A jogging track , swimming and a bicycle – on these three whales stands the city with the coveted name “How to lose weight quickly”.
Agree, the combination of these three words sounds like music. Our article talks about how to properly lose weight on a treadmill.
We will help you choose the right treadmill. And then, of course, to the pool and bike!
Treadmill or outdoor jogging
To be completely honest, running on the street is, of course, more useful, more effective and… more difficult. On the one hand, your body is happy.
It receives a natural aerobic load; it filled your lungs with the right oxygen, especially if you do not live in a stone jungle, but next to a river, flowering meadows and fields covered with cornflowers.
Or, in extreme cases, near to the Croisette, along which crowds of half-asleep residents of French Cannes run in the morning.
Your body works to its fullest–after all, you have solid ground under your feet, and not a running belt that supports you and helps you train.
But not everyone was born a hero. There are we, ordinary residents of megacities.
And with the beautiful seacoast, along which it is pleasant to run, there are some problems. For us, treadmills were invented.
This simulator allows you to run in any weather, walk at a fast or slow pace in sports shorts and a T-shirt, without leaving your favorite apartment or no less favorite gym.
It will not blow away you in winter, you will not breathe in the cold air in late autumn, and if you sweat from the summer heat, you will immediately dive under a hot shower. Hooray?
The answer to the question why treadmills are preferred to running on the street is obvious: it’s easier and more comfortable.
The benefits of a treadmill: bending your fingers together
Before you curl your fingers, remember that only regular, comfortable exercises are beneficial, and not the rare forays into the machine and jogging at crazy speed.
There will be no benefit from this, but there will be harm to your one and only heart.
Different muscle groups work (legs are especially tense).
The work of the cardiovascular and respiratory systems is activated, so I trained your heart and receives the right load.
The whole body is healed.
The nervous system calms down.
The body is losing weight (oh lane, thank you!)
Acute period of viral and cold, high temperature.
Heart defects, arrhythmias, chronic pulmonary heart failure.
Exacerbation of chronic diseases.
Diseases of the joints, untreated injuries, some forms of osteochondrosis.
Bronchial asthma attacks.
Treadmills for home and gym
Everyone knows what a treadmill is:
1) this is the canvas on which you step or walk, and 2) the handrails, which you can grab onto in case of something.
There might be a motor under the belt (if you have an electric treadmill), or if you don’t have a motor, your feet do it all (mechanical treadmills).
Depending on the purpose, we can use treadmills for exercising at home and for the gym.
This is a rather arbitrary gradation, since no one can forbid you to bring a professional cardio equipment (electric treadmill) into your house.
We will proceed from the fact that we equipped modern fitness clubs with the latest technology.
The treadmills installed there are powerful, stable, with an extensive set of sensors and training programs, made of high-quality materials .
In a word, expensive, branded. It would be nice and home the same! But there are nuances.
Treadmills for home and gym are different:
working (constant) engine power;
maximum user weight that they can support;
the availability and level of equipment of the on-board computer (display system, the number of training programs, the ability to independently create training programs);
materials from which they are made (cheap plastic or top quality material, almost for aircraft);
the level of the emitted noise;
Treadmill cushioning system
This is exactly the built-in option (almost all electric models and some mechanical ones have it) that will take care of reducing the shock load on the joints and ligaments of your invaluable legs.
You may not immediately feel this concern, but it is there, believe me.
The world’s fitness equipment manufacturers take great pride in their patented cushioning systems.
Naturally, the better the cushioning system , the more expensive the treadmill is.
But the pleasure and benefits of classes are maximum!
You don’t have to bother with this, but if you are buying a treadmill for rehabilitation, for recovering from an injury, then a good cushioning system is a must on your list of preferences.
Engine power to user weight ratio
The motor is the kryptonite of the electric treadmill. Not her weak point, but her strength.
The more powerful and heavier it is, the better it is for you. The more durable the exercise machine will be, the smoother the running of the belt.
Don’t even think about saving on this principal subject of your friend’s happy and long life.
Indeed, during exercise, the electric motor perceives a load that is twice your weight.
If you’ve tried choosing a treadmill before, you’ve probably come across terms like peak and constant engine power.
It is the constant engine power that is important, which it maintains in operating mode (look for the coveted figure on the motor itself).
If your weight does not exceed 80 kg and you will not outstrip the world of legend Usain Bolt on your treadmill, 1.5 hp is enough. From. (optimally 2 liters. From.).
And if you are going, choose a more powerful unit.
Classes of simulators depending on the power:
up to 2 hp – home;
2–2.5 HP – amateur;
over 2.5 hp – semi-professional and professional.
