Treadmill workout. Treadmill running program for weight loss Treadmill workout for men

A treadmill is one of the simplest and most affordable exercise machines that allows even people without significant training to play sports. After all, everyone can walk and run, and the essence of such training is extremely clear.

Experts say that you should take at least 10,000 steps every day to stay healthy. To normalize your body weight, you will need to exercise a little more diligently.

We will tell you further about how to lose weight on a treadmill and how much excess weight you can lose.

The effectiveness of the treadmill for burning fat

In short, this effectiveness is especially high with systematic exercise. Regular jogging on a treadmill will not only improve your well-being, but also:

  • subcutaneous fat burning mechanisms will be launched;
  • metabolism will improve;
  • stress levels will decrease;
  • the mood will rise;
  • the functioning of the main functional systems of the body is stabilized and normalized.

By the way, regular positive mood from exercise also helps you lose weight. After all, many today are “seized” by stress and nervousness. And if you regularly feel good thanks to jogging, you will not eat excessive food and will be able to tone your body.

How much weight can you lose?

It really depends on your goals and needs. As many people know, the most important thing in the process of losing weight is stabilizing body weight: that is, you not only need to lose weight, but also be able to maintain the result.

Therefore, to maintain your figure, you should not only lose weight, but also switch to an optimal diet and cardio training.

There is a lot of confirmed evidence when training on a treadmill and a normal diet made it possible to achieve tremendous results, and people lost tens of kilograms of excessive weight with the help of a set of exercises. Therefore, if you exercise regularly, follow the rules on how to run to lose weight, and put in the right effort, you can achieve the desired result.

Note! You can lose weight to the level you need: you just need to try, exercise regularly and know how to run.

You should not strive to lose a significant amount of weight at once - such overloads are not entirely beneficial for the body. Need to lose weight gradually: 1-2 kilograms per week is a completely normal schedule, which will allow you to move steadily in the desired vector and achieve results. You can create a weight loss schedule and follow your plan, and if your results decrease, simply change your training program a little.

Is it possible to get results quickly?

If you are on a diet and doing intense training, the first results will appear after the second workout. You will notice a decrease in body weight and some fatigue.

What is the first thing you lose weight when running?

When you start your metabolism and anaerobic fat burning mode, subcutaneous fat begins to be burned actively.

Typically, the folds and fat on the belly are the most visible, but in reality the fat is distributed almost evenly throughout the body. If you are overweight, then there is fat on both your hips and arms - it’s just less noticeable there. However, by running you can completely lose your belly fat.

So don’t wonder if running helps with cellulite? Through training, you will notice a uniform decrease in volume throughout your body. Legs and arms will become slimmer, and the stomach will also gradually approach an athletic appearance.

5 options for fat burning workouts

Next, we will consider effective training programs. A special feature of the programs offered is that they are designed specifically for weight loss. If certain parameters, tables or instructions are given in these programs, then they are given for a reason, but precisely because of their effectiveness specifically for losing weight.

For other purposes (for example, to develop endurance - this is especially necessary for men), a different training method is used. Therefore, when creating your own training schedule, try to adhere to the advice of these particular programs.

1. Walking to lose extra pounds - first level

This is a less effective option compared to running, but should also not be neglected:

  • Some people are not allowed to run at all,
  • With proper training, walking also has a significant effect, which helps with weight loss.

Regular walking for an hour is also very useful, but you must maintain the pace. You need to walk a kilometer in a maximum of 10-12 minutes, and for effective weight loss even faster.

Of course, we are not talking about rehabilitation walking and serious stages of obesity; the load should always be chosen according to your own condition. This rule also works in the opposite direction: if during the described exercises your heart rate decreased to less than 60% of the maximum, then you need to increase the incline or load in order to maintain your heart rate in the desired range. Therefore, during exercise, regularly measure your pulse.

  1. 10 minutes – warm-up, easy walking;
  2. 5 minutes – walk at a speed of 7-9 km/h with regular heart rate measurement;
  3. 5 minutes – walking at a calm pace until breathing normalizes;
  4. 5 minutes – we walk at an incline of 6 degrees at an intense pace with pulse recording.

Heart rate data should be recorded at each stage:

  • Stage 1 - walking (intense and calm) without incline,
  • Stage 2 - walking on an incline.

If your heart rate was highest when you walked without an incline, then you will need the first training program, and if your heart rate was highest when walking on an incline, then use the second program.

