Running is a proven way to improve your health and keep your leg muscles toned. The option that people use for training of this kind is an open area (squares, parks, embankment, etc.), but weather conditions may not always be favorable for this.

Due to lack of time, not everyone will be able to visit gyms and fitness clubs. The way out of such situations is to purchase a treadmill. This will allow you to go in for sports at a convenient time without leaving your home, and control the process using the sensors built into the simulator (measuring heart rate, etc.).

Mechanical

The canvas is set in motion by the feet of the runner. The pace of running can be adjusted in the process - the faster a person runs, the more the canvas rotates.

When classes stop, the canvas stops spinning, you don’t need to constantly run at the same pace, but you can stop or speed up at one moment without fear of falling and getting injured.

The advantages of such a treadmill include savings. Starting from the price. Further savings can be seen in operation - no electricity consumption is required. Inventory is placed in any part of the room: do not worry about the socket being nearby, or pulling a long extension cord through the room (this is not recommended by the manufacturers themselves).

The location of a mechanical walkway without handrails will not cause problems. Suitable for medium and small rooms. Folding functions are built into some designs, and the track is easily removed to a secluded place in your spare time from training. Easy to transport and move around the apartment.

The advantage that the belt of a mechanical treadmill rotates with its feet is also a disadvantage. Not everyone likes it, because the load on the legs increases several times. This type of training is contraindicated for people with varicose veins, diseases of the knees and other problems with the legs.

Another problem is the uneven movement of the canvas when running, twitches and jerks are felt. But this largely depends on unscrupulous manufacturers and on the life of the unit. The functionality of mechanical treadmills is sufficient for basic running needs.

The instrument panel is small or medium in size, mounted in the front lower part. The screen displays heart rate, current speed, time since the start of the workout, distance and calories burned during the run.

For pulse readings, a finger leans against a special sensor or a cuff is attached to the earlobe. The variety of options supplied depends on the manufacturer.

Magnetic

The magnet is fixed in inventory. The principle of rotation of the tape is made at the expense of the legs of the runner, only the move is softer. No sharp jerks are felt.

The advantages of running products on a magnet are that they are inexpensive, compact, work without energy consumption and do not require special skills to use, they are safe, because. They have no motor and it is impossible to fall from them if you stop abruptly.

Suitable for daily training, and the service life inspires confidence. Equipped with reliable panels of training indicators, but there are no specialized programs. To keep the body in good shape, such a track at home is enough.

The disadvantages still include the impossibility of using by people suffering from diseases of the legs and knee joints, because the canvas is driven by the work of the legs.

Electrical

The main difference between electric treadmills is that the tape is not set in motion by the legs of a running person, but by a motor that turns it in a given rhythm. This equipment is suitable for all categories of people - the pace is easily adjusted per step. Even an elderly person can afford this type of training.

The determining factor in the choice is the power of the motor, which in turn determines the maximum weight of a person. The higher the power, the more mass the canvas can withstand.

There are two tracks with the same motor power, but with different allowable weights.

Sometimes the price premium increases due to brand popularity. And sometimes sellers are cunning, indicating the motor power is not constant, but the maximum, which is very different from the first, thereby overestimating the weight that the canvas can withstand without problems. This is wrong, because during the operation of the track, the motor produces constant power.

The canvas is the second important element. When buying a simulator, all family members who intend to train are taken into account. After all, if the canvas turns out to be short, for a person with high stature there will not be enough space for a full step: there is a high risk of stumbling and getting injured.

It is also impractical to purchase a simulator with the maximum dimensions of the canvas (“in reserve”). It may not be useful at all, and the costs of such purchases are large. In addition, this will affect the overall size of the model, and hence the place in the apartment that it will occupy.

Medium sizes are considered the best option - forty centimeters wide and one hundred and thirty long.
The canvas itself is a tape rotating on two rollers. Its composition is diverse and mainly consists of several layers. Such tapes are resistant to abrasion and more durable.

It is very good if the canvas is double-sided. When the front side is worn, the tape can be turned over and it will be like new again.

