In this article, we want to introduce you to the different possible uses that your treadmill offers. You will surely find that there are a few options that you may not have thought of before.
While other fitness equipment such as the elliptical machine or the rowing machine only allows particular exercises, you can go on the treadmill with very different intentions.
It should be clear that the race is always practiced in some form, but that intensity and objectives vary considerably.
Therefore, we would like to introduce running to you in different orientations and with different objectives.
The treadmill offers you the opportunity to quickly and individually adapt all variations of running to your goals at home.
You must know precisely what you want to train when choosing a treadmill. For individual sports, we have specified essential features that the treadmill of your choice should ideally fulfill.
With this knowledge, you can search our treadmill test and the comparison table for treadmills for the best treadmill for your training purposes before you buy the wrong treadmill.
Now we come to the individual sports.
#1: Relaxing walking
Meanwhile, walking has become a real trend that is finding more and more fans.
The aim is to achieve a higher speed than when walking or hiking and is particularly gentle on the joints. The new active arm swing increases the training effect.
The younger version, Nordic Walking, also uses poles like those used for cross-country skiing. These cause a balanced strain on the upper arm and shoulder muscles.
You can find out more about walking and Nordic walking on the e-walking.de website.
You can also walk on the treadmill, although the use of sticks is somewhat problematic. In the test, the speed on the treadmill was set to approximately 6 km / h, and the incline was varied with the quick buttons getting a little variety.
#2: Easy jogging and running
Alternative to jogging on the street
Jogging and running are probably the most common sports that are practised on a treadmill.
To have a good running experience in your own four walls, you should try to vary the speed and incline of the tread.
To start the training session, you can start walking at around 6 km / h and then increase to 7.5 km / h while running.
The slope was selected in the test for walking or walking at approx. 5% – 8% and for jogging at 4%.
Of course, these values can be varied automatically during training by automatic programs on a good treadmill.
Strengthen the cardiovascular system
For many runners, it is strengthening the cardiovascular system, one of the primary goals.
In addition to swimming and cycling, jogging is particularly suitable for improving your endurance and fitness and thus keeping your body fit. The main reason for this is the following:
For proper cardiovascular training should at least 1/6 of the body muscles should be used. This is the case with the sports just mentioned and is mainly based on the fact that the entire leg muscles are used.
Also, various abdominal and back muscles are trained while running, ensuring the necessary stability when running.
During the training session, you should make sure that you around 50% – 60% of your maximum heart rate and that a training run for beginners takes a good 20 minutes.
As soon as you complete this time without feeling overwhelmed, you can extend the training period.
With cardiovascular training on a treadmill, you benefit directly from several advantages:
- Some treadmills have a unique program for strengthening the cardiovascular system. This is usually frequency-dependent and allows you to run at an optimal heart rate.
- If your treadmill does not offer frequency-controlled running, you can still adjust the incline and speed using the quick buttons. This allows you to regulate the training intensity and run in optimal conditions.
- You can use the computer to measure your training success and make your progress visible. You can also use this data to decide when you can or should increase the intensity.
In the area of cardiovascular training, Kettler and Horizon Fitness offer perfect models with excellent performance.
#3: Preparing for a marathon
Furthermore, you can optimally prepare for a marathon by running on the treadmill.
The focus is above all on increasing your endurance.
Your pulse should be around 75% of your maximum heart rate.
You can monitor your maximum heart rate with the help of a heart rate calculator that can determine the rate calculator.
During training, you can then have the incline and belt speed automatically regulated on the treadmill using pulse control.
As soon as you can run for 45 to 60 minutes under constant exertion, it would help increase the intensity of the training (max. 10 heartbeats per minute more).
When training, always remember that you are preparing for a marathon, and endurance is the key to success.
There is no use if you run away on the treadmill and are utterly exhausted after half an hour. So make yourself aware of how much time you plan for the marathon. This is, of course, related to your current condition and should be taken into account in your training plan.
Check the treadmill test for excellent cushioning and a sufficiently large tread. This and other essential criteria, such as the treadmills of the upper class, were met in our analysis.
Note: Preparing for a marathon takes time! Investigate your current level of performance, plan your training, and be aware that you will be on the treadmill every 2-3 days. Then the marathon also works!
#3: Warm-up before fitness training
Warming up before fitness training is essential to bring the muscles up to temperature and avoid injuries.
Give your body time to get used to the stress and do not start from 0 to 100!
A short 15-minute warm-up program at 4% – to 6% and 7 km / h is ideal for getting up to temperature.
After warming up, you can switch to other fitness equipment such as the punching bag, weight bench or rowing machine, and train.
Warming up after fitness training is also essential. 10 – 15 minutes of walking is a good guideline.
Performance increase in the sprint
If you want to increase your skills and above all the speed in the sprint, you should do this outdoors.
As a rule, a treadmill is not designed for the relatively high speeds. Although some professional models allow sprints, they are incredibly expensive and are not found in the home user area. For example, the Elite T5000 from Horizon Fitness can be accelerated to 20 km / h.
However, we advise against sprinting on a treadmill and expressly point out the increased risk of injury. As a rule, the models are designed for the area of fitness, which is also confirmed by a test.
#4: Lose weight on the treadmill?
Lose weight while jogging
Another popular point when it comes to fitness is losing weight on the treadmill.
We want to explain why this is so and where the treadmill’s advantages are compared to the running route outdoors.
Lose weight while running, jogging, or walking?
Yes, efficiently and sustainably! As already described, many different muscle groups are addressed and trained when running or jogging.
These are the entire leg muscles, the butt muscles, and large parts of the abdominal and back muscles, which you use on the treadmill and get in shape.
All of these muscles are necessary to enable the human body to walk upright. They support the body, balance the forward movement, and make progress possible in the first place.
So since you need so many muscles when running and jogging, the body has to deliver a lot of energy to the flesh, too, taken from the fat reserves with an adapted diet.
But aren’t the jolts bad for the knee joints?
In principle, the race downhill naturally puts a lot of strain on your knees. The hard impacts of treading have to be absorbed, which is an enormous strain on the knee joints, especially on asphalt.
But there are two reasons for a treadmill in this case:
- On the treadmill, you have the choice of how much you set the incline. In contrast to nature, you can always jog on a treadmill on the treadmill and altogether avoid running downhill.
- The cushioning on the modern treadmill cushions a large part of the shocks and also the joints!
Outdoors you only have the running shoes and the choice to choose a softer forest path for training.
Note: Look in the treadmill test on the damping of the treadmills.