The treadmill allows you to solve several problems at once: tighten the muscle corset, lose weight, pump up the muscles of the legs, strengthen the cardiovascular system, improve health and raise good spirits. But in order for classes to bring a positive effect, they must be done correctly.

Running seems very simple action, but the wrong position of the body, excessive intensity, sudden movements - all this can adversely affect the body. How to use the treadmill correctly? - This is a completely natural question for a beginner. Let's get acquainted with the main recommendations on how to start training on this simulator.

Understanding treadmill settings

Tracks are mechanical and electrical. Mechanical ones are easier to manage - their tape moves under the influence of the steps of the runner. You can increase the load by tilting the canvas, simulating running uphill. If you stop, then the track stops. There is nothing complicated in the settings of such a projectile. But the downside is that it is impossible to maintain the same pace of training on a mechanical simulator, since the canvas is completely dependent.

Electrical devices have much more settings and the track moves regardless of the steps of the runner. Thus, it is possible to maintain the same speed for a certain time, which enhances the effect of training.


Electronic control panels may vary, depending on the model, but the basic settings for almost all devices are the same: first, the web speed is set, then the start button is pressed.

Some models have sensors and are able to monitor the pulse, calories burned, and even independently determine the level of load if you enter your data into them.

To understand all this, just read the elementary instructions. If you came to work out in the fitness room, then the trainer will help you figure out the settings.

• Do not neglect the security key, be sure to attach it to your clothing.
• Try to wear tight clothing so that it does not get caught in the moving mechanism of the canvas.
• Small children and pets should not be near you.
• If you suddenly suddenly feel unwell or the device behaves strangely (involuntarily increased speed, something sparkled), immediately pull off the security key to block the system.
• When using an electric trainer, never leave the cable plugged in after exercising.
• Do not jump off the belt while it is moving, get off only after the belt has stopped.
• There must be free space around the treadmill within 2 m.

Preparing to run

It is important to know not only how to use the treadmill correctly, but also how to avoid injury. Highly important point- Preparing to run. You should never start a workout right away with intense movements, especially if this is your first class and your body is not used to the loads.

Do not forget about the right equipment: you should wear comfortable sneakers or sneakers, clothing that does not restrict movement. The last meal should be at least 40 minutes before the start of training.

Rules for preparing for classes on a treadmill:

• Before getting on the simulator, do a short warm-up for 5-7 minutes: bending down and sideways, a few squats, swinging your arms and legs.
• Before you start the canvas, stand on the sides of the track. Press "start" and get on the track at the moment when it just started to move slowly.
• Start with a calm walk (3 km / h), gradually increasing the speed.

Rules for a full workout on the track

The intensity and duration of training on the simulator depends on the goals that you want to achieve. If it's weight loss, average running time should be 40-50 minutes at a moderate pace. In combining running with other activities, this time can be reduced to 25-30 minutes. To achieve faster results, you can run 2 times a day, for example, in the morning and in the evening. Running for more than 60 minutes in one workout is not recommended.

To keep muscles toned and wellness, it is enough to run 1 time per day for 25-30 minutes daily. The most important thing in training is regularity. You should train on the track at least 6 times a week, you can rest for 1-2 days or replace running with other activities.

After you have completed the warm-up, it's time to start a full-fledged run. So, how to use the treadmill:

• When you feel ready to move on to running after walking, increase your speed and start moving faster. The average speed for amateur running is 10-12 km / h. Professional athletes can train at a speed of 14-16 km/h.
• Do not try to lean on the handrails, they are made only for safety net. Move your arms, bending them at the elbows, so your shoulder and spinal muscles will work.
• It is recommended to increase the speed every 10-15 minutes, not more often.
• Watch your breath, if there is not enough air, breathe through your mouth. You must not choke.
• The body of the body should slightly move forward, but not lean. Make sure that your body does not change this position, otherwise the load on the spine increases.
• When running, try to look not in front of you, but into the distance, this will help you maintain stability and coordination. Do not make sharp turns with your head and do not lower it down.
• When you finish your workout, don't stop abruptly. Begin to slowly reduce the speed to a calm step, and get off the belt only after the pulse and breathing return to normal.

If you have chronic diseases or are simply unsure of your health, before starting regular treadmill training, consult a doctor. Classes with a trainer will also be useful for beginners - this will help to avoid mistakes and achieve the desired results faster. Never stand on the canvas if you have feeling unwell. The most effective classes are held at the same time every day.

