Treadmill training doesn’t have to be boring and it has many advantages. It is more than just for gym-bunnies.
Training on a treadmill is not for everyone, but with the cold season and possibly tricky conditions (snow, freezing ice, darkness), it may be a good idea to switch to indoor training.
You can do any workout on the treadmill, from a relaxed long run to a hard interval training
There are several types of treadmills on the market: the basic treadmill, the treadmill with a computerized speed control, the treadmill with sensors (incline, resistance and speed control), the treadmill with heart rate monitors, etc.
The most common type of treadmill is the basic treadmill that doesn’t have any computerized controls. If you want to get started with the treadmill, you will need a few things.
Exercising On The Treadmill Has Many Advantages
Treadmill speed:
A treadmill should have a motor that is capable of at least 20 km / h. Weaker treadmills are not suited for interval training because of their tendency to be in the speed display.
The treadmill should be equipped with the ability to monitor your heart rate and pulse. This will allow you to know how hard you are working out. Most treadmills also have a built in incline, but you can find models that do not include this feature.
Lower energy consumption:
It takes less energy to run on the spot than it does to run forward at the same speed outside. I pulled back the leg on the treadmill because of the rolling carpet. In the open air, I stretched the body over the leading leg. The person associated the same pace with less effort on the treadmill
This is called the treadmill effect. In the open air, a runner runs in a straight line with one foot in front of the other. The body is not bent over as much, which makes it easier to get around obstacles. Running on a treadmill requires more energy than running in the open air.
Lack of drag:
There is nothing to drag on the treadmill. The same pace as outdoors requires less energy on the treadmill in this case. It takes about 5 percent less power to run on the treadmill at 8 km / h and 10 percent less at 14 km / h. Compared to the same speed outdoors, the higher the speed, the greater the energy savings.
The advantage of the treadmill is that it allows you to maintain a constant pace over time, even when exercising in different places. Advantages of using the treadmill: – You can use it indoors to avoid the bad weather. – You can work on different inclines without having to do stairs. – You can walk or run on the treadmill without getting tired.
Incline:
Normally, you set a slope of 1 percent on the treadmill, and an incline of 2 percent at speeds above 15 km / h. When running outside, I used the same amount of energy as before. You can run a little faster if you run without an incline. A pulse is the best way to find out how fast you have to run. If you want to run in the same heart rate zone during treadmill training, you have to find out where your average outdoor pulse is.
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Heart rate training:
The lack of cooling on the treadmill does not have to be included in the calculation, and training with pulse comparison has two other advantages. Second, it doesn’t matter what’s on display. Many treadmills can be deceptive and provide false information because they are poorly calibrate.
In addition to the benefits of using a pulse monitor, there is one additional reason why I advocate that you do your own pulse monitoring: It helps you to be more vigilant about your health. In particular, I think it’s important to keep an eye out for the signs of cardiovascular disease—such as shortness of breath and chest pains—that often develop long before people realize they have a problem.
Concentration:
Running on the treadmill requires more attention and effort because you have to concentrate on the step and not the pace. If the pace doesn’t keep up, and you are not focused, you will fly out the back.
When I first started running on the treadmill, I did not understand how important it was to focus and stay focused during the run. I would be so distracted by my thoughts that I would forget to breathe.