How to turn on a treadmill in a fitness room. Treadmill training for beginners. We learn to turn on, use the modes and walk correctly on the treadmill. How effective is a treadmill in losing weight?

The treadmill is an affordable and versatile exercise machine that allows you to fight excess weight,...

A treadmill is an affordable and versatile exercise machine that allows you to fight excess weight, cellulite, weak muscles and some diseases. Running is a cardio exercise, so it can be used to normalize the functioning of the cardiovascular system. By exercising on a treadmill you can significantly strengthen the muscles of your buttocks, thighs, abs and arms. People who run look great, get sick less (especially in winter), have good posture and are less susceptible to stress. The benefits of running on a treadmill are difficult to overestimate. If you decide to purchase a machine and start training, then it will be useful for you to learn how to use a treadmill.

Treadmill: how to use?

How to use a treadmill? The answer depends on what goals you set for yourself. For example, a mechanical treadmill, in which the running belt begins to move due to the user’s efforts, is well suited for increasing muscle mass. If during exercise you move your body forward a little, lean your hands on the handrails, and mentally divide the canvas with a transverse line, you can put a load on the calf muscles. In this case, you should not go beyond the boundaries of the imaginary transverse line. In terms of effectiveness, such training can be compared to running on sand, in water or in snow. Working out the calf muscles is one of the most difficult tasks in bodybuilding, and training on a treadmill in combination with other strength exercises gives amazing and quick results.

The treadmill is used as a warm-up before main exercises, as well as after exercises for the leg muscles such as squats and leg presses. Plus, the treadmill is great for finishing off your workout. It is used as cardio to restore heart rhythm and properly exit the training regime. The duration of the workout in this case will be from 15 to 60 minutes, but no more.

If you purchased a treadmill solely for the purpose of losing weight, then you will have to run for at least 40 minutes. The number of classes per week is 3-4. It is advisable to combine training on the track with strength exercises and do not forget about proper nutrition. In this case, the results will appear much faster. If you exercise every day, but for 10 minutes, then don’t be surprised why the arrows on the scales stand still. To lose weight, you will have to put in a lot of effort and you need to run correctly, and not when you want and as much as you want.

How to use a treadmill correctly?

Beginners should start at a slow speed. You can stand on the machine only when the belt begins to move. When you turn on the treadmill, your feet should be on the sides. Switch to the belt at the moment when it moves at minimum speed.
Do not lean on the handrails while exercising. They are created only for safety reasons and for people with disabilities. Beginners can hold on to the handrails for the first time until they get used to the features of the simulator. It is much easier and more natural to move when you hold your hands like you would when you normally run or walk. Bend your elbows, press them slightly towards your body and move your arms in rhythm with your legs. If you hold onto the handrails all the time, you automatically tilt your body. As a result, the joints of the arms and legs are overloaded, and the effectiveness of the workout is noticeably reduced. In addition, this is not the most useful method of operation for the equipment itself. If you run or walk using handrails, don't rely too much on your calorie counter. In this case, the numbers will not correspond to reality.
Always look ahead. If you look to the sides, you may lose your rhythm. If someone distracts you during training, do not suddenly turn your head to the side. This may result in a fall. Practice shows that it is precisely such everyday moments that lead to people falling off the treadmill, falling and getting injured. It is especially dangerous to get distracted at high speeds.
Always remember that you can lose your balance. During the first classes you may feel dizzy. This is due to the characteristics of the body: it cannot immediately adapt to the fact that everything around is standing still, and you are moving. Usually, dizziness goes away after 2-3 sessions, when the vestibular system gets used to the new load.
Never exercise barefoot. Buy yourself good running shoes especially for training on the treadmill.

Advice from sports doctors:

Before you start exercising, please read the instructions and become familiar with the treadmill control panel. You must know exactly how to quickly change the speed, the incline angle of the running belt, where to take your heart rate, etc.
It is necessary to monitor the posture and position of the back: the abdominal muscles are tense, the shoulders are straightened. The gaze is directed only forward.
While walking and running, do not lean back or to the sides.
It is advisable to practice regularly, choosing the same hours.
If you have chronic diseases, you should consult your doctor before starting training.

See also video on how to use a treadmill.