Useful video

People who regularly visit gyms and fitness centers have long been accustomed to the treadmill. But if a person buys this simulator at home, then turning on and controlling the track can cause difficulties. In this article, we will talk about how to manage the simulator and use it as efficiently as possible.

The treadmill is one of the key pieces of equipment in any gym. Its indisputable advantages include the ability to successfully imitate real running, while even surpassing it in efficiency. After all, during a normal run, a person does not have the opportunity to choose the level of inclination or turn on the fan, but when exercising on a treadmill, such an opportunity is present.

In addition, the track makes classes more versatile. AT winter time When it is impossible to go outside without several layers of warm clothes, running exercises are almost impossible. With the help of the simulator, you can run at home, doing it at any time of the year and day. You just need to know how to turn on the treadmill and how to use it.

How to use the treadmill?

Different types of tracks can turn on in different ways, although in concept they all look similar. If you don't know how to turn the treadmill on gym, it is best to ask the gym staff or other visitors.

Note that tracks from different manufacturers may slightly differ in the set of functions and the way they are enabled. But the general algorithm of work is always approximately the same. The difference most often lies in the shape and location of the buttons, the overall design of the information screen, but nothing more. We will look at the intricacies of using the track on the example of the JKexer Fitlux 365 simulator, as it looks universal and is very popular.

Switching on and main functions

Turning on the track is quite easy. Most models have a "Start" or "Start" button. It is also accompanied by a well-known icon - it is both on the TV remote control and on system block computer. Most often, before pressing this button, you need to set the angle of inclination and the speed of movement. In this case, the security key must be fixed with one end on the belt or clothes of a person, and with the other - on the console of the simulator. This element helps to avoid injuries, as it immediately turns off the track when a person falls.

When during a workout it becomes necessary to change the settings, first you should press the "Stop" button (sometimes there are separate "Stop" and "Pause" buttons), and only after that enter the data and press "Start" again. When it comes to how to properly run on a treadmill, safety is paramount. It is highly undesirable to change parameters on the go.

The JKexer Fitlux 365 simulator, which we took as a basis, has a brief instruction on English language. It is located right on the information screen. If your track model is also equipped with such instructions, do not ignore it.

Change the speed and incline of the track

As already mentioned, you need to change the slope and speed after the track has completely stopped. Some devices allow you to enter specific numeric values, while others have + and - buttons for incremental changes. The interface of different tracks may differ, but the general concept remains the same. Modes change by changing incline and speed. Everything else is additional and optional features.

It is worth remembering that you need to switch speed and change the angle of inclination gradually. Even if the track allows you to dramatically change one or another indicator, you should take small steps. So, the optimal change in the angle of inclination is 2-3 degrees. There are no specific values ​​​​for running, but it is not advisable to immediately switch from walking to maximum speed. This makes workouts less effective and tires you out quickly.

Switching modes, program selection

Most modern treadmills are equipped with several preset modes and training programs. They switch, as a rule, in different ways. So, on JKexer Fitlux 365, these are programs indicated on the panel with gray fields, to select the one you need, after clicking on the Profile button, click on desired program. For the selected program, you can set the level and initial speed.

If you are going to practice on the track at home, then the best option will buy a device with some kind of internal memory. This can be a regular menu, a connection to a computer or a USB drive. The bottom line is not to set training programs every time, but simply to enter them into the memory of the simulator. These functions are implemented differently on different tracks, but, as a rule, the interface remains intuitive. You can find out exactly how the program selection works on a particular model in the instructions for it.

Additional functions of the simulator

Various additional features that a track can have:

• entering a person's weight to adjust the training program;
• a fan that can be turned on at the time of exercising on the track;
• water bottle holder;
• vibration massager;
• rollers for transporting the simulator;
• compensator for uneven floors, necessary for outdoor activities;
• multimedia functions - Wi-Fi, TV tuner, speakers for playing voice messages, color or touch display.

It is also worth listing the technical features that can make life easier for the owner of the simulator:

• safety key (if you fall, this device will instantly stop the track);
• the possibility of folding or assembling the track.

To understand how to walk on a treadmill, no additional features are needed. Beginners should not pay attention to them at all. But if your track is equipped with them, then later you can study them. Surely all of them are described in the instructions attached by the manufacturer to the simulator.

If you do not know how to use the treadmill in the gym, then the necessary information can be obtained from the employees of the institution. The general algorithm described above will definitely help. But if there are doubts, it is better to clarify all the same.