A feature of electric tracks is a set of various programs and tasks that will help you accurately select the running rhythm based on the entered data - height, weight, gender, age. All these programs are compiled on the basis of scientific data obtained during specialized tests.

A useful program is to maintain the pulse in the same rhythm. It's great when the person himself controls it, but if this is not possible, then the program will help. The principle is to slow down and accelerate the rotation of the belt, depending on the runner's heart rate. Thus, there is no overload of the body, which is useful for the elderly.

How to install

Most often, the simulator is supplied by manufacturers unassembled. It is better that the installers themselves assemble and install the purchased product. If it was decided to independently assemble and install the track, then first you need to carefully study the instructions and follow the instructions and advice exactly.

Choosing a location is very important when installing a treadmill. The surface should be flat, possible fluctuations during classes are excluded.

It is best to lay a rubber mat under the machine to protect the floor and better grip.

It is not recommended to place the simulator on balconies and loggias. The electronic system is extremely sensitive to low temperatures. The use of this product at temperatures below +10 degrees is strictly prohibited: there is a risk of failure of the entire unit. The only option is to use the balcony for training if it is well heated.

Install the machine so that the view opens out the window or on the TV. Because jogging with headphones or looking at the wall in front of you will get bored very quickly, and training will become a burden. From here, the whole point of a useful and expensive purchase is lost.

Faults

In order for the track to last longer, you need to follow the rules for storage and operation, monitor the cleanliness of the simulator and constant humidity in the room.

The causes of malfunctions are shown by the control panel in the form of codes:

1. E0 - no security key inserted.
2. E1 - the speed measurement sensor is faulty. You need to turn off the power from the outlet and turn it on again.
3. E2 - violation in the operation of the motor - actions as in the previous paragraph.
4. E3 - overestimated speed readings. It needs to be adjusted by yourself. If it does not help, contact the service center.

If there is a smell or smoke from the side of the engine, you must urgently turn off the power from the electrical network and call the master. This type of breakdown is not solved on its own. Arises from interruptions in the network, overload of the mechanism or factory defects.

First of all, study the safety instructions that come with the simulator.

It is not recommended to run in too loose clothing that clings to the protruding part of the simulator or gets under the tape. Suitable tracksuit designed for running. Shoes are selected sports and tightly fitting on the feet.

Classes for older people must be supervised by another person in order to monitor their well-being and provide assistance if necessary.

Pets are not allowed indoors during training to avoid accidents and injuries.

Manufacturers offer a selection of treadmills without handrails, among which everyone chooses the one that suits the price and options. The main thing is when choosing to decide on the size, for what purposes it is taken, and who in the family uses the simulator.

The purchase of a treadmill was due to the lack of conditions for any jogging near my house. No stadium, no special tracks, no square, just the main street with a bunch of constantly moving and smoking vehicles. Agree, it is not very healthy to run, inhaling the aroma of exhaust gases. In addition, weather conditions are not always favorable. You need to get to the fitness rooms, it was decided: there will be a track!

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For a long time I selected a model that meets all my requirements. We decided not to save money, to buy a fairly powerful track of the middle segment. Bought from a regular sporting goods store. Initially, I chose a completely different path, but the seller convinced me by advising ProForm Performance. He assured that the company is reliable, the American track is a complete analogue of NordicTrack - both trademarks belong to the ICON company (USA). All accessories - NordicTrack. Feedback on NordicTrack tracks has been mixed and not all positive. There were very few reviews about ProForm, but the majority were laudatory, so the choice fell on the ProForm Performance 1050 (Model # PETL99713.

Issue price -60 000 rubles.(with delivery and lifting to the 4th floor).

Build, like all tracks of the PRC. Warranty - 2 years.

The waiting for the track lasted a week, during this time I was exhausted, so I wanted to get it as soon as possible. Three loaders barely dragged her to the 4th floor, they almost died right in the entrance while they were lifting her. The weight of the simulator is solid -96 kg. They brought a huge box into the hallway, which was even impossible to move, and suddenly disappeared, saying that the picker would not be able to come.

