Running is a normal and natural kind of movement for the human body . The ancient people were running while hunting or fleeing from danger. However, in today's society where people in most of the work machines and special machines, the need to run minimized. Furthermore , realizing the benefit of running for their health , and many do not find the strength to perform useful daily jog outdoors. Quite a lot of people , often very busy with work, not having free time residents of cities find themselves out, getting home trainer - treadmill . Certainly each owner treadmill should know how to properly run on home track
If you speak for yourself racing simulators , they are of two kinds . First appearance: mechanical treadmills, where the web actuated using foot running . Cheap, but not very convenient. Much more efficient and more convenient to have an electric treadmill . In addition , the blade is moved by the motor. There are many more relevant and useful features : You can adjust the running speed, change the angle of the track and simulate different surfaces . Furthermore, the electrical paths are counters the number of steps and distance . But of course , central to the treadmill , that she had sufficient width and length , and it was safe .
Terms of races on the track is not much different from the rules for jogging outdoors. The main points that are worth paying attention to :
- Start with a warm-up exercise - walking, flapping his arms and legs - warm up the body , disperse blood. originally run in a slow, moderate pace , gradually increasing speed. But within reason . Should not drive themselves to the point where you begin to feel discomfort or pain appear .
- Duration runs for beginners should be 15-20 minutes. Gradually increase the time to one hour sessions . Just at the beginning of the next run of 2-3 times per week , at the same time. Gradually classes should be daily . If you run in order to lose weight, enough to run 2-3 times a week .
- Sportswear jogging should be light, comfortable and free from synthetics. Pay special attention to shoes , sports shoes or sneakers should be comfortable .
- Provide space where your passes jogging on the track, fresh air , open the window , the window. After all, while running the body absorbs more oxygen than usual.
- The best time for jogging - this morning from 6-30 to 7-30 (no sooner than 20 minutes after waking up), in the afternoon from 11 to 12 hours, and in the evening from 16 to 18. During these periods, the body optimally tolerate exercise. Need to run on an empty stomach. After a workout, you need to drink, filling the water balance in the body. During training from time to time you can also do a sip of water without gas.
As for the features of jogging on a treadmill at home, then pay attention to the following:
- Including track , do not rush her to become. Stand on the tape when it will move to the minimum necessary speed.
- Need to escape , keeping the head and back straight. But for beginners to start , you can use handrails. But do not get used to it. Look ahead , do not be distracted , do not talk , so as not to stray from the pitch .
- Newcomers do not immediately raise the angle of the treadmill . Will run on a flat surface , then every 15-20 minutes can lift angle of 5 degrees .
- If you are tired , do not stop abruptly. Try walking for 3-5 minutes , and then again on the run. If your tired hard not force your body . Finish the workout.
- Training should end gradually , first going to run on fast walking , then slow . Do not stop the movement until your heart rate and breathing are restored .
- After a workout be sure to take a shower , the best contrast . You get energized for the day.
You good mood and good run.
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