How to use a treadmill: instructions

Instructions for safety and operating rules of the treadmill:

Clip the security key to your clothing.
Place the treadmill on a flat, smooth surface and, if necessary, place a rug or mat underneath it.
Before starting your workout, turn on the machine and set the minimum speed, stand first on the sides, and then on the running belt, and only after it starts moving.
Exercise only in appropriate sportswear and shoes. Do not exercise in clothing that is too loose, as parts of the clothing could get caught in moving parts of the machine.
Children and pets should not be near the running machine.
At least 40 minutes should pass after the last meal and the start of training.
The simulator can only be used for its intended purpose, that is, for physical training of adults.
If you are training on a treadmill for the first time, hold onto the handrails with your hands.
The simulator is suitable for use only at home. Its use for commercial purposes, in schools and other institutions, or rental is not permitted.
If the machine suddenly starts to pick up speed on its own or suddenly stops moving, remove the safety key to disable and lock the system. If you have any problems, please contact technical support or the retailer from whom you purchased this machine.
Pay attention to the power cord, do not place heavy things on it, or use damaged sockets to avoid fire.
If you are not currently exercising on the machine, unplug the cable from the outlet. When using the treadmill, make sure that the outlet is grounded. Do not use the outlet if there is a problem.
There should be a free space of about 1-2 meters around the simulator.

How to train correctly?

Preparation for training

If you are over 35 years old or have chronic diseases, consult a specialist before starting classes. Before you start training, carefully read the instructions. You should know how to turn the treadmill on and off, how to adjust the speed and incline of the belt. If you are stepping onto the path for the first time, then hold on to the handrails with your hands. During your first sessions, train at a low speed of -1.6-3.2 km/h, and then gradually increase.

Training

Read the instructions carefully and remember how to change the parameters. At the beginning of the session, walk about 1 km at a moderate speed. Record your results, you should have 15-25 minutes. If the speed is 4.8 km/h, then the required time is about 12 minutes per 1 km. If the load is easy for you and does not cause discomfort, then after 30 minutes change the speed and angle of inclination. At this stage, it is not recommended to increase the speed and incline too much, as the training involves maintaining a comfortable pace.

Intense workout

First, you should warm up thoroughly, the recommended speed is 4.8 km/h, time is 2 minutes, then increase the speed to 5.3 km/h, and leave the time for 2 minutes, then increase the speed to 6 km/h, then time same – 2 minutes. After this, increase the speed by 0.3 km/h every 2 minutes. It is recommended to start with a 5-minute warm-up at a speed of 4-4.8 km/h, and then gradually increase the speed by 0.3 km/h every 2 minutes.

Training schedule

It is recommended to exercise 3 to 5 times a week for 15-60 minutes. Create a workout schedule for yourself and stick to it. You can make your workouts more effective by adjusting the speed and incline of the running belt. Consult your doctor before starting exercise to help you create a proper exercise schedule.

If you experience chest pain, dizziness, nausea, or severe shortness of breath during exercise, stop immediately and seek medical advice. If this is your first time on a treadmill, the following schedule will help you:

A speed of 1-3.0 km/h is slow walking;
Speed 3.0-4.5 km/h – moderate walking or light walking;
Speed 4.5-6.0 km/h – walking;
Speed 6.0-7.5 km/h - fast walking;
Speed 7.5-9.0 km/h - warm-up run;
Speed 9.0-12.0 km/h – running;
Speed 12.0-14.5 km/h - fast running;
Speed 14.5-16.0 km/h - running for professionals.

It is believed that the optimal speed for walking is 6 km/h, and for jogging – 8 km/h.

Now you know how a treadmill is useful, how to use it, video.

Corbis/Fotosa.ru

The treadmill is the main cardio machine. A newcomer who comes to a fitness club approaches her first. And he stands there 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 treadmills. I chose the most popular ones and asked the fitness manager of the Alex Fitness club, Valentin Belotserkovsky. For the last 15 years he has seen treadmills every day and knows everything about them.

Is it possible to configure 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?

“This is not possible yet. It must be said 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 medical history about the client: gender, age, weight, profession, etc. Let's say two people of the same build approach the simulator, but one has muscle mass of 20% of the total weight, and the other has 30%. This means that the former will burn fewer calories during cardio training than the latter. But the simulator uses average calculations: for example, a woman weighing 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 your heart rate and calculates energy expenditure, but also offers a ready-made program with a certain speed, distance length and obstacles such as “hills”. How to use all this?