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Well, he can’t, okay, the husband assembled the track himself, detailed instructions were attached with all the necessary bolts, cogs, keys, wiring. All screws were signed, numbered, the track was assembled in 1.5 hours. When assembling, the husband said that the design is reliable, everything is made of good metal, made to last.

Turned on - everything works. Outwardly, the track will look very massive, it does not differ in appearance from those that are in gyms. The design is beautiful, everything seems to be functional, outwardly it is difficult to find fault, everything looks very worthy.

The track is foldable, which saves a lot of space.

Dimensions:

In working order: length 185 cm, width 91 cm, height 144 cm.

folded: length 112cm, width 91cm, height 170cm.

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Now let's take a closer look at the pros and cons. identified during operation.

Track power – with a large margin, DC motor 2.5 HP more than enough for home use, considering my weight - 60 kg. (with the ability to withstand 150 kg). Peak engine power 3.5 hp

Cushioning system ProShox™ is great, no complaints, very comfortable to run. It has 4 cylindrical shock absorbers covered with crimson plastic accordions.

With treadmill dimensions the canvases were not mistaken either, a very comfortable width is 51 cm. Even after a long run, when the legs are already tired, there are no spades. It is this width that professional tracks in sports clubs have.

Length - 140 cm - more than enough, even with a margin. You could easily take a shorter canvas.

The track is equipped magnetic key (the other end is connected with a rope with a clothespin attached to clothes) . The key sits in the lock so tightly that with a sharp jerk the clothespin flies off the clothes. I decided to upgrade the clothespin, replacing it with a tight clerical clip. Now, when jerking, the key is pulled out of the socket, and the clothespin remains on the clothes. This is important so that when you fall off the track, it turns itself off. True, my know-how looks mediocre.

Treadmill speed from 1 km/h to 20 km/h. This, of course, with a huge margin for me. I am not a fan of running at speed, I prefer easy jogging at speeds up to 10 km / h. Although it is preferable for the motor of your treadmill that you run fast, this reduces wear on the motor.

Tilt angle adjustment Digital OneTouch® Control - at the touch of a button, the blade rises very smoothly, the maximum angle of inclination is 10 degrees. For me, 5 degrees is enough, because. running becomes really hard. Once I forgot that I had added a tilt the day before and forgot to reset the settings. The next day I almost died on the track, for a long time not understanding what was the matter, it was so hard to run until it came to me.

Folding system SpaceSaver, EasyLift™. You can fold with one touch, very easy and simple. The elevator is very smooth, no sharp jerks, it descends silently and quickly.

The track is equipped floor unevenness compensators (on legs), it is very convenient if you need to align. We checked the level, we did not have to twist the legs.

To move around the room, the track is equipped transport rollers. But! These rollers are very small and uncomfortable (hah, plastic rollers for the track, weighing 93 kg). It is almost impossible to move the track and roll on rollers around the room! It is so heavy that the three of us rolled it - husband, daughter and me! Very clumsy. I called this rolling system - SET IT AND FORGET IT. This is a very significant minus.

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Included are 2 power cables with different plugs , European and ours. Network 220 Volts. It is desirable that the track be connected directly to the outlet, if you use an extension cord, its length should be no more than 1.5 m. Other devices, together with the track, cannot be connected to this outlet. The track must be completely unplugged when not in use. I only turn it on before a run and turn it off right after.

Pulse measurement

For me, the presence of a chest pacemaker in the kit was very important, because. I have minor heart problems and I need to be in the acceptable cardio zone. The Polar® cardio sensor copes with its task perfectly, does not press when running, does not slip, sometimes I even forget to take it off, it is completely imperceptible on the body. The heartbeat shows quite reliably plus or minus. The only disadvantage of this sensor is the inability to replace the battery.

In addition to the cardio sensor on the track, there are touch sensors on the handles. By the way, I do not use them, because. when touched, they shock (weakly, but scary).