2. Increase the load - second level

You can gradually increase the load:

  1. warm-up – 10 minutes 4-6 km/h;
  2. the beginning of the phase is 5 minutes 4-6 km/h, but with a slope of 3-6 degrees;
  3. intensive walking – 2 minutes 7-9 km/h without incline;
  4. fast walking – 10-12 km/h per minute without incline;
  5. cool down – up to half an hour of measured or intense walking.

After the second lesson, you should add the number of repetitions of stages 2-4: that is, after fast walking, go back to the beginning of the phase and repeat the stages.

Bring the greatest number of repetitions of stages 2-4 to 6-8.

3. Add a slope to the path - third level

This program uses track slopes:

  1. warm-up – 10 minutes 4-6 km/h;
  2. Stage 1 – 2 minutes of intense walking without incline;
  3. Stage 2 – 2 minutes we walk with an inclination of 2 degrees;
  4. Stage 3 – we walk for 2 minutes with a slope of 4 degrees;
  5. Stage 4 – 2 minutes again walking with an angle of 2 degrees;
  6. Stage 5 – 2 minutes we end with intensive walking without an incline;
  7. Cool down – about 20 minutes of intense walking without an incline.

From the second workout, increase the number of stages, in particular, do the incline in the sequence of 2,4,6 degrees and back. Over time you need to reach 10-12 degrees of inclination, and cool-down walking can be done at a stable incline of 6 degrees, if you need to increase the load for this.

4. Running program for losing excess weight

Let's look at a simple cardio regimen for burning fat:

  1. warm-up – 5-10 minutes;
  2. increasing speed to 7-9 km/h, easy running – 5 minutes;
  3. then gradually increase the speed to 10-15 km/h - increasing the speed every couple of minutes;
  4. maintaining the speed to obtain a heart rate of 60-70% of the maximum - at least 20 minutes;
  5. gradual reduction in speed – 5-10 minutes;
  6. Cool down – 10 minutes, easy jogging or walking.

The total duration of the lesson is optimally less than an hour. You can vary the duration yourself, based on your well-being and capabilities; at first you can train for 30-40 minutes.

If you cannot maintain your heart rate at a high speed, then add an incline. To achieve the desired heart rate and, as a result, burn fat, you will need to run more intensely over time. Don't forget about.

Before starting classes, consider the following recommendations:

  • shoes– for regular training you need normal ones, if you consider this advice to be part of a conspiracy by running shoe manufacturers, work out for 4-5 weeks in a row on flat soles and see what your joints and ligaments on your feet become;
  • restrictions– you definitely need to know about this: if you have diseases of the cardiovascular or respiratory system, you need to run carefully; There are, of course, other restrictions for running (for example, and), so if possible consult a doctor, and if you doubt your own condition, choose walking;
  • mode– nutrition and healthy sleep are integral parts of normal weight loss: after training, you need to recover so that your metabolism works normally and your body burns fat; motivation – sometimes it’s difficult to train, and motivation will help here (for example, the intention to get in shape and gain external attractiveness);
  • Heart rate– the zone of the most active fat burning is located within 60-70% of your heart rate from the maximum: as a rule, this range is about 120-140 beats/min, but it is necessary individually; in all the workouts described below (except for interval training and unless otherwise indicated), 60-70% of the maximum heart rate should be maintained in the active phase of the session;
  • breath– while walking and running, try to breathe evenly and deeply, monitor and control your breathing, this component allows you to improve the effectiveness of your training and make running more enjoyable.

If you miss any point, then training may turn out to be not only useless, but also harmful. Therefore, take your classes completely seriously.

Important! If you go beyond the specified heart rate percentages, then even with heavy loads, fats are burned less efficiently. This is why it is so important to know your body and how to burn fat.

Which route is better to choose for weight loss?

The most common are:

  • – the simplest option: the canvas moves from your effort, you yourself vary the speed of movement, but sometimes jerks are felt, so it can be difficult to maintain smooth movement;
  • – a type of mechanics, but has a smoother running of the blade;
  • – the most modern option: the belt moves thanks to an electric motor; you can not only set the desired speed, but also create various training programs (for example, enter and run an automatic interval training algorithm).

If you want to train at home, then it might make sense to consider mechanics for weight loss: after all, such products are now a little cheaper. It is well suited as an option for home, as it takes up little space.

