Contents:
- Medical Video: Workouts for Women : How to Lose Belly Fat with Exercises
- Various ways to use the treadmill so that your exercise sessions become more effective
- 1. Run uphill with the incline mode feature
- 2. Change the running speed
- 3. Long-term run
- 4. Don't run holding hands
- 5. Use a fitness tracker
- 6. Don't forget to warm up and cool down
Medical Video: Workouts for Women : How to Lose Belly Fat with Exercises
The treadmill is arguably the favorite tool for gym activists because of the easy way to use it. You might also have your own treadmill at home. But if hours of running sessions on the carpet your treadmill has not yet come to fruition, this could be because you don't optimize the way to use your treadmill. Yes, weven though running on wheels runs easily, there are a number of things that must be considered for maximum results. The following are some tips on how to use a better treadmill so that your sports effort is not in vain.
Various ways to use the treadmill so that your exercise sessions become more effective
1. Run uphill with the incline mode feature
Calories burned when running uphill will certainly be different than walking or running on a flat track. But if you are a beginner, don't get excited using this mode.
Start gradually by walking or jogging on a treadmill for 15-30 minutes for two to three days a week. If you are comfortable with this routine, then slip run on the incline. At least you have to make one run of your treadmill in a week by running uphill.
At present, many of the newest treadmill machines have incline mode features. Incline mode allows you to change the treadmill's trajectory to climb. You can use this feature and make the grade of the incline be 1% to 2%. You can also manually adjust the treadmill incline. Then, try to maintain the speed of walking or normal walking during the exercise. Continue for 20 to 30 minutes on the treadmill.
2. Change the running speed
If all this time you have only run with average speed without any variation, combine your treadmill running session with the interval type run. Interval running is a combination of running slowly (your usual speed) and running fast (as fast as you can in a certain period of time), by combining it with recovery runs (short and low speed running).
Interval runs can be short or long, depending on your needs. Run intervals to improve your running performance and overall endurance. Most treadmills have programmed choices that include interval training, or you can create them yourself. After a warm-up run for ten minutes, run as fast as possible for 30 to 60 seconds. After recovery 60 to 90 seconds, repeat the interval again. Set aside a run session in a week to practice this interval run. All exercises must last between 30 and 45 minutes, including heating and cooling for 10 minutes.
3. Long-term run
As the name implies, long-term running must take a long time, at least it must be long enough to make you feel tired. Long-term running is intended to build your endurance. Running distance will depend on your condition and can change according to increasing your endurance.
Once a week add a long-term running session that is approximately twice as long as your usual routine. Running speed will definitely be slower, but keep running until the session is over.
4. Don't run holding hands
Some people think holding a handrail while running is the right way to use a treadmill. This is not true. Handrails are only available to help you get in and out of the treadmill safely. When running on a treadmill, practice your upper body shape according to the right running pose by holding your arm at a 90 degree angle, just as if you were running on the road.
Also make sure your body is perpendicular. No need to lean forward because the treadmill will pull your foot back. You need to pull the foot from the carpet before it is moved by the belt. If you are too lean forward, you may suffer neck and back pain.
5. Use a fitness tracker
Fheart beat monitor programmed into the fitness tracker allows you to monitor changes in your heart rate. However, some of the latest treadmills already have a programmed heart rate monitor on the machine. If this is your treadmill machine, always pay attention to the numbers printed on the monitor screen. If your heart rate has not been boosted, you can increase the intensity by increasing speed and making the track angle higher with the incline mode (but the slope should not exceed 7%) to prevent fatigue and injury.
If there is no indicator, you can calculate the maximum heart rate with the formula 220 minus your current age. For those of you who are just using a treadmill, try targeting a heart rate between the range of 50-65% of the maximum heart rate you have calculated above. For those of you who are experienced, 80% is a good number.
6. Don't forget to warm up and cool down
Warming is an important thing to do in any sport. This prevents severe injury or aches in your muscles and joints. Of course, you also need to do before and after the treadmill. Heating is one of the important points on how to use a treadmill.
Before riding the treadmill, it is recommended that you do light static and dynamic stretches so that the muscles are ready to work continuously as long as you run on the treadmill. As you already know, when you run you will involve all parts of the body.
Then when you start riding on the treadmill wheel, make sure you start by walking for a few minutes before starting to run at high speed. Use the feature to increase speed from walking, jogging, to running. Increase this speed slowly to make your body not startled.
So even when you decide to finish your run. Use the cooling down feature if your treadmill has it. Only by pressing one button, the speed of the treadmill will slowly decrease. You will be asked to walk for 2-3 minutes before the treadmill actually stops. Cooling is done so that your muscles are not surprised because of a drastic change in intensity if you just stop right away.