For those who are just starting to run, I can give advice: in order not to kill your heart, and get the most out of running, you need to calculate your cardio zone. Online calculators are free and available on the Internet, it is not at all difficult to calculate everything. Enter your gender, age, height, etc. and the program gives you all the heart rate recommendations for running.

For example, here are my calculations:

The track has 18 built-in programs : distance training, calorie burning, time training, muscle strength increase, Hills program, SPRINT, etc. You can also add your programs using the iFit Live Technology module. The software is very advanced, training is interesting and not boring.

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I use mainly manual control (MANUAL) - in this mode, the load parameters are adjusted independently. Everything is very convenient, the console has large touch buttons +/-, you can easily and smoothly reduce and increase the speed.

Console - Multi-window LED display. Looks very nice - decent design. All numbers are large and glow green. At the top of the console there are 5 windows that display:

• First window: workout time/heart rate,
• Second window: calories burned / blade angle,
• Third window: speed / distance traveled,
• Fourth window: Workout graphic profile,
• The fifth window is small with black numbers, it has duplicated tilt angle (on the left) and speed (on the right). Why this useless window, I still do not know.

All this is good, but for me the biggest disadvantage is the first window. If you put on a cardio belt, then the display alternately (for 10-15 seconds) shows the training time and pulse. These 2 indicators are very important to me. But on the display - you won’t wait for the time, then you can’t see the pulse, it’s very inconvenient. Either remove the heart rate monitor to see the time, or use an extra watch. This is not a quibble, but a significant disadvantage.

The console has a built-in CoolAire™ fan . This fan blows right into my bangs, over my head. My height is not small -170 cm. Apparently, it is designed for a tall man, and women do not need a fan at all. The tilt angle cannot be changed. This is a fat minus, because. during training, sweat pours in a stream and blowing would not hurt. We can assume that there is no fan on this track.

Among the amenities are 2 speakers located on the sides and audio input for MP3 player/tablet/phone on the top of the console. At first I thought it was very convenient. BUT!

The sound quality is 3+. A notable disadvantage is the following: if you need to add sound in the speakers, then the sound of pressing the buttons is added at the same time (automatically). At the maximum, pressing your buttons will be heard by all neighbors. For this reason, I had to abandon the use of speakers, I listen to the sound on the phone / tablet. Minus one more option.

On the sides of the console is 2 bottle/glass holders . They are deep and don't fall out. Comfortable, no doubt.

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On top of the console is tablet stand . This shelf, unfortunately, I have tested. After 30 seconds of running, the tablet crashed to the floor. Fortunately, I fell on a noise-absorbing mat and didn’t crash, I don’t repeat such experiments anymore. Conclusion-shelf is completely useless, unless you can throw a pen there ?!, which you don’t need nafik while running.

On the bottom of the console, above the fan, there is book stand , though it is not entirely clear how to read this book if you gallop like a racehorse. If you put a tablet on this stand, then it will hold on, but the entire taskbar will hide behind it, you will not be able to add, slow down and you will not see anything that is displayed on the panel. As a result, I use this shelf for the phone, it’s quite convenient, it doesn’t close anything.

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I test the track for six months, I run every other day. I live on the 4th floor, the neighbors below did not complain about my trampling, I try to use it around 6-7 pm so as not to interfere with people's rest.

In terms of noise level, I can note that the path itself does not make noise, it is precisely how I stomp is heard. When the husband runs (this happens once a month), the tramp in the next room is not audible. To compensate for the noise (it’s a pity for the neighbors anyway), we bought a noise-absorbing mat for the track (it costs 2,500 rubles in a sports store). It is rubbery, soft, it seems to be quieter with it.

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And now we come to the main. After two months of operation, the track began to creak terribly. The creak came from the upper right corner (on the frame, or deck) and was so strong that it was heard even behind the closed front door to the apartment! They called the master, he removed the casing in front of the track, greased something there, twisted it, took 2600 rubles. To my questions: what creaked so? He replied: “this is some kind of“ crap ”during transportation, it was slightly unscrewed.” After that, the track did not creak for 2 months, then it creaked again. It is necessary to call the master EPRST again. It was not possible to agree with the store on warranty repairs, we were offered to bring the track (93 kg. - 4th floor) to the service. The question dropped by itself.

