The treadmill is an alternative to jogging in nature when the weather does not cooperate. Considered boring by many, treadmill training has invaluable advantages. The treadmill allows you to train according to your mood - weather, light conditions and the temperature outside do not matter. In addition, treadmills have sophisticated cushioning systems and allow even beginners in cardio training and overweight people a joint-friendly endurance training. With the treadmill you can achieve several goals at once, in addition to improving endurance and general fitness, you can also complete effective HIIT units with the treadmill and thus effectively boost fat burning and support weight loss. Different programs provide variety in training and range from walking to challenging walking to running and sprint training.
What training goals can I achieve with the treadmill?
Whether you are just starting out or are already an active runner or walker, the treadmill is ideal as a cardio machine for you. Walking and running effectively burns calories, so the treadmill also helps you lose weight. It is important for an efficient cardio workout that you train with the right intensity . Many treadmills allow you to monitor your pulse during training, otherwise a heart rate monitor or fitness watch can be used as a training companion. The maximum heart rate is approximately 220 minus your age. At 30 years of age, you should not exceed a maximum pulse rate of 190 beats per minute. To avoid overexertion during endurance training, you should generally only go up to 85% of your maximum pulse rate, i.e. 163 beats per minute for a maximum pulse rate of 190. Ideal for your endurance training is a medium pulse range, also known as the optimal pulse. This corresponds to your determined maximum heart rate minus your individual resting heart rate. A good basic endurance is built up with a maximum pulse of 190 beats per minute and a resting pulse of 60 beats per minute in the range of 130 beats per minute. In contrast, you build a HIIT unit on high-intensity training intervals of 30 - 60 seconds duration, in which you train at about 90% of your maximum pulse and alternate with relaxed recovery phases. Through this type of training you achieve an afterburn effect, the body has an increased energy demand for several hours after the training - this consumes calories and makes the pounds melt away. Treadmill training also has a great toning effect on your body and helps against cellulite. With the help of the adjustable incline, you can challenge your muscles more during your workout. This improves blood circulation. At the same time, treadmill training has positive effects on your cardiovascular system.
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What should you pay attention to when training with a treadmill?
While exercising on the treadmill, you can view and control various values. The display of the treadmill gives you an overview of pulse rate, speed and incline. If you are just starting with cardio training, you should do 2 - 3 training sessions per week of about 20 to 30 minutes each. If you have good basic endurance, you can increase the amount, frequency and intensity of your training to match your fitness level.
How to train correctly with the treadmill?
Beginners who have no running experience should start with a walking program. This is easy on the joints and provides an easy introduction to the workout. Later you can choose more challenging programs, run against the clock or run a certain distance. To avoid injuries, you should warm up well before training and finish your running workout with some stretching exercises . It is important that when you start running, the running surface is not yet in motion. With about 5 minutes of walking you slowly get used to the movement of the running surface and warm up your muscles a little. Only then should you change speed and incline and start running training as such. Even if you have finished your running training, you should not stop abruptly - walk on the treadmill for another 5 minutes and let the training end in a relaxed way. An upright posture supports your workout. The hand rests can help you to buffer some of your weight, especially in the beginning. This way, even overweight and severely overweight people can benefit from the advantages of the treadmill for their workout. Later, however, the following applies: For an effective workout, you should not put your hands down. If you train with your full weight and the arms go along with the running movement, you train much more efficiently and consume more calories.
Conclusion
The treadmill is an effective training device and allows you to achieve many training goals. Thanks to the high quality cushioning technologies that many treadmills have, you can train in a way that is easy on your joints , which makes the training ideal for beginners and overweight people. The training is very intuitive, with a little attention you can avoid training mistakes and train so joint-friendly and injury-free.
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Editorial fitnessmarkt.de (DG)
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Published on: 20 August 2014