Potential benefits and harms of the treadmill from a psychological and physiological point of view. Running on a treadmill: benefits and harms of exercise Walking on a treadmill contraindications

Many people buy treadmills for home use in order to eliminate excess weight, although it would be worth doing the opposite - buying them when you are in great shape in order to maintain this shape without problems. Any exercise equipment, including treadmills, are not designed to “burn fat”, although they are excellent for this purpose - first of all, we need exercise equipment to maintain the health and beauty of the body. Today we will talk about the most common cardio equipment - the treadmill and its benefits for our health.

What are the benefits of training?

So, What benefits does running on a treadmill bring to our body?

Of course, they train and strengthen our muscles: the main load falls on the leg muscles - calves and thighs, and on the shoulder girdle - this is facilitated by rhythmic swings of the arms. The intercostal muscles and abdominal muscles are also actively trained: this ensures the proper functioning of the heart and lungs - it is no secret that in our time many people have serious problems with this. Not only skeletal muscles receive a load: after all, both the heart and the walls of blood vessels also consist of muscle tissue.

Working out on a treadmill accustoms the body to using oxygen sparingly - this is how our cells “get used to” using nutrients more efficiently.

Running relieves stress, and running on a treadmill also helps get rid of aggression and negative emotions. However, stress is not only a surge of emotions of this kind, but also overwork – physical, psychological and mental. Long-term training helps the body produce joy hormones - endorphins, and intense exercise is not required for this - this is real active rest, which increases performance and mood.

And of course, the benefits of the treadmill for burning extra calories are undeniable. These properties of exercising on a treadmill are of great interest to modern people, and women think more about this: having bought a treadmill, they strive to get rid of the folds of fat that spoil their figure.

How to exercise correctly

How should you properly exercise on a treadmill in order to benefit your health and at the same time lose weight? Most people, when training on the treadmill, hold on to the handrails to feel more confident and safe - this is a mistake. As soon as you have learned to stay on the path, you need to let go of the handrails: by holding on to them, we reduce the load on the leg muscles - the effectiveness of the training decreases; When running, the body leans forward and the back slouches - this position is incorrect for the spine.

How to wean yourself from holding handrails? You have to imagine that they simply don’t exist: after all, when we run down the street, in the park or at the stadium, we don’t hold on to anything, but rely only on our legs. Some people hold on to handrails to take their heart rate during exercise, but a wrist-mounted heart rate monitor can be a good option for this purpose.

Treadmill for figure

As we wrote above, the treadmill is very useful for losing weight. To really lose weight while working out on the treadmill, you need to remember some rules.

Experts often recommend setting a certain angle of inclination, exercising for a certain time and at a certain speed, but these parameters are always individual - it is impossible to find a universal technique. Each person has not only his own weight, height, age, level of training, but in general all people are different, so you will have to adapt to the simulator gradually, observing the reactions of your body.

One type of exercise - in this case, running - is usually not enough for weight loss - at least, it is not possible to get a fast enough result with one run. Therefore, in order to get maximum health benefits and weight loss, it is advisable to combine training on a treadmill with exercises on other machines, or with other types of exercise.

From the very beginning, you need to determine the heart rate zone in which fat burning occurs - you can use this method of training only after reaching 20 years of age. Age is subtracted from the number 220 - for example, for a person aged 30 years, the maximum heart rate will be 190 beats per minute. And the effective zone lies in the range from 65% to 85% of 190. The pulse rate should not exceed 85% of the maximum pulse: in this case, the pulse should be no less than 123 and no more than 161 beats/min. If the pulse is faster, you are close to overload, and if it is lower, the effect of the workout will be insignificant. Of course, for people who have lived for a long time with almost no physical activity, the loads at first should be even more gentle.

However, the main health benefit of a treadmill lies in the duration of the sessions. You should not believe advertising that promises that you will certainly lose weight by exercising 10-15 minutes a day. During this time, calories are not burned: the body only has time to warm up, and the workout is already over - of course, there is no desired result. You need to exercise on the treadmill for 40 minutes to an hour - then you can spend 300-700 kcal in one workout. If you cannot exercise with the required intensity, the load can be reduced, but the training time can be extended by 10-20 minutes.

It is important to start training on the treadmill correctly: do a warm-up so that the ligaments and muscles warm up, and then start running at a slow pace and gradually speed up.

To find the best training option, try different running techniques: for example, you can run at the same speed, or you can speed up and slow down after a certain time - this makes the training more interesting and helps you stay on the track longer. And weight loss will be more intense due to the acceleration and decline of the pulse.

You need to exercise at least 3 times a week (but you can start with 2 times). Less training on a treadmill almost does not give the desired effect, and more does not allow the body to recover in time.