Summing up, I can say that a treadmill in the house is very convenient. No need to trudge outside, to the gym, no need to look at the weather. It is comfortable to run, there is no risk of twisting your leg by stepping on a stone. Changed and ran, no problem. I ran - turned it off, folded it and forgot it.

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From the pros:

• Solid, metal frame (both under the console and under the handles, and the whole structure)
• Specifications are very impressive
• Wide running belt
• Good cushioning
• Quiet operation (if you add speed, the noise of the motor increases, but not critical)

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Of the minuses of my particular model, I can single out:

• A magnetic key that does not jump out of the socket during a sharp jerk, which sits very firmly.
• Absolutely useless transport wheels, consider that they are not.
• The inconvenience of alternating the display of training time and heart rate.
• A fan for giants, over 2 meters high, to blow at least in the face.
• Poor sound quality in the speakers and an increase in the sound of pressing buttons.
• Stands for tablets, books are very uncomfortable, you can’t use them, everything falls down.
• The handles on which the cardio sensors are located are pierced by current.
• A mysterious creak that cost us 2600 rubles. (this is not the end, keep running).

In general, even with such fat minuses, I am satisfied with the presence of a path in the house. It's incredibly convenient, I can't imagine how I lived without it before. Great to relieve stress after a working day, because running uplifts the mood. After a workout, I feel an incredible surge of energy and strength. Now you can’t lure me out into the street with any persuasion.

In general, the track was caught with jambs. I understood this after reading a review on a more expensive track of the same company, the jambs are the same (one to one, except for the squeak).

Update review after 9 months of use:

I changed my anger to mercy. I got used to the track, it is now like a native to me.

I listen to music through my phone, I don't use the built-in speakers,

I rarely wear a cardio belt (I already know about my pulse at a certain speed), the problem with the window where it shows the time has disappeared,

I tied the magnetic key with a string to a clerical clip, now the key jumps out calmly when jerked,

I don’t move the track - it stands in one place, no wheels are needed for transportation,

I don’t use a fan, I’m used to it without it, although I would like to have this option, money was paid for it,

When a creak appears, the husband lubricates the track with silicone under the casing - all the details and something else there, the creak disappears for a couple of months,

Built-in programs are just a super bonus! Running with them is interesting and not boring. The track itself selects the speed and slope of the canvas, warning before this sound signal, very convenient,

I am very satisfied with the width and length of the running belt, I do not step in, even if I am tired or chatting on the phone,

I am very pleased with the quality of the construction in general, the track is made of quality materials, it is not flimsy, stable and reliable. So massive and heavy, my husband (95 kg) can withstand it calmly, I generally keep quiet about myself.

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B I HIGHLY RECOMMEND his home track. Just choose a more successful model or learn to put up with small and unpleasant jambs of this model. I suspect that in any track during operation, the jambs become obvious, the only question is whether you can put up with them. I reconciled.

I use these very good running shoes for running.

I use this top for running.

I will be glad to see everyone on my page, come in, you will find a lot of interesting things

Morning jogging, according to experts, is one of the most effective ways to lose weight. But not everyone has the opportunity to practice outdoors. Some people don’t have a suitable area for running, some don’t like the weather outside, or maybe they just feel uncomfortable. Therefore, the same experts suggested replacing jogging on the street with classes at home on a treadmill. How to use this simulator correctly and is it possible to overcome excess weight solely by training on it?

How effective is the treadmill for weight loss?

The main question that worries everyone who wants to lose weight with a treadmill is how many calories can be burned and how quickly this happens. It is important to understand here that the amount of energy consumed by each person is different. It depends on weight, physical fitness, regularity and duration of training, diet, and many other indicators. And also it should be noted that the calorie counter located on the simulator does not give a 100% correct result, it “averages” it. This is especially true for the first 10 minutes of training, when the body manages with glucose and glycogen, without using fat.

