Lessons at home: treadmill (400-600 kcal / hour)
You don't feel like playing sports because the weather outside is not favorable? The treadmill in your home is the solution to the weather problem once and for all!
A treadmill is an exercise machine that allows you to run or walk while staying in one place. With its help, it is easy to maintain a given tempo of movements. It makes it possible to practice without leaving home. Lack of an instructor and outside help is not a problem in this case. Only simple daily movements are performed here - walking, running.
The treadmill is more efficient than rowing, skiing and exercise bikes. On this account, special studies were carried out. The volunteers took turns training on different simulators. The load was approximately the same, and the number of calories burned was measured using a special method. During exercise on a treadmill, participants in the experiment lost up to 700 kcal per hour - 200 kcal more than during exercise on a stationary bike.
However, burning calories is an important but not the only benefit of a treadmill. The treadmill can be a good solution for those who suffer from osteoporosis, arterial hypertension, back pain. Walking is not contraindicated even in these conditions. Another advantage is the ability to control the intensity of the workout by changing the speed of the treadmill, this option is provided in most models.
Walking is very beneficial during pregnancy when other aerobic exercise is undesirable. The hormonal changes associated with pregnancy can weaken the ligaments. Walking will strengthen the muscles and joints that support your growing belly.
Before buying a treadmill, you need to familiarize yourself with the entire assortment of the store, find a simulator consultant and ask him your questions.
You should pay attention to the following points:
safety of the model: are there handrails and automatic disconnection from the network.
- whether the dimensions of the simulator correspond to the dimensions of the room in which it will stand in your home.
- whether the specified speed range is appropriate for your fitness level.
- is the treadmill wide enough for you and comfortable.
- Is the information presented on the control panel clear? Do you need an electronic display? Are the labels on buttons and handrails easy to read?
Home treadmills are mechanical / magnetic and electrical.
Electric treadmills, or rather their belts, move themselves using an electric motor. By setting a workout program, you can control the duration and speed of movement. However, if you need to change the time or pace of training (based on heart rate and blood pressure, or according to the general well-being of a person), reprogramming the electric treadmill will take some time. Almost all modern treadmills are equipped with built-in sensors for measuring pressure, heart rate, and respiratory rate, which allows you to correctly dose your workouts.
Treadmill advantages:
Perhaps the most effective type of training.
- You can combine two types of activity - running and walking.
- The deep core muscles are involved in the work, which are responsible for balance and coordination.
- The most comfortable - electric - takes up a lot of space.
- Running is far from a safe workout. If you are too heavy, have problems with your knees or spine, varicose veins, it is better to walk.
Disadvantages of a treadmill:
Mechanical and magnetic tracks are not very comfortable for running.
Price for treadmills: mechanical - from 6000 rubles; magnetic - from 7,000 rubles; electric - from 11,000 rubles.