How to exercise on a treadmill? General rules

There are a number of rules that must be observed while exercising on the treadmill:

1. Always choose comfortable shoes that are neither too tight nor too roomy. If you work out at home, this is not a reason to put on slippers or even go barefoot. Uncomfortable shoes can hurt your feet and just make your workout less effective.
2. Don't Forget How It Works Treadmill. It starts moving immediately after you press the "Start" button. Therefore, at the time of switching on, you need to stand on the floor next to the track, but not on it! There is a risk of falling.
3. Do not hold on to the handrails while walking or running! It defeats the whole purpose of training. Leaning on the handrails, you increase the load on the musculoskeletal system, shift the center of gravity and thereby quickly get tired, losing the effectiveness of classes.
4. Avoid daily workouts. Unless you urgently need to get in shape - train no more than 4 times a week. Daily running will quickly bore you, and it will become more difficult to force yourself.

Why do you need handrails if you can't hold on to them? The answer is simple: for insurance. By changing the speed or angle of inclination, you can grab the handrail so as not to fall. In addition, on many tracks, the handrails are equipped with controls and heart rate sensors.

Beginner treadmill training is often challenging and seemingly unnecessarily boring. To avoid quick “baking” and continue to train effectively on the track, heed the following tips:

1. Train to music or a series. This will allow you to take your mind off the process of walking or running and perform important movements automatically, “on autopilot”.
2. Change the angle of inclination while walking, best of all - gradually. This will help burn calories efficiently and at the same time make the training process less monotonous. Often walking uphill on a treadmill is even more effective than running on a flat surface. But if you gradually increase the angle, then you do not need to lower it immediately either.
3. The track should be placed in the room you love. A dark bedroom or a gloomy corner is not the best place to study. The more pleasant you are in the room, the more effective your workouts will be.
4. Decide for yourself how much you need to run on the treadmill. The main thing is not to overwork. The pre-set programs are good for weight loss and heart health, but if you just want to keep fit, making your own decisions is the way to go.

Beginner Treadmill Program

There is far from the only training program on the treadmill. But the vast majority of these programs are designed for people who already have some experience of "communication" with simulators of this type. Beginners should limit themselves to the choice of load and its gradual increase. At first, 20-30 minutes of classes are enough, but after a few weeks the load needs to be increased. The fact that the time has come to increase the load will be indicated by excessive ease when performing exercises that previously seemed quite difficult.

It is necessary to increase the load. If you practice almost every day, then after a week you need to increase the duration of classes by 10-15 minutes (for example, repeat the selected program again). After a month of training, you need to double the initial duration of training. So, if the first lesson lasted 25 minutes, then in a month you need to spend at least 50.

The optimal treadmill workout for beginners looks something like this:

1. Start with 10 minutes of normal walking at a speed of 4-6 km/h.
2. Then start running at a speed of 7-9 km / h. You should run for 7 minutes, the slope is not needed.
3. After that, set the slope to 2 degrees and walk for 2 minutes at a speed of 4-6 km/h. Increase the incline by another 2 degrees every 2 minutes and end the workout after 10 minutes when the incline reaches 10 degrees.
4. Repeat steps 1-3 at least 3 times.

If your heart rate while walking uphill is higher than while running, then another training scheme will do:

1. Walk for 10 minutes at a speed of 4-6 km/h.
2. Set the incline to 3 to 6 degrees and walk for another 5 minutes at the same speed.
3. Remove the slope and start running for 2 minutes at a speed of 7-9 km/h.
4. Run for 1 minute at the fastest possible speed (also without incline).
5. Repeat steps 2-4 at least 3 times.

These programs are designed primarily for weight loss and keeping fit. For example, for cardio training on a treadmill, the program will be completely different. It is better to discuss it with your doctor first.

Conclusion

The treadmill is great way lose weight, put your body in order, defeat heart problems. The simulator is really very effective, and you can use it both in the gym or fitness center, and at home. There are no difficulties during the lessons. The main thing to do is to learn the basic functions of the treadmill before you turn it on for the first time and start training.

Corbis/Fotosa.ru

The treadmill is the main cardio machine. A newcomer who comes to a fitness club first of all approaches her. And he stands for a long time in bewilderment or, even worse, presses buttons at random, risking injury. However, even those who have been going to fitness clubs for years have a lot of questions about the tracks. I chose the most popular of them and asked Alex Fitness club fitness manager Valentin Belotserkovsky. Recent years 15 He sees treadmills every day and knows everything about them.

Is it possible to set up the simulator so that it shows the effectiveness of training not in kilocalories, but in the number, for example, of donuts burned per unit of time?