Calculating calorie burn during exercise

Calorie consumption when exercising on a treadmill depends on the pace and mode of training. Burning kilocalories on average is:

• with fast walking - 200-300 kcal per hour;
• with light running, about 400–500 kcal are burned per hour, which already allows you to lose weight;
• at a high pace of running per hour, from 600 to 800 kcal are lost.

Starting to exercise on a treadmill (magnetic, electric or mechanical), do not get hung up on calories. The main thing you should strive for is to improve your health. Remember to get good sleep. And in order to lose weight correctly and without harm to your health, exercise regularly and for as long as possible, but do not overload and monitor your heart rate. The recommended zone of this indicator for those who want to lose weight is 119-139 beats per minute. Running speed, calories lost, time, modes, heart rate and other indicators are visible on the computer screen built into the treadmill.

Contraindications

Treadmill workouts are high intensity. In this regard, it is contraindicated in the following diseases:

• cardiopulmonary insufficiency;
• problems with the bronchi;
• angina;
• hypertension;
• mitral stenosis;
• heart disease, etc.

In order for treadmill training to be effective and safe for health, follow the recommendations:

1. Choose comfortable shoes that provide proper foot placement, cushioning and ventilation. It is best to consult with an orthopedist, who will give professional advice on choosing shoes for your feet.
2. Start your workout with an easy walk - 7-10 minutes. Then get off the machine and do a few squats, bends, swings, and calf raises. Muscles should be warmed up.
3. When running, keep your arms at an angle of about 90 degrees, let them move freely. Do not hold on to the handrails so as not to shift the center of gravity.
4. Don't slouch. With incorrect posture (both when running on a treadmill and in everyday life), you will start having problems with your spine.
5. While running, look at the finish line. You can not bend down and look at your legs, as you can lose balance or stretch your back, neck.
6. Land correctly to avoid injury to your knee or ankle. If your running speed is about 8 km / h, it is best to land on your toe, distributing the load further on the entire foot.
7. Do not jump off the track at full speed to avoid injury. Better lose a few seconds, slow down and get off the track safely.
8. Do not take very large steps, choose the optimal width. Ideally, this is 3 steps per second.
9. Skip a workout if you don't feel well. A cold, high blood pressure, or a racing heart gives you a reason to take a day off today.
10. To burn more calories and keep the concentration of movements will help the change of running modes. Don't always work at the same pace. It is better to switch to a lighter mode, then to a more intense one.
11. If you run in the morning, don't do it on an empty stomach. A few tablespoons of oatmeal, an apple and a glass of water before a workout is what you need. And immediately after training, it is better to refrain from eating.
12. Do not immediately take too high a pace. The load should be increased gradually.

2 ways to lose weight on a treadmill

In three months, you can lose 4 to 8 kg of weight if you use the following exercises:

1. Long but effective. Every day or even twice a day, train for an hour, light jogging or walking. This is especially true for obese people. Do not forget about the right diet and proper sleep. Carbohydrates and proteins - that's what should be in your diet in sufficient quantities. Fatty and fried foods are best avoided. It is also important to eat according to the regime, 5 times a day, in small portions.
2. Not slowly, but surely. Interval training allows you to lose weight quickly. After the warm-up - a moderate run for three minutes, then a minute of accelerated mode. Slowly increase the difficulty of the workout by increasing the intervals in the direction of speed. You will end up with a 1:1 ratio and finish your workout at 2:1 intervals (where 1 is your recovery time). Be careful not to overwork. The session lasts 20-25 minutes. This method of losing weight should be applied 3-4 times a week for three weeks. Then you should switch to a lighter course (also for 3-4 weeks).

By exercising on a treadmill, you can lose weight from 4 to 8 kg

Watch your breath. Breathe deeply through your nose. Each inhalation and exhalation should be equal in time to two steps. If this breathing becomes difficult, inhale through your nose and exhale through your mouth. The occurrence of shortness of breath indicates that you have chosen too high a pace of running.