In general, these are all the basic rules for useful exercise on a treadmill, but you should also know what not to do.

When should you not exercise?

You should not train with a fever, headache, or with a joint and ligament injury that has not healed completely. You cannot stand on the track surface while it is not moving - turn on the track, place your feet on its sides.

Do not exercise on a treadmill without shoes: many people think that it is not necessary to wear sneakers for home workouts, and they exercise in socks - this hurts the joints of the legs and increases the load on the spine. And no amount of treadmill cushioning will help.

There are contraindications

Contraindications to classes are any acute diseases, or chronic ones in the acute stage - this is already known, but it’s still worth reminding. Running on a treadmill is strictly contraindicated in case of heart disease, stage III hypertension, angina pectoris, mitral stenosis - a heart disease in which the opening connecting the left atrium with the left ventricle narrows; bronchial asthma, accompanied by frequent attacks.

Osteochondrosis and joint diseases may be contraindications for training on a treadmill, but even if you do not have any special health problems, you should definitely consult a doctor - this is very important.

Another useful tip: if it turns out that you can work out on a treadmill, don’t rush to buy it - try working out in the gym. Choose a good gym where there are professional trainers: in a month you can use them to determine your load options and develop an individual training system - and only then, when you get used to the machine a little, you understand that it is for you - buy a treadmill for home and exercise for health benefits.

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More than 100 million people of various ages on our planet are fans of health-improving running and therapeutic walking, which have a beneficial effect on the human body. However, in recent years, due to environmental deterioration and street pollution, residents of large cities are choosing not parks and squares for jogging, but home exercise equipment. In order for exercise on a treadmill to provide positive results and not cause deterioration in well-being, it is necessary to familiarize yourself with the contraindications to this type of fitness.

Supporters of an active lifestyle who do not want to depend on the vagaries of the weather or the time of year decide to engage in active sports at home by purchasing a treadmill to improve their body. Today, simple mechanical models have been replaced by high-tech and multifunctional electrified complexes that allow you to comfortably conduct jogging sessions.

Numerous studies of the effect of fitness loads on sick and healthy people during running show how important physical activity is for the human body. To eliminate dangerous moments for yourself, you need to understand what changes in physiological processes occur in a person on a treadmill.

In addition to the so-called “runner’s euphoria” and positive emotions in professional sports, a home treadmill provides the user with improvement of the circulatory system. During training, myocardial capillarization increases and muscles are stimulated, affecting the pumping and contractile functions of the heart; blood flow in the vessels through which nutrients and oxygen enter the brain, kidneys and other internal organs increases.

Cyclic aerobic exercise on a treadmill accelerates weight loss naturally by activating fat and substance metabolism, without overloading the cardiovascular system. Weight loss promotes intensive calorie consumption, optimization of the cleansing activity of the liver and restoration of carbohydrate balance. It is also significant that jogging suppresses the feeling of hunger - and this serves as a guarantee of the stability of the achieved results in reducing weight and modeling the body.

To harden the body ahead of the autumn-winter season A cardio machine in the form of a treadmill with different options and useful settings is ideal. Preventive sessions lead to an increase in the blood content of red blood cells, immunoglobulins and lymphocytes, which in turn causes stability of immune and antitumor protection. Resistance to psychophysical stress increases due to metabolic changes in the central nervous system, and in addition, a person’s mental performance improves.

Rejuvenation and inhibition of natural aging- a difficult task that home fitness with jogging on a treadmill copes with very successfully and productively thanks to the mechanical shaking of the colloid system in the body. Light vibration and biomechanical resonance with each step during running maintains the strength of the connective tissue framework and the colloidality of cell membranes, resulting in the elasticity and hydrolysis of the skin. Running training combined with spa treatments is the best natural tranquilizer that helps get rid of negative emotions and stress. Users note an increase in creativity, an increase in mood, a decrease in fatigue and a surge of vigor that causes a feeling of joy due to the intense production of endorphins.

Enthusiasm on the treadmill will bring many health benefits if the user takes into account the recommendations of the equipment manufacturer, attending physician or fitness trainer. There are a number of typical ailments and diseases when it is better to completely abandon the use of cardio equipment or reduce the load by drawing up a more gentle exercise plan.

Purchasing a treadmill makes it possible to perform massage at home with high efficiency and multi-purpose effects. Thus, when pushing off the heel, the blood flow is directed from the feet upward under the influence of internal hydromassage, and natural vibrations accelerate all biochemical processes. However, strong tremors during running alternate with phases of flight in which the legs do not come into contact with the supporting surface. It is necessary to take into account that when landing, the leg experiences a fivefold load of body weight, therefore, in case of pathologies of the ligamentous apparatus and joints in the knees or ankle, consultation with an orthopedist or exercise therapy specialist is required.