“The treadmill, no fools, is a very smart exercise machine. The on-board computer stores several programs in memory that meet certain tasks: burning calories, training the cardiovascular and respiratory systems, increasing endurance. “Fat Burning” is a program where a person runs at the same pace, holding a handrail, and built-in heart rate monitors ensure that the heart rate remains within 70-75% of maximum values ( It is calculated simply: 220 minus age. — Ed.) The “Hills” program trains endurance - the heart rate here is allowed to go off scale beyond 80% of the maximum. A number of programs work only if a person keeps his hands on the handrail, others do not monitor 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 - they are more accurate. And run without holding the handrail: swing your arms freely and burn more calories.”

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

“I saw in some film that they train bull terriers this way: they tie them with several leashes, and, poor things, they run. The string 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 coordination, the rope will jerk, the stop valve will operate and the track will stop.”

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

“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 moving?

“There are two basic rules for using 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 leave the path only after it stops. The first rule protects the equipment, the second protects the client.”

Can an overweight person break a treadmill?

“Factory weight limits are 150-180 kg. But this is already 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 weighing 200 kg who decided to run. He won’t break the treadmill, but his knees.”

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

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

Is it worth buying a treadmill for 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 a lot of other interesting things.”

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

“During rush hour, there are queues outside the cardio equipment. But this is indecent, first of all, for the club itself, which was unable to provide clients with the required amount of equipment. In fact, the time for cardio training is limited only by a person’s individual performance. For example, a well-trained man who has no serious illnesses can run for an hour or longer.”

It has long been tested and proven that running is very good for health and for losing weight in particular. That is why Every gym has a treadmill installed, which helps you not to neglect your runs during the rainy and snowy season.

Compared to other exercise machines, this one is deservedly in greatest demand among girls who watch their figure, weight, health and want to always be in good shape. If in the summer you can easily organize a long-distance race in the nearest park or square, then in winter this sports miracle unit comes to the rescue. Some people go to the gym specifically, others buy a treadmill and install it at home. Here, as far as financial capabilities and desires suffice.

A treadmill helps you burn a lot of calories and, accordingly, lose weight. But not everyone succeeds in this, and therefore you can often find not the most positive reviews about the results of training on a treadmill. Why is this happening? It helps some, and significantly, while others have to look for other ways to lose weight (do fitness, ride a bike, etc.).

So I decided to ask the instructor why this was happening. Why do some people lose weight while others complain? It turned out that just running on a treadmill is not enough. You need to know some rules and stick to them, only then can you achieve effect. Many of those who practice to no avail make mistakes that prevent them from achieving the desired effect. And today I want to talk about them.

Mistakes on the treadmill

So, what not to do while exercising on a treadmill and why:

- You cannot start classes without prior preparation. Warm-up is necessary, since warmed and prepared muscles respond faster to loads and reduce the risk of injury. And the loads themselves need to be increased gradually, and not burst from place at the speed of sound. Before turning on the treadmill, you need to stand on the belt itself, placing your feet shoulder-width apart, and start moving slowly, gradually increasing the speed

- And here The duration of classes should not be short. If you stop, barely feeling drops of sweat on your forehead, you can forget about the effect. Only when your T-shirt becomes wet and your legs don't want to move anymore will weight loss be the result. Feeling tired and therefore decided to call it a day? In vain. You can burn fat only by long and intense exercise. The body gets used to constant stress and will not give any results. unless you increase the speed and duration of your workout.
You need to try to overcome fatigue and then you will feel how a second wind has opened, new strength has appeared. If you are very tired, you can only reduce the speed and switch to a more moderate pace, but do not stop running

- Release the handrails! Just because you bought a treadmill for your home does not mean that you need to take advantage of all the convenient features and accessories, such as handrails. You won't fall if you keep your balance and don't look at the ground under your feet. But if you constantly hold on to the handrails, you can only harm yourself, since by fixing the position of your body with your hands, you involuntarily slouch, lean forward and overload your spine.
Just imagine running down a street where there are no handrails or holders., and you can rely solely on your endurance and strength in your legs. If you use the handrail as a meter (for example, counting your pulse), just buy a device that can be worn on your hand

- To avoid possible injury, Never run barefoot and wear running shoes- they will provide the necessary grip of your feet on the canvas. Don't jump off the treadmill, even if your mouth is so dry that you are ready to fly headlong for a sip of life-giving moisture. Stop the machine and calmly drink
- Don't be afraid to fall off the machine. The risk of falling increases as the voltage increases. So relax and practice at a pace that suits you to good music.