However, it is mainly electrics that are most common. Such tracks with computers and sensors are much more convenient for losing weight, but using all the functions is not so easy. To get acquainted with the main functions, read the material - It is quite possible to purchase them as a home option for electricians at an affordable cost.

Nutrition when exercising on a treadmill

The essence of losing weight is this: - expend more calories than you consume. In general, for this it is advisable to look at your own regular menu and count your daily calories.

Usually, daily amount is 1500-2500 calories. If you eat more and do not engage in serious sports or active physical labor, then the need to lose weight is understandable. To start, you just need to slightly reduce the number of calories you consume and increase the number you expend.

Eating habits are a separate topic, so we will give here only brief tips on how to effectively normalize your diet. As a rule, people eat out of a feeling of hunger or lack of satiety, which can be caused not only by physical need, but also by illiterate nutrition. Please pay attention to the following details:

  • hearty diet- add to your diet foods that create a feeling of fullness, and long-term satiety: there are simple recipes for this - for example, oat porridge in the morning, which supplies the body with so-called long-term carbohydrates;
  • useful alternatives– this point follows from the previous one: you should look for healthy alternatives throughout your diet (if pasta is made only from durum wheat, if meat is only dietary);
  • water and only water– water is your best assistant in losing weight, try not to drink anything at all other than water, which should sometimes be supplemented with useful ingredients such as a drop of lemon juice or a little ginger; just don’t drink cold water after eating, and in general try to drink water at least at room temperature, since cold water washes undigested food from the stomach and you start to want to eat again;
  • nutrition and training- you need to run with a feeling of fullness, but not on a full stomach - it is best when you have eaten about an hour before training (for example, you ate a plate of hard pasta with diet cheese or a plate of porridge with fruits and berries).

Important! It is best to choose your diet individually, taking into account the condition of your body. It is advisable to once spend money on examination and an appointment with a nutritionist in order to know exactly how you should eat. Always consider your own ailments when creating your daily menu.

In conclusion, the basis of weight loss should be noted - healthy habits. In particular, the diet should simply be made healthy: eliminate alcohol and soda and drink mostly water. Training should be done regularly, the load should be increased only according to your own condition. The essence of a healthy habit is to use adequate exercise.

The ideal is to run about five days a week. However, if you choose interval training, then in the beginning you should perform classes 3-4 times a week.

In addition, we note a very significant detail - your the goal is not exhaustion, but competent weight loss. Moreover, if you overly deplete the body, the body will not get rid of fat, but will instead accumulate it. Therefore, set your goal as a developed metabolism that maintains homeostasis in optimal conditions.

Useful video

In conclusion, pay attention to our video materials:

That's all. Good luck with your studies!

Instructions

If possible, use a jagged rhythm on the treadmill. This will ensure maximum load on. If this is not provided, change it manually. First, set the slow mode, then medium, switch to fast for five to ten minutes, then back to medium. Switch between medium and fast paces to achieve maximum endurance gains and weight loss.

Be sure to follow the correct diet: give up heavy and fatty foods, try to limit yourself to meat and sweets. Drink as much water as possible to compensate for fluid loss during your workouts. Don't eat anything an hour and a half before and an hour and a half after your workout. Do not eat anything after six in the evening; in case of severe hunger, make do with dried fruits or vegetables. It is advisable to run on a treadmill in the evening to burn all the calories accumulated during the day, minimizing the amount in the body.

note

To really lose weight, you need to eat foods rich in carbohydrates (porridge, vegetables, fruits) an hour before going to the gym. However, you cannot conduct classes on a full or empty stomach; you must eat in moderation. In order for your workout to give the desired results, you need to run on a treadmill every day. The minimum number of classes per week should be five.

Helpful advice

If you have chosen a method such as running for weight loss, but want to exercise at home, a treadmill is a must. How to lose weight using a treadmill? First of all, you must really want to lose weight and put a lot of effort into it. To do this, you need to practice regularly, and not occasionally. If you started walking on a treadmill, then, once you get used to the load and speed, you should start running.

Sources:

  • how to exercise on a treadmill

A treadmill is perhaps the most popular exercise machine that is purchased for use at home. However, it has been noticed that in gyms, many people give preference and love to treadmills. Everyone understands that running is an effective and versatile physical exercise and has a positive effect on physical fitness and well-being even ahead of cycling and swimming.