Running belts: dimensions do matter
Before I give you a couple of numbers you need, here are two useful tips.
Tip one: the wider the running belt, the more enjoyable it is.
However, the wider the apartment and pocket, where the money is taken from, should be.
Or is comfort more expensive?
Second tip: be sure to pay attention to the density of the running belt (the more layers, the higher the shock absorption, which means less stress on the joints).
If the canvas is double-sided, it will serve you 2 times longer.
Control or How to use the treadmill
Agree, if you are far from technology, all kinds of buttons on the control panel of the treadmill causes slight discomfort.
In fact, there is nothing complicated there, but still the first time you have to figure it out.
Sometimes in fitness clubs you can find ancient treadmills, on the control panel of which caring instructors stick whole “sheets” showing where and how many times to go in order to finally find the “on” button.
Forget about it. Today’s electric treadmills usually have a built-in touchscreen display.
So all you have to do is slide your finger across the screen to bring it to life and touch the Quick Start icon .
This is a warm-up program that prepares you for your workout. And after the main workout, choose” Cool Down “.
Treadmill workout programs
Mechanical treadmills do not have built-in programs and do not allow you to create custom workout programs.
Electric cardio equipment supports this function, and their possibilities are amazing: choose standard programs, or create your own individual programs .
Progress has reached the point that on the console of more expensive treadmills you will see more than just a boring list of programs: “Weight Loss”, “Cardio”, “Interval training”, “Artificial unevenness”, “Constant heart rate”, etc.
The program will offer you can climb under her careful guidance, for example, to the dome of St. Peter’s in Rome or the Eiffel Tower, it’s clear where. Agree, any variety will brighten an ordinary morning.
On the display, thanks to the display system ( “Scan” program ), you can always see the distance traveled , elapsed time , the number of calories burned , heart rate , etc.
Types of heart rate sensors
When exercising on the treadmill, be sure to constantly monitor your heart rate.
This can be done by grasping the metal plates on the handrails with both hands ( built-in heart rate sensors , heart rate monitor).
If the pulse is significantly higher than normal, the icon as a pulsating heart next to the sensor readings will be red.
If the pulse is slightly higher than normal, it will be yellow, if normal, it will be green.
If there is no such “heart” on the simulator, there is a simple way to find out which heart rate will not only be the norm for you, but will also contribute to the maximum burning of excess weight: subtract your age from 222 (for example, 222 – 30 years = 192), 55 –60 percent of 192 is the optimal heart rate for you: 192: 100 x 55 (60) = 105-115 beats per minute.
If the built-in heart rate sensors annoy you, you can use wired or wireless.
Wired heart rate sensors are the cheapest, simplest and most reliable . Placed on the belt, on the chest, on the earlobe, on the finger.
A wire connects you and the on-board computer of the treadmill. Minus – constrains movement somewhat.
Wireless heart rate sensors (fingertip, “suction cup “, etc.) are both more convenient and more expensive than wired ones.
You will see on the display the average heart rate value over a certain period.
If absolutely accurate heart rate is important to you, buy a certified wrist fitness tracker or chest strap .
Load levels and incline on the treadmill
Regarding load levels, this parameter depends on the change in speed and angle of inclination of the platform during movement.
If in mechanical treadmills it is limited, for example, by the number of speeds, then in electric treadmills it is close to infinity, because someone can change continuously the speed and angle of inclination from zero to maximum.
If your choice fell on a mechanical or a fairly simple electric simulator, then in such a model, most likely, I changed manually the tilt angle .
Before training, you will need to lock the front of the treadmill at the desired level.
And if you become the proud owner of a more expensive electric treadmill, then it will change the incline angle automatically – at your first request. I pressed the button – I got a new angle of inclination.
If you have used the built-in workout program (for example, “Artificial bump” or “Hills”), the incline will change without your participation. Conveniently!
The angle of inclination is optional. Very often in the gym you can see how a person practically “steps on Elbrus”, clutching the handrails with his hands.
The question is, why? It is better not to lift the track, but just walk at a comfortable speed without holding hands.
It is much more effective for weight loss and heart training. For weight loss, it is recommended to set the slope of the canvas at 5-8 degrees .
Who needs a portable treadmill?
For you – if, first, you are very busy with work and there is a sore lack of time for going to the gym, and second, you are not used to sitting in one place for a long time and often leave (business trips, travel, etc.).
A portable treadmill is a gym in your pocket. It is compact, practically weightless and easy to transport.
Do you want to fold and hide under the bed, you want to lean against the wall or carry it with you to the country in the trunk.