Finally, if you ran on the treadmill a couple of times and didn’t feel any results and gave up, then so be it. Only the one who can achieve the desired effect is the one who makes sport a favorite and regular pastime.. This also applies to exercise on a treadmill, so do it at least 3 times a week, and you will soon notice the effect.

Morning jogging, according to experts, is one of the most effective ways to lose weight. But not everyone has the opportunity to exercise outside. Some people don’t have a suitable area for running, others don’t like the weather outside, or maybe they’re just experiencing discomfort. Therefore, the same experts suggested replacing jogging outside with exercise at home on a treadmill. How to use this simulator correctly and is it possible to overcome excess weight solely by training on it?

How effective is a treadmill in losing weight?

The main question that worries everyone who wants to lose weight using a treadmill is how many calories can you burn and how quickly does it happen. It is important to understand here that the amount of energy consumed is different for each person. This depends on weight, physical fitness, regularity and duration of training, diet and many other indicators. It should also be noted that the calorie counter located on the simulator does not give a 100% correct result, it “averages” it. This is especially true in the first 10 minutes of training, when the body makes do with glucose and glycogen without using fat.

Calculation of calories burned during exercise

Calorie consumption when exercising on a treadmill depends on the pace and mode of training. The average kilocalorie burn is:

when walking fast - 200–300 kcal per hour;
with light running, about 400–500 kcal are burned per hour, which already allows you to lose excess weight;
at a high running pace, 600 to 800 kcal are lost per hour.

When starting to exercise on a treadmill (magnetic, electric or mechanical), you should not focus on calories. The main thing you should strive for is to improve your health. Remember to get adequate sleep. And in order to lose weight correctly and without harming your health, exercise regularly and for as long as possible, but do not overload and monitor your heart rate. The recommended zone for this indicator for those who want to lose weight is 119–139 beats per minute. Running speed, lost calories, time, modes, heart rate and other indicators are visible on the computer screen built into the treadmill.

Contraindications

Treadmill workouts are high-intensity workouts. In this regard, running is contraindicated for the following diseases:

cardiopulmonary failure;
problems with the bronchi;
angina pectoris;
hypertension;
mitral stenosis;
heart disease, etc.

To ensure that your treadmill workouts are effective and safe for your health, follow these recommendations:

Choose comfortable shoes that will ensure proper foot placement, cushioning and ventilation. It is best to consult with a podiatrist who will give professional advice on choosing shoes specifically for your feet.
Start your workout with light walking - 7-10 minutes. Then get off the machine and do a few squats, bends, swings, and toe raises. The muscles should be warmed up.
When running, keep your arms at an angle of approximately 90 degrees and let them move freely. Do not hold onto the handrails to prevent your center of gravity from shifting.
Don't slouch. If you have incorrect posture (both when running on a treadmill and in everyday life), you will begin to have problems with your spine.
While running, look at the finish line. You should not bend over and look at your feet, as you may lose your balance or strain your back or neck.
Land correctly to avoid knee or ankle injury. If your running speed is about 8 km/h, it is best to land on your toes, further distributing the load over the entire foot.
Do not jump off the track at full speed to avoid injury. Instead, take a few seconds, reduce your speed, and get off the path safely.
Do not take very large steps, choose the optimal width. Ideally this is 3 steps per second.
Skip your workout if you don't feel well. A cold, high blood pressure or a racing heart gives you a reason to take today off.
Changing your running modes will help you burn more calories and stay focused. You shouldn't work at the same pace all the time. It is better to switch either to a lighter mode or to a more intense one.
If you run in the morning, do not do it on an empty stomach. A few spoons of oatmeal, an apple and a glass of water before training are what you need. And immediately after training it is better to refrain from eating.
Don't take the tempo too fast right away. The load must be increased gradually.