Instructions

In the first 5-7 days of training, pay increased attention to walking rather than running. Running should be 1/10 of the total. And the time should not exceed 20-25 minutes. This way you will protect your body from overload. Of course, a lot depends on physical fitness. Listen to yourself: if you are ready to give your body a lot of stress in the first days, that’s your business, but this approach threatens muscle and joint pain and even tachycardia. In any case, the lesson should begin with a walking warm-up and end with light walking.
From the second week, the load can be increased, bringing the ratio of running to walking to equal segments (for example, walking for 10 minutes and running for the same amount). Despite the fact that in the second week you are already more resilient than at the beginning of classes, you should still choose your training program wisely, without driving yourself to exhaustion. Fatigue should be pleasant.

The running speed should be set so that it allows you to maintain your heart rate within acceptable limits. The pulse can be monitored based on the readings on the instrument panel. And the permissible limit is 200 minus your age. Do not stop training abruptly, this will negatively affect the functioning of the cardiovascular and respiratory systems, because they are not able to adapt in a short period of time. A failure can even cause loss of consciousness.

Think about clothes and shoes in advance. Usually these are special sneakers designed for running (they significantly reduce the impact load on the musculoskeletal system), a T-shirt and light trousers. Not made from synthetic materials. Remember that running on a treadmill in sneakers or other flat shoes is hard on your joints, increasing the risk of injury.

The treadmill burns calories well and is an excellent cardio machine that can be used at home. However, to get the desired results, you need to train correctly and follow the exercise technique. Only then will training on the simulator be truly effective.

In this article we will tell you what types of treadmill workouts there are and how to do them to achieve the desired results. The exercises are listed in order of increasing load. The first lesson option is the easiest, it is quite suitable for beginners.

The treadmill is ideal for weight loss: it helps you burn calories. To improve the result, you can independently adjust the load at your discretion: change the rest time, movement speed, and the angle of inclination of the blade. By adjusting the workouts below to your desired level, you will be able to achieve your goal much faster.

You can change the characteristics of the built-in programs offered by the manufacturer, or you can set the required load level manually. Before starting your workout, place a bottle of water next to you - during exercise you will need to replenish fluid reserves in your body. Drink more, it's good for your health.

So, if you're ready, let's go!

Walking on a treadmill

Ideal workout for beginners. If you have never worked on a treadmill before, start mastering it with this exercise. Firstly, it will allow you to quickly get used to the simulator and become familiar with its main features. Secondly, the load received during such an exercise is minimal, so it can in no way harm your health. If you don't move much in your daily life, walking on a treadmill is the best exercise to get you started.

Adviсe:

  • While doing a workout on a treadmill, monitor your heart rate, use special sensors;
  • take your time, follow the execution technique.
  • warm-up 2-3 minutes - walk along the surface with a rise of 3% and a standard speed of 5 km/h;
  • 3-6 minutes - continue moving at a speed of 5 km/h, increasing the lift of the canvas to 12%;
  • 7-10 minutes - increase the speed to 7 km/h, and, on the contrary, reduce the tilt angle to 5%;
  • 11-14 minutes - return to the initial speed of 5 km/h, and increase the incline to 15%;
  • 15-18 minutes - reduce the incline to 7% and increase the speed to 6.5-7 km/h;
  • 19-20 minutes - reduce the incline to 3%, leave the speed the same;
  • cool down 3-5 minutes - walking on a treadmill at a speed of 5 km/h, walk along the surface without tilting.

Workout on a treadmill with a constant load

This is a low-intensity workout with a long duration. It is popular among athletes because it allows you to keep your body in good shape while taking a break from sports activities. This treadmill exercise is also ideal for beginners. If necessary, you can increase the intensity and duration of classes.

Adviсe:

  • monitor your heart rate, use special sensors installed on the simulator to do this;

Sequence of the exercise:

  • 5-minute warm-up - running on a treadmill at a speed of 3-6 km/h, without tilting the belt;
  • 30-minute workout - at an incline level of 2-3%, run at a speed of 6-12 km/h;
  • 5-minute cool-down - without lifting the belt, run at a speed of 6-3 km/h.

Interval training on the treadmill

This is a workout for those who constantly play sports and keep their body in good shape. Monitor your heart rate during exercise, and don't forget to drink water.