“So far this is not possible. I must say that even modern methods of calculating calories burned are far from perfect. To measure the exact number of calories burned, the simulator would have to collect a complete anamnesis about the client: gender, age, weight, profession, and more. Let's say two people of the same build come up to the simulator, but one has muscle mass 20% off total weight, and the other - 30%. This means that the first will burn fewer kilocalories during cardio training than the second. But the simulator uses average calculations: for example, a woman with a weight of 70-75 kg, after running for an hour, burns 300 kilocalories. In terms of food, as far as I understand, this is one donut.

The treadmill not only monitors heart rate and calculates energy expenditure, but offers a ready-made program with a certain speed, length of distance and obstacles such as "hills". How to use all this?

“The treadmill, no fools, is a very smart machine. The on-board computer stores several programs in memory that meet certain tasks: burning calories, training cardiovascular and respiratory systems, increased endurance. "Fat Burn" is a program when a person runs at the same pace, holding on to the handrail, and the built-in heart rate monitors make sure that the heartbeat remains within 70-75% of the maximum ( it is calculated simply: 220 minus age. — Ed.) The "Hills" program trains endurance - the pulse here is allowed to go off scale for 80% of the maximum. A number of programs work only if a person keeps his hands on the handrail, others do not follow this. The problem is that heart rate monitors lie. You are already all sweaty, there are circles before your eyes, and he shows you, they say, 60 beats per minute, keep up the good work! I support customers who choose manual mode: it's easier to adjust the speed yourself. For those who use a cardio machine for weight loss, I advise you to bring a watch with a heart rate monitor with you - they are more accurate. And run without holding on to the handrail: swing your arms freely and burn more kilocalories.

They say that the treadmill has a seat belt to help you stay on your feet?

“I saw in some movie that this is how bull terriers are trained: they are tied with several leashes, and they, the poor, run. The lanyard that hangs on the side of the dashboard is called the Emergency Stop Device. According to the rules, which, unfortunately, few people follow, a person must fasten the end of the lace to his T-shirt. If he gets sick and loses his coordination, the rope will twitch, the stopcock will work and the track will stop.”

For fans of sprint racing, training on treadmills is like a dead poultice. Is the simulator designed for a calm, measured run?

“The speed limit for treadmills in fitness clubs is 20-25 km/h. Do you think you can run faster?"

Why can't you get on the treadmill until the belt starts to move?

“There are two basic rules for running a treadmill. First: you need to stand on the canvas after the track has started moving, otherwise the engine will receive an unnecessarily large load, starting work with additional weight. Second: you need to get off the track only after it stops. The first rule protects the equipment, the second - the client.

Can an overweight person break a treadmill?

“The factory weight limit is 150-180 kg. But that's obesity. With such a diagnosis, as a rule, they do not go to a fitness club, but to a clinic for treatment. In addition, I can hardly imagine a client under 200 kg who decided to run. He won’t break the treadmill, but his knees.”

If I fall while running, will the simulator suck me in, like an escalator in the subway?

“It can suck clothes. Most often, it sucks in a towel, which some clients are too lazy to hang up so that it does not fall. Getting a foreign object into a moving belt is the surest way to disable the simulator.”

Should you buy a treadmill for your home?

"I'm against. They cost the same as an annual membership to a very decent fitness club, where, in addition to the tracks, there is still a lot of interesting things.

Is it true that in the gym you can’t take a treadmill for a long time, for a maximum of 40 minutes, otherwise the rest will be indignant?

“During rush hour, queues line up near cardio machines. But this is indecent, first of all, for the club itself, which could not provide customers with the required amount of equipment. In fact, the time of cardio training is limited only by the individual indicators of a person. For example, a well-trained man who does not have serious diseases can run for an hour or more.”

The gyms use commercial grade electric treadmills. These treadmills can withstand intensive everyday use by users with different parameters. Commercial models are equipped with a powerful engine, a comfortable running belt and a good cushioning system.

At first glance, the treadmill console may seem complicated. However, it is not. Many consoles have a generic design and contain the same control buttons. Consider one of the consoles.

• Console display. Used to track or control your workout and navigation features.
• Start. Allows the user to start with a Quick Start workout or a previously set workout.
• Tilt keys. Allows you to reduce or enlarge manually.
• Stop. Stops/Pauses the workout.
• Keys for adjusting the speed. Allows you to manually increase or decrease the speed of the treadmill belt.
• Input. Used to confirm selections, such as when entering data or selecting a workout program.