Walking at a fast pace is great for burning excess fat. Such training makes it possible not only to lose weight, but also to achieve the elasticity of the muscles of the whole body. Start walking briskly for 30 minutes a day, increasing your daily time until you reach 60 minutes or more. Listen to your body - it will tell you when it's time to stop walking.

Switching the speed will help you get a charge of vivacity from your workout. From monotony, time drags on long and boring. By changing the pace, you will not only lose weight faster, but you can also get real pleasure from exercising on the simulator.

Whether you walk or run, it doesn't matter. Increase the angle of incline and thereby you will increase the load, which means you can burn more calories. Set the angle of the track so that you are comfortable.

Training in the maximum acceleration mode is most effective for losing weight, but you have to work to the limit, because sprinting is a super-fast running mode. However, calories are burned at full capacity. To begin with, we do a sprint for 30 seconds, then a calm step for 2-3 minutes. So we repeat 4 times. Over time, gradually increase the sprint to 10 visits.

Treadmill workout programs

For beginners, training with different speed modes is most suitable: from low to high. It is also called "fartlek" (Swedish).

1. Easy run - speed 4, time - 1 minute.
2. Moderate run - speed 5, time - 1 minute.
3. Fast run - speed 7, time 1 minute.

The cycle must be repeated without stopping 7-10 times (in time - about 30 minutes). Switching to easy running, you rest. If you want to increase the load, change the incline of the treadmill or add speed. Beginners are recommended to do such runs 3 times a week for a month.

When exercising on a treadmill, it is important to choose the right training mode.

After you pass the beginner level, you move on to the intermediate level, where the running methods are more dynamic and there is a more complex interval load.

• Fast run - speed 8.0, time - 90 seconds.
• Fast run - speed 8.2, time - 80 seconds.
• Fast run - speed 8.4, time - 70 seconds.
• Fast run - speed 8.6, time - 60 seconds.
• Fast run - speed 8.8, time - 50 seconds.
• Fast run - speed 9.0, time - 40 seconds.

After each "step" you need to take a rest - 1 minute of brisk walking. Having passed all this “ladder”, go back in reverse order (from bottom to top), only do not change the speed, stay at the maximum all the time - 9.0. If you feel that you can take an even greater load, add an acceptable angle of inclination for yourself.

Experienced runners always use interval running, raising their level of training even higher. Check out one of the toughest treadmill programs out there:

• 1 minute fast (10) + 1 minute rest (7).
• 1 minute fast (9.8) + 1 minute rest (7.3).
• 1 minute fast (9.6) + 1 minute rest (7.6).
• 1 minute fast (9.4) + 1 minute rest (7.9).
• 1 minute fast (9.2) + 1 minute rest (8.2).
• 1 minute fast (9.0) + 1 minute rest (8.5).
• 1 minute (8.8) +1 minute (8.8).
• 1 minute (8.6) +1 minute (9.1).

Using this 8-cycle training scheme, you will lose calories as quickly as possible. This technique is used if you want to lose weight in a month. However, do not forget that before moving on to the third level, you must complete the previous two.

Video: running for weight loss

Mistakes when running on a treadmill

Mistakes in training are made not only by beginners, but also by experienced people who at one time were inattentive to the rules of training on a treadmill. But if you make mistakes, you can not only not achieve the desired results, but also harm your health. We list the most common:

1. You lean on the handrails, thereby shifting the center of gravity and transferring the load intended for the legs to the hands. The skeletal system and joints of the hands suffer from this error.
2. You do not increase the load from workout to workout. All body systems should feel an increase in the intensity and pace of running - then they tune in to active correct work.
3. Wrong breathing. Breathe through your nose, calmly and evenly.
4. You are a beginner on the treadmill, and already take the maximum start. Loads should increase slowly and gradually, from day to day.
5. You don't feel well, but you still train. Your willpower is, of course, a plus. But experts strongly recommend resting while at least some discomfort is felt.
6. Wrong landing. At high speed, to avoid injury, you should put your foot on the toe.