Option 1

Progress:

  • without lifting the running belt, run for 5 minutes at a speed of 3-6 km/h;
  • perform 3 approaches of 2 km and breaks between them for 3 minutes each, from approach to approach increase the speed and incline of the running belt;
  • bases for lifting the belt, run on the treadmill for 5 minutes, reduce the speed from 6 to 3 km/h.

Option 2

Progress:

  • warm-up - run on a treadmill for 5 minutes at a speed of 3-6 km/h, leave the belt without tilting;
  • main training - 12 sets of 500 m, 2-minute rest between sets, increase the load from set to set;
  • cool down - run on a treadmill for 5 minutes without lifting the belt at a speed of 6-3 km/h.

Option 3: Pyramid Interval Training

Great for experienced runners, may be challenging for beginners. The essence of the training is to alternate loads: first you go the distance with high intensity, then with low intensity. A good option for losing weight is using a treadmill.

Adviсe:

  • control your pulse;
  • drink enough fluids;
  • adjust the load according to your condition.

Progress of the training:

  • 5 minutes warm-up (moving at a speed of 3-6 km/h without lifting the surface);
  • 3 minutes of high intensity running (high speed and inclining running belt), 3 minutes of low intensity running (low speed and no inclining running belt);
  • 5 minutes running at high intensity, 5 minutes running at low intensity;
  • 4 minutes high intensity run, 4 minutes low intensity run;
  • 3 minutes running at high intensity, 3 minutes running at low intensity;
  • 5 minute cool-down (run without tilting the surface, gradually reduce the speed from 6 to 3 km/h).

These treadmill workouts will help you achieve your goal. Remember to monitor your heart rate during exercise, drink enough water and gradually increase the intensity.

“Movement is life,” says a rule proven many centuries ago. In order to be in good physical shape, you need to move a lot, but, unfortunately, many of us do not have the time or opportunity to run in the morning or walk a lot. For such people, a treadmill can be a real godsend. However, there are conflicting opinions about this exercise machine - some consider it completely useless, while others never tire of repeating that they owe their health and figure to exercise on the treadmill.

How should you train for running to be beneficial? The peculiarity of exercises on a treadmill, first of all, is that they must be clearly planned. You can, of course, just walk or run, but to achieve maximum results with minimal time investment, you need a “strategic” approach. Systematicity is also important: many, not seeing lightning-fast results, quit classes, while any fitness trainer will tell you that a visible effect will be noticeable only after a month or two of training several times a week, and achievements can be consolidated only with constant and continuous exercises.

As we have already said, a program approach is important for effective training. However, the athlete’s goals may be different, for example, the development of speed qualities or. Therefore, treadmill training programs may vary.

Workout to lose weight and give your legs definition

For this type of exercise, you need to alternate periods of walking on a horizontal surface with periods of moving “downhill” on the track - a mode called “rough terrain”.

Warm-up: 5 minutes of calm walking, increasing the pace at the end.

Exercise cycle:

  • running on a track with an incline of 1% – 1 minute;
  • track slope 3% – 1.5 minutes;
  • slope – 1% – 1 minute;
  • incline – 5% – 1.5 minutes.

Cool down: 5 minutes of slow walking.

Workout for active weight loss

Important! You should start running, even on a track, only if you have a certain level of endurance and the necessary skills: you need to learn how to breathe correctly when moving, and work with your hands. Beginners quickly give up precisely because they do not know the basic rules of running, as a result of which they quickly “run out of steam”, begin to lose their rhythm, cough, and have pain in their side.

In this case, interval loads will help.

Exercise cycle:

  • running (7 km/h) on a track with an incline of 1% – 40 seconds;
  • driving (3.5 km/h) with a slope of 1% – 3 minutes;
  • If you gain sufficient endurance, the running period can be increased to 3 minutes.

The whole cycle should take from 40 minutes to an hour.

Cool down: calm walking at a slower pace - 5 minutes.

Speed ​​training

Warm-up: calm walking – 5 minutes.

Training cycle:

  • running at maximum speed on a track without inclining – 30 seconds;
  • slow running or fast walking – 2 minutes;
  • alternate intervals of 20-25 minutes.

Cool down: walking at a moderate pace for 5 minutes.

In order to avoid the main mistakes when training on the track, you should contact professional trainers who will give recommendations on how to perform the exercises. For example, it is extremely effective to alternate types of cardio training, in particular, combine running and.

