Running is a normal and natural looking movement for the human body. The ancient people were running during hunting or fleeing from danger. However, in modern society, where people for most of the work done by machines and special machines, the need to run minimized. Furthermore, realizing the benefit of running for their health, many never find the strength to make a useful daily jogging outdoors. Quite a lot of people, often very busy with work, not having free time residents of cities find themselves way out, getting home trainer - treadmill. Surely each holder of the treadmill should know how to properly run on the track at home
If you speak for yourself jogging simulators, they are of two kinds. First appearance: mechanical treadmills, where the web actuated by a running leg. Cheap, but not very convenient. More effective and more convenient to have an electric treadmill. Apart from the fact that the blade moves through the motor. There are many more relevant and useful features: You can adjust the speed of running, change the angle of the track and simulate different surfaces. In addition, electrical paths are counts the number of steps and distance. But of course, the most important thing in a treadmill, that she had sufficient length and width, and it was safe.
Terms of jogging on the track are not much different from the rules for jogging outdoors. The main points on which you should pay attention:
- Start with a warm-up exercise - walking, flapping his hands and feet - heat the body, dispersing blood. Originally run in slow, moderate pace, gradually increasing speed. But within reason. It is not necessary to 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 of synthetics. Pay special attention to shoes, sports shoes or sneakers must be comfortable.
- Ensure the room where your passes jogging on the track, fresh at home- open the window, the window. After all, while running the body absorbs more oxygen than usual.
- If you speak for yourself jogging simulators, they are of two kinds. First appearance: mechanical treadmills, where the web actuated by a running leg. Cheap, but not very convenient. More effective and more convenient to have an electric treadmill. Apart from the fact that the blade moves through the motor. There are many more relevant and useful features: You can adjust the speed of running, change the angle of the track and simulate different surfaces. In addition, electrical paths are counts the number of steps and distance. But of course, the most important thing in a treadmill, that she had sufficient length and width, and it was safe.
As for the features of jogging on the treadmill at home, then pay attention to the following:
- Turning lane, do not rush her to become. Stand on the tape when it will move to the minimum necessary speed.
- Need to run, keeping the head and back straight. But for beginners to start, you can use handrails. But do not get used to them. Look ahead, do not be distracted, do not talk, so as not to stray from the pitch.
- Beginners Do not immediately raise the angle of inclination 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. Go on walking for 3-5 minutes, and then again on the run. If you are tired hard not force your body. Finish the workout.
- Training should end gradually, first go to the races on fast walking, then slowly. Do not stop moving until your pulse and breathing is restored.
- After exercise necessarily take a shower, the best contrast. You get energized for the day.
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