The treadmill is a tool that allows you to do physical activity directly at home, without having to go out and take means of transport or your own car to go to a gym .
One of the most popular false myths that must be dispelled is that of running which is extremely more advantageous than the typical walk on the treadmill: in fact, walking allows you to activate more muscles and also train their endurance and your breath .
Current treadmills allow you to take advantage of multiple programs depending on the type of person, and specifically guarantee different inclinations of the surface .
Discover the best decathlon treadmills or the best Everfit treadmills .
In order to be able to choose the perfect tool, it is necessary to look after the following characteristics :
- Electronic and fast inclination of the top;
- Correct and optimal cushioning ;
- Programs adapted to the person and their business .
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Once you have chosen your treadmill, you will need to figure out which incline plan to use and then walk .
Walking uphill has many benefits, as your feet stay in contact with the belt for a longer period of time than they do while running .
Also, if your treadmill doesn’t have great cushioning for running activities, you could risk serious knee and foot joint problems .
Well, if you decide to walk along the belt, it is necessary to gradually tilt the surface: specifically, if available, you can use the function that allows you to increase the intensity with fluidity .
There are also special tailor-made programs, suitable for people who have different goals and therefore intend to pursue them through specific daily programs.
Usually a 15% gradient and a speed of 3.5 kilometers per hour are recommended as the best program for losing calories , so that you can burn 600 calories within an hour.
If it is difficult to continue the activity, it is possible to decrease the speed, but not the inclination of the plan : this must be kept at 15% in order to achieve longer workouts and guarantee benefits to your spine.
Furthermore, it is recommended (if not for certain reasons) not to lean on the dumbbells , as the exercise would not have the same impact on the muscles and, if you are unbalanced with your back, you could have serious problems with both it and joints.
On the contrary, it is recommended to walk with small but fast enough steps, maintaining an upright posture and shoulders aligned with both ankles and hips.
Uphill walking on the treadmill
As already mentioned, the uphill walk on the treadmill leads to great benefits not only for the goals set by those who practice physical activity , but also the same benefits for the back and for your body.
Specifically, walking can be considered an excellent alternative to restore heart conditioning .
In fact, walking has heart conditioning, which allows the consumption of sugars and calories : by doing so, even people who cannot run due to various problems, will be able to reach their goals more easily .
For those who have particular problems that prevent running , it is usually not recommended to do it: in the long term, in fact, the legs and ankles could be subjected to considerable stress , which could create serious damage due to the excessive weight placed on them .
However, if you have the opportunity to run, it is advisable to do it with the correct criteria and thus avoiding excessive effort.
Incline of the treadmill 20 30 40
The treadmill is used both by people who only intend to practice physical activity at home, and by those who like to run or walk outside of it.
Well, there are different features that make up the treadmill, and among these is the previously mentioned incline plan .
In order to have excellent results and practice your activity correctly, it is possible to choose different inclination plans.
If you choose level 0 , you will obviously stay on the same plane as the earth’s gravitational field.
On the other hand, if you decide to walk uphill, it will be possible to continue increasing the incline plane as you increase the pace of physical exercise .
Furthermore, your body is characterized by a particular mechanism : if in fact you consume certain calories during the day, it will be necessary to try to expel at least three times as many in order to burn them permanently .
Moreover, the incline plans are highly useful for those who practice physical activity and who intend to lose weight precisely because they allow to increase the basal metabolic rate.
In fact, the latter is present from the moment in which physical activity stops , but one’s body is not fully aware of it, and therefore some calories are still burned .
Thanks to the inclination planes, this basal metabolic rate as well as its duration can increase, although not excessively.
Benefits of walking uphill treadmill
As already mentioned, walking is strongly underestimated compared to running.
In fact, the latter can burn more calories if done correctly, but it makes certain areas of your body vulnerable that could be severely damaged in the long run.
On the contrary, walking still favors the consumption of calories and brings numerous benefits , in addition to losing weight.
Well, the uphill activity can be practiced regardless of one’s age and weight . It is possible to select your favorite treadmill model, having a wide choice of both electric and magnetic models and their respective functions.
These can be adjusted both manually and electrically : the electric one is normally recommended, as the manual models may require greater difficulty in use, especially to adjust the inclination planes or reach controls during exercise.
Walking brings numerous benefits to your body, especially the circulatory system .
In fact, it is possible to increase blood circulation in various areas of your body and consume more calories through a great effort , almost double compared to what typically takes place along a plain.
Moreover, it will be possible to have a model with an excellent shock absorber , which allows anyone who uses the treadmill to have great benefits in walking without the risk of damaging their joints .
Normally, unsuitable shock absorbers and running can take a toll on your back, ankles and knees .
In order to avoid such damage to your body and therefore have the desired results, it is advisable to prefer walking on the magnetic treadmill as an activity , which is both economical and convenient for its size and weight.
In fact, some treadmill models are unfortunately very difficult to move, and this is a problem for those who intend to use their treadmill daily in different rooms.
In addition, we recommend models that are not bulky and that, once used, can easily be stored in a small space .
During your activity you can easily listen to music or watch a movie , if you intend to pursue a less frenetic pace and lengthen your training .
It has been shown how small things like a movie, music or other distractions can in fact prolong the exercise without the body being able to accuse of a particular stress or effort .