This is just a small list of mistakes that can be made while running on the treadmill. To avoid these and other blunders, it is best to have a few runs with a professional trainer or at least consult with him.

The presence in your own house or apartment of a simulator for sports today is not surprising to anyone. Manufacturers of such equipment strive to develop small, mobile and easy-to-use models that can be used independently without outside help. At the same time, despite the active entry into the segment of innovative technologies, traditional solutions remain relevant. These include the mechanical one, which emphasizes its reliability and efficiency. Of course, the usual principle of the simulator against the background of more modern analogues has some disadvantages, which should also be taken into account when buying equipment.

General information about the mechanical treadmill

The fundamental difference between models of this type is the complete elimination of power drive mechanisms, including an electric motor. This means that the movement of the walking belt will be driven directly by the user. This method of functioning determines the pros and cons that a mechanical treadmill has. Reviews, for example, note that the mechanical principle of operation contributes to increased stress on the joints. And on the other hand, getting rid of the need to connect to the mains allows you to use the equipment offline.

The main parameters that should be considered when choosing models of this type will be reduced to the size of the canvas and the configuration of the handles. Despite the extensive possibilities of adjustments, the issue of compliance with a specific model of the user's configuration always remains relevant. The brake that the simulator is equipped with also matters. The mechanical treadmill during operation is controlled by the force applied by the user himself, but the brake mechanism can also adjust the movement of the belt in accordance with the optimal specified rhythm.

Instructions for the maintenance of the simulator

Equipment should be installed on a level surface so that a free space radius of at least 50 cm is maintained around the training area. The treadmill should be securely fixed - if possible, it should be placed on gymnastic mats that will minimize noise and vibration during training. During operation, periodically check the reliability of the connections of individual parts of the equipment and the quality of the main attachment to the floor covering. The unit must also be cleaned regularly. The service life that a mechanical treadmill will last without repair depends on how well care products are selected. Reviews emphasize that it is best to use a soft cloth pre-moistened with a neutral mixture of washing liquid to care for surfaces. The manufacturers themselves do not recommend the use of aggressive and abrasive solutions based on white spirit, benzene, acetone, etc.

User manual

Classes should begin after a light warm-up and at a slow pace, which should gradually build up. It is advisable to refuse loose clothing, as its individual parts can be pulled into the moving mechanisms of the equipment. During the run, you should not swing the simulator around - despite the fixation, excessive vibrations contribute to the wear of the equipment. The exercises themselves must be performed in accordance with a previously thought out program. This applies to both the time of the lesson and the pace of the run. The typical manual for a mechanical treadmill warns against exercising with sets longer than one hour and notes that the treadmill is not intended for medical purposes. You should finish the running session smoothly, focusing on the rate of slowing down the speed of the canvas itself.

Reviews about Torneo models

The Italian brand Torneo is, if not the leader, then one of the leaders in the sports equipment segment. Fans of the manufacturer in this case pay special attention to the Sprint T-115 treadmill, which is suitable even for owners of small apartments. According to users, the unit is compact, easy to use and mobile. What is very important, this is not a classic mechanical type simulator. It is connected to the mains, but not for an electric motor, which is not in the design, but to provide additional functionality. Heart rate measurement, exercise time and speed tracking are just some of the indicators that this mechanical treadmill displays on the display. Reviews also note the richness of training programs, among which there are pulse-dependent ones.

Reviews of HouseFit models

There are also many interesting offers in the line of the American manufacturer HouseFit. The most modern and attractive model is the HT-9147HP. Again, this is an example of a hybrid solution that combines both touch sensors and a traditional mechanical trainer. The treadmill gets positive reviews for its long and wide belt, ergonomic handles and ease of assembly. This option is especially convenient for people of large build, although if desired, the design can be adjusted to suit the needs of short and thin users.

This simulator also has negative sides. So, in the course of classes, many owners note the noisy work of the rollers, which can only be eliminated by updating the system for fixing work items. However, this shortcoming is compensated by an acceptable price tag. On the market, a mechanical one is available on average for 12-13 thousand rubles.