Note that a treadmill is a rather large and expensive exercise machine, and not everyone has the opportunity to install it at home. We are ready to provide you with a gym with treadmills, where experienced trainers will help you create an individual training program and monitor the correct execution of actions at first.

Dr. Mercola's system

The treadmill is considered one of the most popular exercise machines, but despite its benefits, it is very important to understand that if you only do walking or running on the treadmill, such workouts will not be as productive as possible.

In addition, you are wasting valuable time, since this is one of the least effective forms of physical exercise. High-intensity interval training (HIIT) is much more effective and efficient. For such a workout you only need 20 minutes two or three times a week.

In addition, HIIT is safer for your cardiovascular system. Exercise has been shown to be as effective as medications in preventing heart disease. Despite this, regular intense exercise over a long period of time may do more harm than good, especially if you already have or have had heart problems.

Intense endurance training, such as timed running, puts a huge strain on the heart. And, although the load on the muscle, as a rule, strengthens it, extremely high, prolonged stress may have the opposite effect.

So, my personal opinion on this matter is this: in order to protect and optimize your health (especially your heart), you need to:

  1. Exercise safely and effectively. Short bursts of intense activity are safer and more effective than regular cardio for your heart, overall health, weight loss and overall fitness.

    A 20-minute workout twice a week will help you reduce body fat, improve muscle tone, energize you, increase libido, and improve athletic speed and performance.

  2. Rest between workouts. Remember a simple rule: intensity increases - frequency of exercise decreases
  3. Make sure you do the right amount of exercise. As you know, the ideal amount of physical activity is about 450 minutes of moderate exercise per week, with a gradual increase in training intensity.

Treadmill Training: Pros and Cons

Be that as it may, I am not advising you to avoid the treadmill if you are so partial to it, or if you already have one.

As an exercise machine, it has certain advantages, especially if carried out outdoors (just remember to properly stretch before running exercises to avoid injury). In addition, exercise on a treadmill (especially during cloudy weather) is certainly more effective than a complete lack of physical activity.

Below are tips that can help you optimize your treadmill workout. Although the treadmill is not recommended for sprint HIIT training, it can be used for interval training.

Recently in the magazine Time The pros and cons of training on a treadmill were discussed. The advantages include the fact that the joints are easier to run on it than on hard asphalt. In addition, you can adjust the level of difficulty by increasing the angle of inclination, and more advanced simulators even allow you to simulate the atmosphere of competition.

Disadvantages: The treadmill can lead to loss of maneuverability, as it is not able to simulate the conditions of real running on uneven surfaces. Additionally, walking on a treadmill does not use as many muscles as running outdoors or on other machines.

It's also worth noting that more than 24,000 injuries occur each year as a result of treadmill training, usually muscle strains and some deaths. A prime example of this danger is the recent death of David Goldberg, CEO of Survey Monkey, who died after falling off a treadmill and hitting his head.

In addition to these risks, running on a treadmill can be incredibly boring, which can leave you feeling unmotivated to exercise. This is where adding variety to your workouts can help.

You can do, for example, walking backwards. Although it may seem a little strange, the benefits of such walking are quite noticeable. Walking backwards puts less stress on the knee joints and requires a shorter range of motion - which is ideal for people with bad knees.

Additionally, because walking backwards eliminates the characteristic heel strike to the ground (the toes make contact with the ground first), it can lead to changes in pelvic alignment, helping to open the facet joints of the spine, significantly reducing their pressure, which can cause pain in some people. lower back.

When starting to walk backwards on the treadmill, stand on the side panels and make sure you have some kind of support, a bar, to grab onto. Also, set your speed much lower than what you would normally set for forward-facing walking.

Interval cardio training on a treadmill

If you really enjoy the treadmill, making changes to your exercise routine as shown in the video above can help increase efficiency and minimize a number of treadmill disadvantages.

By varying the intensity, combining a slow pace with race walking and jogging, you'll get more of the benefits of high-intensity interval training (HIIT) from your regular workout.

When using the treadmill, you must be careful to avoid falling because the treadmill will continue to move at the speed you previously set and you will need to press a button to change the settings.

It is best to start and end your workout while standing on the side panels. Here's a quick rundown of how to do cardio interval training on a treadmill:

  • Each approach is 60 seconds of race walking, then 30 seconds of jogging and 15 seconds of sprinting, alternated with slow walking to restore breathing. Start by walking slowly, then increase your speed to a pace that is comfortable for you. Continue race walking for one minute, then increase your speed to jogging again.