With each upward push, the spine is stretched, and with a sharp contact of the foot, the calf muscles, hamstrings and lower back are loaded. In case of injury or inflammation In these areas, you should undergo a medical examination before starting fitness exercises to prevent health complications. Even physically strong people should not neglect warming up with elements of bending and lunging before running in order to properly prepare their body and prevent pain.

Contraindications for exercising on a treadmill apply to relapses of chronic ailments, colds and other acute diseases, as well as painful conditions with:

Diabetes mellitus not controlled by insulin;

Thyrotoxicosis;

Kidney pathologies;

Atrial fibrillation and other heart rhythm disorders;

Mitral stenosis, in which there is a narrowing of the atrio-gastric opening, angina pectoris or congenital heart disease;

After a myocardial infarction or during post-stroke rehabilitation:

Frequent attacks of bronchial asthma or pulmonary failure of any etiology;

Circulatory disorders;

Many forms of osteochondrosis or problems with the musculoskeletal system;

Arterial hypertension with pressure fluctuations within 110-180 units;

Progressive myopia with risk of retinal detachment or glaucoma.

Even in cases where health running is prescribed by a doctor, you need to remember that the treadmill software may have preset modes that are not suitable for a particular user. To avoid the slightest negative impact, before purchasing a cardio simulator, study the technical and functional characteristics of the models you like, so that at an appointment with a doctor, you can determine the best option, taking into account your current state of health.

Jogging on a home treadmill is available all year round to people of all genders and ages. Completing a fitness training program does not require the use of additional equipment, special conditions or skills. Running or race walking reveals the functional potential of the body and increases the endurance of the body, shapes the beauty and slimness of the figure, and charges with positivity and vital energy.

How to properly exercise on a treadmill? To begin with, it is worth paying attention to the fact that at the first stage, it is wiser to limit the duration of continuous running to 10 minutes, gradually increasing the duration. The next important points for a beginning runner are the pace of training and the length of the distance. For beginners, a starting speed of 100-160 meters per minute and jogging of 200-300 meters is recommended, alternating fast walking and running every 50-100 meters, and then systematically reducing the interval to continuous jogging for 20-30 minutes.

Even on inexpensive treadmills costing up to 120,000 rubles, like the Aerofit 8700T / 8700TM, NordicTrack T22.0, Vision T9550 Premier, Vision TF20 Classic or Bronze Gym T900 Pro models, there are sensors for measuring heart rate and calorie consumption, allowing you to monitor your condition. The units themselves are equipped with powerful electric motors from 2 to 5.5 horsepower with built-in fans and reliable shock absorbers for a comfortable and joint-safe run. The device option provides for changing the inclination angle of the running belt to 12-20 degrees, changing the speed mode, ready-made training programs and other amenities.

Home fitness on a treadmill is a source of physical strength, slimness and beauty!

The treadmill, the benefits and harms of which have become the basis for discussions in all sports forums, is one of the most popular cardio equipment. And in addition to the characteristics of running as a sport, here you can consider a lot of characteristics of the equipment itself, which in one way or another affect the comfort of training and their effect on the body .

Therefore, in this article we will try to highlight each of these nuances separately and at the same time not miss anything. If you are interested in the pros and cons of the treadmill and the sport itself, take the time to read the contents of this article. This will help you choose the right sports equipment, as well as make your workouts as effective as possible.

The benefits of running on a treadmill

The benefits of running on a treadmill are undeniable. Since this sport itself is one of the most widespread due to its accessibility, humanity could not ignore the production of a simulator with which one could run at any time, regardless of the weather.

So, everyone who practices this sport knows about its benefits and improves the general condition of the body with each activity. In particular, what happens:

• Improving the functioning of the respiratory system and strengthening the circulatory system.
• Acceleration of metabolism and, as a result, burning of excess fat.
• Strengthening the leg muscles.
• Improved mood due to the release of the so-called happiness hormone, and so on.

* You can learn more about the benefits of the treadmill in the reviews of our customers.

As you can see, there are plenty of reasons to run every day. But even here there are some pitfalls. If you have problems with the spine or joints, this sport is contraindicated for you, because when running, the load on them is fivefold. And this, as you understand, can significantly worsen the situation. But don't despair - you can do race walking. This will save your joints.

Why is a treadmill effective??

If you want to know how effective a treadmill is, then you have already experienced the beauty of this sport and do not want to depend on the weather or time of year. In addition, running on sports equipment has a number of advantages over jogging on the street:

• Firstly, you are not dependent on the weather and will be able to study at any time when you have a free minute.
• Secondly, you should know that a treadmill provides the same benefits but with less stress. Good exercise equipment is equipped with an excellent coating that has several shock-absorbing layers, which almost completely eliminate the harmful effects on the joints and spine.
• Thirdly, you do not depend on the gym’s schedule, which means you save time traveling around the city.
• Fourthly, you don’t risk inhaling dust and exhaust fumes.