There is no hassle, but a lot of benefits: both the figure is happy, and the heart is happy, and the stress will slowly escape with the help of this portable baby.
Fly in the ointment: many models only have a couple of modes and tilt options. If you want a portable treadmill to resemble a full-fledged one as much as possible, get ready to part with a significant amount.
Quick Tips: How to Choose the Right Home Treadmill
Do you want to jump for every workout and cross out a whole kilogram from your own “bins” every week? Buy an electric treadmill.
If this advice immediately baffled you, because there are a lot of models and brands, read on for specific instructions and follow them unconditionally:
choose the width and length of the running belt depending on your height;
Electric motor power–not less than 1.5 HP if your weight is less than 80 kg. If you are a good big person, go for a more powerful machine;
If you are not tight-lipped and hesitate between a semi-professional and a professional model, choose a trusted brand and have been doing it for many, many years. Such manufacturers even give a lifetime warranty on their equipment!
Pay attention to the warranty: engine–at least 6 years, frame–at least 30 years. The minimum warranty period for service is one year;
a good cushioning system is a must, otherwise you will simply hate your treadmill (important for everyone, but especially for people with problem backs, knees, joints, overweight in large quantities);
Safety key–let it be if you are a very traumatic person and break your hand before reaching the rink. This cute little thing will immediately stop the simulator if you try to fall in any direction (just do not forget to fasten the safety key cords to you);
A water standis a must! If you want to lose weight, 3 liters of water a day is the norm for you. This starts metabolic processes.
Great final helpful tip,
Everyone knows that those who do not give advice live long. And we will risk it!
Rule # 1: Everything you do to improve your well-being, appearance, and inner peace should be enjoyable. This does not mean that you should be easy or only hard, no, you should be comfortable.
Rule number 2: the maximum benefit from exercising on a treadmill, if you decide to lose weight, comes not from running, but walking at a brisk pace (speed 5-6 km / h), with a normal heart rate .
Rule # 3 : Walk on a treadmill after fitness is the most effective. Exception: certain days with only 45 minutes of aerobic activity.
How to choose a treadmill: electrical, mechanical, magnetic
The first thing you need to know when shopping for a treadmill is that there are three types–mechanical, magnetic (a kind of mechanical), and electrical.
How it works: Your feet when you walk or run (does not require an electrical connection);
load level: adjustable by changing the angle of inclination of the canvas;
control panel: there are no sensors, or there is a basic set of parameters (heart rate, distance, speed, calories);
training efficiency: depends entirely on your conscientiousness.
Magnetic (the blade rotates more smoothly)
How it works: Your feet when you walk or run (does not require an electrical connection);
load level: adjustable by magnetic systems without changing the tilt angle (several load options and a smooth braking system);
control panel: basic set of parameters (heart rate, distance, speed, calories);
training efficiency: depends more on you.
How it works: because of the electric motor (requires connection to the mains);
load level: it is regulated by changing the angle of inclination of the web and speed in a vast range, therefore the number of load levels tends to infinity.
control panel: an on-board computer with many sensors and built-in training programs (according to your age and weight, the program can draw up a training scheme itself);
training efficiency: depends on the chosen to train program.
Whichever type of treadmill you choose, it should be durable, efficient for your purposes, and quiet. Believe me, this is very important if you are with her seriously and for a long time.
Pros and cons of different treadmills
Running as close to natural conditions as possible
Ability to practice anywhere (terrace, garage, loggia)
Excessive stress on the legs (feet)
Few or no sensors
The move is hard, jerky, noisy
Not suitable for people suffering from varicose veins, diseases of the spine and knee joints
You cannot select a program (this function simply does not exist)
Magnetic (versus mechanical)
More comfortable (running and braking smoother)
Smooth increase or decrease in load
Simple and durable
Heart rate, calories, distance, speed sensors
An excellent compromise between mechanical and electrical models
More expensive than a simple mechanical
No special training programs
To fully engage, you first have to pump up your legs, because you need to speed up the tape yourself
Not suitable for those with severe foot problems
Effortless to get started (electric motor)
The speed is independently adjustable to any level
Suitable even for those with joint and spinal problems
Special training programs
Expensive when buying and repairing
High energy consumption
Large and heavy (small dwelling is not for her)
According to reviews, a magnetic type of treadmill is more convenient than a simple mechanical one, and an electric one is more convenient than both of them. But you always need to listen to others, consider the pros and cons, and choose individually. By the way, in the top 3 treadmills, the places were distributed:
electric (this is happiness!),
magnetic (this is the best value for money, but it is far from electric),
mechanical (this is happiness for a garage or loggia).