2 ways to lose weight on a treadmill

In three months you can lose from 4 to 8 kg of weight if you use the following exercises:

Long, but effective. Every day or even twice a day, exercise for an hour, light jogging or walking. This is especially true for overweight people. Don't forget about proper diet and proper sleep. Carbohydrates and proteins are what should be in your diet in sufficient quantities. It is better to exclude fatty and fried foods. It is also important to eat according to a schedule, 5 times a day, in small portions.
Not slowly, but surely. Interval training allows you to lose weight quickly. After warming up - moderate jogging for three minutes, then a minute of accelerated running. Slowly increase the difficulty of the workout by increasing the intervals towards speed. You'll end up with a 1:1 ratio and finish the workout at 2:1 intervals (where 1 is recovery time). Be careful not to overwork yourself. The lesson lasts 20–25 minutes. This method of losing weight should be used 3-4 times a week for three weeks. Then you should switch to an easier course (also for 3–4 weeks).

By training on a treadmill, you can lose weight from 4 to 8 kg

Watch your breathing. Breathe deeply through your nose. Each inhalation and exhalation should be equal in time to two steps. If this breathing becomes difficult, inhale through your nose and exhale through your mouth. The occurrence of shortness of breath indicates that you have chosen too high a running pace.

Walking at a fast pace is great for burning excess fat. This workout makes it possible not only to lose weight, but also to achieve elasticity in the muscles of the whole body. Start by walking briskly for 30 minutes a day, increasing the time each day until you reach 60 minutes or more. Listen to your body - it will tell you when it’s time to stop walking.

Changing the speed will help you get a boost from your workout. Monotony makes time drag on long and boring. By changing the pace, you will not only lose weight faster, but you will also be able to truly enjoy working out on the machine.

It doesn't matter whether you walk or run. Increase the incline angle and thereby you will increase the load, which means you can burn more calories. Set the angle of the path so that you feel comfortable.

Training in maximum acceleration mode is most effective for losing weight, but you have to work at the limit, because sprinting is a super-fast running mode. However, calories are burned at full capacity. To begin with, we do a sprint for 30 seconds, then a calm walk for 2–3 minutes. We repeat this 4 times. Over time, we gradually increase the sprint to 10 passes.

Treadmill training programs

For beginners, training with different speed modes is most suitable: from low to high. It is also called “fartlek” (Swedish).

Easy jogging - speed 4, time - 1 minute.
Moderate running - speed 5, time - 1 minute.
Fast run - speed 7, time 1 minute.

The cycle must be repeated without stopping 7–10 times (about 30 minutes in time). By switching to easy running, you rest. If you want to increase the load, change the treadmill's incline or add speed. It is recommended for beginners to do such jogging 3 times a week for a month.

When exercising on a treadmill, it is important to choose the right training mode

Having passed the initial level, you move on to the intermediate level, where the running methods are more dynamic and there is a more complex interval load.

Fast run - speed 8.0, time - 90 seconds.
Fast run - speed 8.2, time - 80 seconds.
Fast run - speed 8.4, time - 70 seconds.
Fast run - speed 8.6, time - 60 seconds.
Fast run - speed 8.8, time - 50 seconds.
Fast run - speed 9.0, time - 40 seconds.

After each “step” you need to rest - 1 minute of brisk walking. Having gone through this entire “stairs”, go back in the reverse order (from the list from bottom to top), just don’t change the speed, stay at the maximum all the time - 9.0. If you feel that you can take on an even greater load, add an acceptable angle of inclination of the track surface.

Experienced runners always use interval running, raising their level of training even higher. Take a look at one of the most challenging treadmill programs:

1 minute fast (10) +1 minute rest (7).
1 minute fast (9.8) + 1 minute rest (7.3).
1 minute fast (9.6) + 1 minute rest (7.6).
1 minute fast (9.4) + 1 minute rest (7.9).
1 minute fast (9.2) + 1 minute rest (8.2).
1 minute fast (9.0) + 1 minute rest (8.5).
1 minute (8.8) +1 minute (8.8).
1 minute (8.6) +1 minute (9.1).

Using this 8-cycle workout regimen, you'll lose calories as quickly as possible. This technique is used if you want to lose weight in a month. However, do not forget that before moving on to the third level, you must complete the previous two.