As you can see, the treadmill burns the same amount of calories, but in much more comfortable conditions. Now every family member will be able to practice their favorite sport even in the middle of the night, the main thing is desire.

By the way, for those who have certain problems with the joints, we would advise doing race walking with a slight slope of the path to increase the load. This perfectly develops the gluteal muscles, and your joints do not suffer.

Treadmill: contraindicationsto classes

The treadmill has the same contraindications for use as other cardio equipment. If you have problems with the musculoskeletal system or the cardiovascular system, it is better for you to consult a doctor about such training. He will be able to give precise recommendations regarding possible loads and, perhaps, will recommend another projectile that will suit you better.

He may also prohibit you from such training if you:

• Hypertension with frequent crises.
• Edema.
• Cardiovascular failure.
• There are attacks of cardiac asthma.
• Tachycardia.
• Thrombophlebitis.
• Oncological disease.
• Diabetes.
• Angina attacks occur.
• Exacerbation of an infectious disease and so on.

In any of these cases, any load can negatively affect your health, but there should be no harm from sports at all. As you learn more about what a treadmill does, remember that careless exercise can be harmful and avoid overexerting yourself.

Running efficiently on a treadmill– the key to success in sports

Effective running on a treadmill can be viewed from several angles:

• Burning extra calories.
• Improving endurance and running speed.
• Rehabilitation after injury or illness.

In each case, the schedule of loads and classes should be selected individually by the trainer, depending on the athlete’s physical fitness, his weight and health problems, if any.

But for a healthy person, weight loss will be ideal if you alternate between brisk walking and light jogging for a minute at a time. Five or six such cycles should take place, after which it is recommended to do a short sprint (up to a minute) at maximum load and finish with walking until you calm down completely. If desired, the last two steps can be repeated.

To improve your performance, it is better to do sprint runs, diluting them with easy running and giving it your all. However, monitor your heart rate and avoid serious overload.

If you are undergoing rehabilitation after an illness or injury, it is better for you to replace running with walking, which is much more gentle on your body. Do not forget that such training is best done under the supervision of a trainer who can determine the stage at which the load can be increased.

Now, knowing almost everything about the treadmill, its advantages and disadvantages, you can easily choose the machine for yourself. Be careful when choosing.

If you want to buy a treadmill in Tula, St. Petersburg or Moscow, contact the ZonaSporta store! We will definitely select an excellent model for you, because we have been selling sports equipment for quite a long time and know the features of each item very well. That is why it is best to buy an exercise bike in Novosibirsk or an ellipsoid in Rostov with the help of our store!

On the one hand, running is rightfully considered an effective method of preventing many ailments, on the other hand, it is a serious test for the body. Before you jump into treadmill exercise with enthusiasm, take the time to consult with your doctor to find out if this type of exercise is right for you.

Alas, in some cases, intense cardio training can bring not so much as quite tangible harm...

Who should not use a treadmill?

Firstly, you should not run during any acute illness (even with a common ARVI!), or during periods of exacerbation of chronic diseases. Many people ignore this generally obvious fact.

Secondly, people who have problems with the respiratory or cardiovascular system should be careful. Both of them experience no less stress during training than hard-working legs.

For example, another type of physical activity should be preferred to running if:

• bronchial asthma with frequent attacks;
• pulmonary heart failure;
• mitral stenosis;
• angina pectoris;
• high blood pressure (a particularly serious contraindication is severe hypertension);
• heart defect.

A treadmill for home during a heart attack (that is, during rehabilitation after it) is again a very controversial choice. A patient who has had a heart attack should prefer a professional bicycle ergometer.

Thirdly, the list of contraindications includes lesions of the musculoskeletal system: dysfunction of the joints, severe osteochondrosis, intervertebral hernia, and many types of injuries.

Take care of yourself and avoid high risks!

As you can see, we have listed typical contraindications to fitness.

This just some of the possible interference with running on a treadmill. We repeat: unless you have the health of an astronaut, consult your doctor!

Believe me, even a relatively strong body can treacherously present annoying surprises. For example, running in general may be absolutely safe for you, but one of the training modes that a caring computer offers can easily lead to dire consequences.

We also recommend this to you. A person who does not have any dangerous diseases should not be in too much of a hurry to buy a treadmill. To decide whether you need a trainer, try going to the gym and work out for a month or two under the supervision of a trainer.

A specialist will help you achieve the correct technique, and the fee paid for the subscription will help you develop the habit of regular exercise.

P.S. Many contraindications for running should also be considered as contraindications for walking on a treadmill.