Video: turn on the treadmill

Instructions for using the treadmill

1. The intuitive console allows you to adjust the speed (Speed) and the angle of the running belt (Incline), and the sensors on the handrails measure the heart rate (but not accurately). A graphical display is used to control the pace, calories burned, time and distance traveled, heart rate, incline of the running belt, speed. To quickly start a workout, a button is sometimes provided. QuickStart(or combined with the Start button).
2. The set of programs can include preset programs: hills, fat burning, cardio programs, endurance development, as well as user programs and the ability to set training parameters manually. The choice of programs is carried out by the buttons "Select", "+/-", "Start". Many models offer to specify the user's age and weight before choosing programs. This data is needed to calculate calories burned.
3. Before training, it is recommended to conduct a 5-10-minute warm-up. This will warm up the muscles and ligaments, increase the elasticity of the tendons. For long intensive workouts, you will need drinking water and a towel. It is better to immediately arrange water and a towel so that you can use them while running.
4. After starting the program it is forbidden to be on the running belt. To eliminate the possibility of injury, the treadmill has lateral fixed leg supports.
5. During training, the user has the opportunity to stop the program (Stop), or use a pause (Pause), as well as change the speed and angle of the belt.
6. You can’t end a workout abruptly, lactic acid can remind you of yourself with muscle pain for a long time. Also, with a sharp decrease in the load, the heart does not have time to rebuild, pumping oxygenated blood at a high speed, which can cause dizziness. For an effective hitch, 10 minutes of light decreasing load is enough.

Workout programs

Treadmills have a set of built-in programs, which are variants of charts for changing the speed and inclination of the running belt over time. Using such programs, you can implement any type of workout, starting with light running, which is perfect for warming up.

To achieve targeted workouts, treadmills have programs consisting of preset workout profiles.

Hill running. For a hill running profile, the speed increases gradually to the selected maximum value, then gradually decreases to the minimum value. The slope reaches its maximum value in the middle of the workout, then gradually decreases.

Fat burning. For maximum fat burning, a profile is used in which the speed is increased to the maximum load level and maintained for 2/3 of the total training time. The change in the incline of the walking belt occurs quickly up to the maximum value and does not change until the end of the workout.

Heart rate program. A cardio program is a profile in which there is a rapid change in the load to the maximum level, and then, depending on the target heart rate zone, the speed and incline of the running belt changes. In the zone of 60% of the maximum heart rate, effective fat burning occurs, in the zone up to 80% - the strengthening of the cardiovascular system and the development of endurance. The maximum heart rate is calculated: MHR = 220 - age.

Development of endurance. For endurance development, a profile is used in which the speed is gradually increased to a maximum level at medium incline levels and maintained for 25% of the total duration of the workout. Such a load helps to strengthen the strength and muscle endurance of the muscles of the buttocks and lower body. Then there is a gradual decrease in load.

Interval running. In interval running, there is an alternation high levels intensity and recovery periods (low intensity). The incline of the walking belt changes in sharp ranges: for example, 25 and 65% of maximum height. This program is carried out with high values heart rate, which increases the overall endurance of the body, the cardiovascular system learns to use oxygen as efficiently as possible. This profile is not recommended for beginners.

Conclusion

Before using the treadmill, you must read the instructions for use of the simulator and recommendations for training on it. This will increase the effectiveness of training.

Treadmills mimic natural running in a variety of conditions with built-in programs and targeted profiles to help you get the most out of your workout. Some models have the ability to independently adjust the profile, taking into account the physiological capabilities and abilities of the body.

The treadmill is the most popular exercise machine that is available in almost every fitness club. Many people buy it for themselves even at home.

If you work out in the gym, you can always ask all your questions from the instructor. And if at home, then the instructions will always help you understand how to use the treadmill correctly.

Moreover, after reading this article, you will not need to spend time studying the instructions. This material includes a description of the use of almost all treadmill options and will make it easy to get used to different models and understand how different functions work.

How to turn on and off the simulator?

The article will only be considered, since for inclusion you only need to start walking. The use of sensors and instruments on mechanical lanes is similar to electrical lanes.

Well, if you don’t want to waste time reading the material at all and want to figure it out yourself, read only the minimum basic information:

1. stand on the side skids and grab the handles;
2. press Quick Start (usually a large colored button);
3. start running;
4. adjust the speed to the desired level using two large switches;
5. stop the movement with the Quick Start button or the big red button.

If you want to use the treadmill to a minimum, you don't need to know anything else. Well, if you expect regular workouts, read on.

By the way, on many tracks you should just double-click the Start button. After that, by default, 2-3 seconds after pressing, movement starts at a minimum speed.