There should be 2.5 meters of free space behind the simulator and 0.6 meters on the side.

Running relieves the head from everyday worries and troubles, balances and has a beneficial effect on the body and emotional state
All treadmills have a safety key. Attach it to your clothing to unhook it in the event of a fall and the treadmill to stop.

Prepare for a workout

The training should take place in a comfortable atmosphere. The room must be ventilated beforehand – fresh air is needed for metabolic reactions in the body.

As a nice addition, you can turn on music or a TV series. They will help you not to think about minutes.

It is important for everyone who is losing weight to know that jogging is best done an hour after or 2 hours before a meal. Morning workouts give you a boost of vivacity for the whole day, and evening workouts suppress hunger but excite the nervous system. If you have trouble sleeping, it’s best to run in the morning or afternoon.

Under no circumstances should children and pets be allowed to access the treadmill while it is running – they can harm themselves or damage the treadmill.
Opt for running shoes that are made from breathable materials and have a cushioned, cushioned sole.

Do warm-up

To avoid injury and increase the effectiveness of training, you need to warm up your muscles and joints at the very beginning of your workout. I recommend starting with simple bends, hip and knee flexions, and heel-to-toe rolls. Then you can twist your head, and then your arms and body.

Circular movements in the knee and hip joint are not necessary. At the end of the warm-up, bend and straighten each leg 10-15 times. 5 minutes is enough to warm up – and you can move on to the main part.

Don’t run right away

Even if you love running, you don’t need to jump straight into battle. Start your workout by walking. The starting place should be between 3 and 6 km / h.

Increase your speed gradually. Focus on breathing and the state of the body: nothing should hurt, tingle, and shoot anywhere. If you feel a tingling sensation in your side, I recommend that you slow down and continue when the discomfort is over. Please note that the air must be inhaled through the nose and exhaled completely through the mouth.
If it is difficult to inhale through your nose, you can start inhaling through your mouth. It’s harder to catch a cold at home than outside, so you can breathe like that.

Make sure the workout lasts about an hour

In the first 20-30 minutes, the body uses proteins as energy, then fats and carbohydrates. Therefore, the duration of a weight loss workout should be at least 50 minutes. At the end of the lesson, you need to gradually reduce the pace and then switch to walking. To normalize breathing and calmly finish the workout, 5 minutes of walking is enough.

If you find it difficult to run for a long time, you can alternate running and walking, or even replace running with walking. The body gradually adapts to stress, and after 3-5 months you will start to enjoy the exercise.

To make your workout harder, you can increase the incline of the walking belt. For advanced users, I recommend using a treadmill computer – it contains at least 5 programs aimed at losing weight.

The number of workouts matters. Better more often and less than rarely, but for a long time. Ideally: 3-4 workouts per week for 50 minutes.

How to lose weight

To lose weight, you need to train in an aerobic zone where your heart rate is up to 70% of your maximum. Anything above trains endurance. You need a heart rate monitor to monitor your aerobic zone.

Calculating your maximum heart rate is easy: in a simplified version, you need to subtract your age from 220. For example, for a 40-year-old person, the maximum heart rate is 180 beats per minute, and the aerobic zone (weight loss zone) is from 108 to 126 beats per minute. If the heart rate is higher, you need to reduce the load, if it is lower, increase it.

Proper nutrition accounts for 70% of success. It is better to give up sweet, fatty, and salty foods.

You need to drink not only during the day but also in small sips during training.

Increase your speed gradually. Focus on breathing and the state of the body: nothing should hurt, tingle, and shoot anywhere. If you feel a tingling sensation in your side, I recommend that you slow down and continue when the discomfort is over. Please note that the air must be inhaled through the nose and exhaled completely through the mouth.
If it is difficult to inhale through your nose, you can start inhaling through your mouth. It’s harder to catch a cold at home than outside, so you can breathe like that.

Stretch at the end of your workout.

I recommend finishing the workout with stretching. Be sure to stretch the front and back of the thigh, calf muscle, neck, arm and shoulder muscles, and spine. Each muscle must be given at least 20 seconds.

Stretching should take 5-7 minutes. It must be done to get beautiful muscle relief, and stretching is also good for joint health.
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