    For a 30-second jog, use the following technique: Lean forward, holding your torso tightly, pushing off gently with the balls of your toes. Your heels may not touch the track at all. This ensures that the impact of running impacts your muscles and not your bones, joints and ligaments. To create the sprint effect in the last 15 seconds, you need to lift your knees higher while you keep your upper body muscles tense.

    A sprint is just a more intense version of a run, lifting your knees as high as possible. This way, you won't have to change the speed settings on the treadmill. At the end of the 15-second sprint, jump your feet onto the panels on both sides while holding onto the rails. Reduce the treadmill speed to a slow pace.

    Also, when resting, reduce the incline angle to zero. Wait a few seconds for the track to slow down and then start walking to recover.

  • Perform four to eight repetitions

HIIT (interval training) on ​​the orbitrek

Orbitrek is a more effective and safe exercise machine, especially for interval training. When you press the pedal, movements are performed with an oval trajectory, which is less traumatic for the joints than running on a treadmill. Essentially, the circular motion helps provide excellent range of motion for the knee and hip flexion and extension.

However, these exercises are more effective than on a treadmill because they engage the gluteal muscle, which helps strengthen bone strength and protect against osteoporosis.

If your orbit track allows you to change the inclination, then you can work out various leg muscles. Not all budget orbitrek models allow you to change the angle of inclination. I would only choose a model with this feature. In terms of calorie burn, the orbiter burns about the same number of calories as the treadmill for the same amount of effort. Here's a summary of the basic principles:

  • Warm up for three minutes
  • Exercises – as intensely and quickly as possible – for 30 seconds
  • Recovery within 90 seconds, movements continue, but at a slower pace, with reduced resistance
  • Repeat the high-intensity recovery exercise 7 more times. (Depending on your fitness level, you may only be able to do 2-3 high-intensity sets at first. As you adjust to the intensity, add more sets until you reach eight in a 20-minute workout )
  • Finish your workout by reducing the intensity by 50-80% for a few minutes.

What is the ideal "dosage" of exercise?

When determining the recommended "dosage", intensity and duration play an important role. Too little and you won't get any benefit. Too much and you could potentially cause harm. Again, despite the fact that muscles, including the heart, are designed for work that only strengthens them, the load should be short-term and intermittent. This is especially important for the heart. As discussed in a recent article in New York Times, there is a certain “interval” in which exercise brings the greatest benefits to health and longevity.

Based on two large-scale studies, the ideal amount of exercise for maintaining longevity is 150-450 minutes of moderate exercise per week. Over 14 years of observation, those who exercised 150 minutes a week had a 31% reduced risk of death compared to those who did not exercise. Those who exercised 450 minutes a week had a 39% reduced risk of death.

Moreover, the benefits actually began to decrease. In terms of intensity, those who added higher intensity bouts each week also received an additional boost to longevity. In addition to doing HIIT exercises on the circuit, bike, or treadmill, another great form of high-intensity exercise to consider is super-slow strength training.

If you have health problems, including arthritis, stay active

Knee arthritis is a common problem, and many people make the mistake of avoiding exercise for fear of worsening the condition. Paradoxically, the opposite is true: exercise will help control this condition and maintain mobility. Excessive zeal, of course, is not recommended, and this is where a treadmill, or, even better, an orbit track, can come in handy. As recently reported in New York Times:

“In a 10-year study of more than 2,000 men and women with arthritis of the knees, Youngwa Lee and her colleagues found that less than 10% met traditional recommendations of 150 minutes of moderate physical activity per week. But if they improved their physical activity, “there was an improvement in their functionality and a decrease in their disability…”

“Their poor condition has only worsened,” she noted in an interview. “People try to control their pain while reducing their physical activity... But activity can delay the decline in functionality that accompanies aging. Any physical activity is better than a sedentary lifestyle... Make movement part of your daily life.”

Here Semanik touches on another very important aspect of physical activity - movement without exercise. Chronic sitting is itself a risk factor for premature death, and the cure for it is to stay as active as possible throughout the day and avoid sitting for more than three hours a day.

I also recommend walking more as an addition to your workout routine. Buy a fitness tracker and set your goal to 7,000 to 10,000 steps a day. Of course, walking in the fresh air is the most effective, but in bad weather, a treadmill will help you achieve this requirement.

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