Video: running for weight loss

Mistakes when exercising on a treadmill

Mistakes during training are made not only by beginners, but also by experienced people who at one time were inattentive to the rules of training on a treadmill. But by making mistakes, you may not only fail to achieve the desired results, but also cause harm to your health. Let's list the most common ones:

You lean on the handrails, thereby shifting the center of gravity and transferring the load intended for your legs to your arms. The skeletal system and hand joints suffer from this error.
You don't increase the load from workout to workout. All systems of the body should feel an increase in the intensity and pace of running - then they tune in to active, correct work.
Incorrect breathing. You need to breathe through your nose, calmly and evenly.
You are new to the treadmill, but you are already taking the maximum start. Loads should increase slowly and gradually, day after day.
You don't feel well, but you still exercise. Your willpower is, of course, a plus. But experts strongly recommend resting while you feel at least some kind of unwell.
Incorrect landing. At high speeds, to avoid injury, you should lower your foot onto your toes.

This is just a small list of mistakes that can be made while exercising on a treadmill. To avoid these and other mistakes, it is best to do a few runs with a professional trainer, or at least consult with one.

A treadmill allows you to solve several problems at once: tighten your muscle corset, lose excess weight, pump up your leg muscles, strengthen your cardiovascular system, improve your health and raise your spirits. But for classes to have a positive effect, they need to be done correctly.

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

Understanding the treadmill settings

Tracks can be mechanical or electrical. Mechanical ones are easier to control - their tape moves under the influence of the steps of the runner. You can increase the load by tilting the surface, simulating running uphill. If you stop, the track also 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 belt is completely dependent.

Electrical devices have much more settings and the track moves regardless of the steps of the runner. Thus, you can 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 set the speed of the web, then press the start button.

Some models have sensors and can monitor heart rate, calories burned, and even independently determine the level of exercise if you enter your data into them.

To understand all this, just read the basic instructions. If you come to work out in the fitness room, then a 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 (the speed involuntarily increased, something sparked), immediately pull off the security key to block the system.
When using an electric exercise machine, never leave the cable plugged in after exercise.
Do not jump off the belt while it is moving; get off only after the belt has stopped.
There should be a free space of 2 m around the treadmill.

Preparing to Run

It is important to know not only how to use a treadmill correctly, but also how to avoid injury. A very important point is preparation for running. You should never start training immediately with intense movements, especially if these are your first classes and your body is not used to the stress.

Don’t forget about the right equipment: you should be wearing comfortable sneakers or sneakers and clothing that does not restrict movement. The last meal should be at least 40 minutes before the start of training.

Rules for preparing for exercise on a treadmill:

Before getting on the machine, do a short warm-up for 5-7 minutes: bending down and to the side, several squats, swinging your arms and legs.
Before starting the belt, stand on the sides of the walkway. Press “start” and get on the track at the moment when it just begins to move slowly.
Start with a calm walk (3 km/h), gradually increasing your speed.

Rules for a full workout on the track

The intensity and duration of training on the simulator depends on the goals you want to achieve. If it's weight loss, the average running time should be 40-50 minutes at moderate speed. When combining running with other types of activities, this time can be reduced to 25-30 minutes. To achieve results faster, 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 maintain muscle tone and good health, it is enough to run once a day for 25-30 minutes. The most important thing in training is regularity. You should train on the treadmill at least 6 times a week, you can rest for 1-2 days or replace running with other activities.

After you've completed your warm-up, it's time to start running. So, how to use a treadmill:

When you feel ready to start 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 speeds of 14-16 km/h.
Do not try to lean on the handrails; they are made only for safety. Move your arms with your elbows bent, this will work your shoulder and back muscles.
It is recommended to increase the speed every 10-15 minutes, not more often.
Watch your breathing, if there is not enough air, breathe through your mouth. You shouldn't be out of breath.
The body should move slightly forward, but not lean. Make sure that your body does not change this position, otherwise the load on the spine will increase.
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 or lower it down.
When finishing your workout, do not stop abruptly. Begin to gradually reduce your speed to a calm walk, and leave the surface only after your pulse and breathing return to normal.

If you have chronic illnesses or are simply unsure about your health, before starting regular exercise on the treadmill, consult your doctor. Classes with a trainer will also be useful for beginners - it will help to avoid mistakes and quickly achieve the desired results. Never stand on the canvas if you are feeling unwell. The most effective classes are those that take place at the same time every day.