TREADMILL TRAINING: HOW TO GET THE MOST OF IT

Thinking of training on a treadmill, but you don't really know how to do it? Experts say that there is nothing better for health than going for a walk about 30 minutes a day outdoors. However, sometimes due to the pace of daily life or weather conditions, you may be forced to train in the gym or at home. Seen this way, it can be somewhat boring and monotonous, but... What do you think if we see different types of treadmill training and do it effectively without getting bored?

Having a home gym machine, such as a treadmill, is a great alternative to not miss that planned training session and at the same time get the most out of it if we know how to use it well. If you decide to include varied sessions in your daily training, you will realize that time flies by while you enjoy the sports session.

It often happens that when you think about training on the treadmill or walking, they can seem boring and monotonous, right? Well, so you can see that this doesn't have to be like this and to make the session productive, enjoyable and fun, today we bring you some training sessions to walk on the treadmill depending on the different objectives you want to achieve.

TREADMILL TRAINING FOR BEGINNERS

If you are a beginner with treadmills and you do not know very well how to start using them, we tell you how you can start training with the treadmill for home. Keep in mind the following steps that will facilitate your initiation:

1. Always warm up before training. This part is super important to avoid bad training, injuries or ailments. In addition, once the exercise session on your treadmill is over, you should spend a few minutes stretching.
2. Start off easy and build up speed. If this is your first time on a treadmill, it's best to start small. Get on the treadmill and connect the machine with the lowest intensity. Once you are used to the device, you can gradually increase the speed.
3. Hydrate during training. Always have a bottle of water handy.
   Drinking water during the exercise session is a fundamental part of it. In this way you will replace the liquids lost during the practice of sport before symptoms of dehydration occur.

It is very important that you keep in mind that you should not force your body beyond your possibilities. You decide if you want to walk faster or slower; more or less time. Be faithful both in the time of use and in the speed that you want to give to your training on the treadmill and never exceed your limits.

BENEFITS OF THE TREADMILL

Using the treadmill to train at home has great health benefits. This machine allows you to work your whole body if you know how to use it and take advantage of it in the right way. These are the main benefits you will get from exercising on the treadmill:

Strengthens the cardiovascular and cardiopulmonary system

Exercising on the treadmill helps improve the cardiovascular and cardiopulmonary system. Likewise, this cardio workout helps control cholesterol and weight in a healthy way.

Strengthens the bones

Walking machines have great benefits on the bones. Physical activity like walking or running helps with bone density and muscle strength. Having strong bones and muscles means fewer injuries.

Reduce stress

Training is a good way to reduce stress from day to day. A few minutes a day on the treadmill can be the perfect time to focus on yourself and keep a clear head. In addition, this exercise, having an intermediate requirement, helps to forget daily obligations for a while.

Improves self-esteem

Set yourself some short or medium term goals that are achievable for you. In this way, if you exceed your goals day after day, you will grow in confidence, motivation and self-esteem. It is advisable to set real goals in order to achieve them and not fall into demotivation. Going over these small goals on the treadmill is a personal satisfaction that translates into an improvement in self-esteem.

Less impact on the joints

This kind of treadmill is designed to minimize impact on the joints. It does not have such an aggressive effect as when you run or walk on the asphalt. These machines have a smoother, more even surface than pavement, which can be bumpy and shifty, and can cause poor tread.

TYPES OF TRAINING ACCORDING TO YOUR GOALS ON THE TREADMILL

There are different types of training and each of them can be associated with set goals and objectives. The idea is not to miss the daily training session and optimize the treadmill as much as possible based on your goals.

Next, we name some types of training according to your goals so that you can include them in your routine and choose the one that suits you best or suits your needs:

Treadmill workout for weight loss

Being an exercise with an aerobic purpose, it works on burning fat and losing calories. Likewise, one of the advantages of the treadmill is the amount of muscles that it works during the training since, although the part that works the most is the lower body, the muscles of the torso are also exercised, which makes your training more more complete.

Of course, walking fast on the treadmill will help burn more calories. This added to a healthy lifestyle and a balanced diet.

Series training

In this type of training, the series must be planned, for example: series of 400 meters, 500, 1,000 meters... Try to maintain the same speed at all times and control that the work time and rhythms of each one are constant.

Training with change of pace

With this training you can progressively and controlled adjust the different speeds and rhythms. You can, for example, start your exercise routine with a light march and gradually increase the speed.

TREADMILL TRAINING PLAN

We show you a table with a treadmill training plan as an example to include it in your routine. You can adapt and modify it as you want to your tastes, needs or goals. The important thing is to do the exercise and be satisfied with the training done.

What do you think of our treadmill training proposals? Whether you are a beginner or already used to exercising on a treadmill, you can include the training plan and complete the sports routine. And if you still don't have a treadmill for home, at the ATAA Sports online store we have the best models with which to start putting your training into practice. Now you have no excuse to start doing sports and improve your physical condition!