How to use a Treadmill for Beginners
How to use a Treadmill for Beginners All the wonders you seek are within yourself. SportsPeopleObjectivesMoreFormats
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The treadmill is an effective device for burning calories. You practice at home, without depending on the weather , all year round! The treadmill is:A significant advantage: that of running… at home and at your own pace!Sustainable, long-term investmentA solid material and accessible to all to practice safely , also recommended for rehabilitationBetter cushioning than on city surfaces
A treadmill does not require any specific adjustments except for speed and incline .
For a good start, focus on a straight back or leaning slightly forward , while wrapping the abdominal strap . Strong and sheathed abs limit the stresses on the lower back.
The treadmill offers a multitude of exercises : possible work on walking , running at a moderate pace (jogging) or at a faster pace. The use of the inclination also makes it possible to modify the difficulty of the effort and to use more certain muscles, in particular the glutes and thighs. The march steep provides more comfort in the joints and back, while burning up to 4x more calories.
Julie, sports coach at the Domyos Club, offers you this typical training session to start practicing the treadmill .To warm up, do some leg curls and stretching (quadriceps, hamstrings, calves).For the first session, start with walking at a pace (between 4 and 6 km / h) that is right for you to familiarize yourself with the mat, then gradually increase the speed. If you want to run, always remember to lengthen the stride towards the front of the mat and especially to set the speed of it on your pace and not the reverse.
On the first few weeks, start with 40-60 minute sessions10-15 min: warm-up in fast or light running25-35 min: session body at regular pace (around 70% of maximum heart rate)5-10 min: return to calm in fast walking or light runningGradually, you will find a comfortable pace and enough endurance.
On the following weeks choose the variations that suit youGradually lengthen the duration of the session body to increase the durationShorten the warm-up phase to 5-10 min Increase running speedUse the split body method: alternating 6-12 blocks from 30 to 60 sec by varying the running speed (walking or light / moderate or fast = higher than the normal running speed)Gradually increase the number of blocksPerform two to three sessions per week with a day of rest in between. CHECK OUR RANGE OF TREADMILLS Related tagsRelated tags :FitnessFitness Cardio
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All you need advice and stories for your sport, delivered straight to your inbox (every month).Nothing more.Nothing less.Thank you! Your submission has been received!Oops! Something went wrong while submitting the form. P.S: You will enjoy this.Mar 2, 20212MIN READHow to use a Treadmill for Beginners
Settings, position, typical session, ... Discover our practical tips for getting started on cardio training on a treadmill in the best possible way!READ MOREDecathlon
You just purchased a treadmill? Before you start, here is our advice for using it well. Discover the benefits of this cardio machine and follow our advice for your first sessions. 1 WHY USE A TREADMILL
The treadmill is an effective device for burning calories. You practice at home, without depending on the weather , all year round! The treadmill is:A significant advantage: that of running… at home and at your own pace!Sustainable, long-term investmentA solid material and accessible to all to practice safely , also recommended for rehabilitationBetter cushioning than on city surfaces
2 THE RIGHT ADJUSTMENT
A treadmill does not require any specific adjustments except for speed and incline .
3 THE RIGHT POSITION
For a good start, focus on a straight back or leaning slightly forward , while wrapping the abdominal strap . Strong and sheathed abs limit the stresses on the lower back.
4 THE GOOD EXERCISE
The treadmill offers a multitude of exercises : possible work on walking , running at a moderate pace (jogging) or at a faster pace. The use of the inclination also makes it possible to modify the difficulty of the effort and to use more certain muscles, in particular the glutes and thighs. The march steep provides more comfort in the joints and back, while burning up to 4x more calories.
5 THE STANDARD SESSION
Julie, sports coach at the Domyos Club, offers you this typical training session to start practicing the treadmill .To warm up, do some leg curls and stretching (quadriceps, hamstrings, calves).For the first session, start with walking at a pace (between 4 and 6 km / h) that is right for you to familiarize yourself with the mat, then gradually increase the speed. If you want to run, always remember to lengthen the stride towards the front of the mat and especially to set the speed of it on your pace and not the reverse.
On the first few weeks, start with 40-60 minute sessions10-15 min: warm-up in fast or light running25-35 min: session body at regular pace (around 70% of maximum heart rate)5-10 min: return to calm in fast walking or light runningGradually, you will find a comfortable pace and enough endurance.
On the following weeks choose the variations that suit youGradually lengthen the duration of the session body to increase the durationShorten the warm-up phase to 5-10 min Increase running speedUse the split body method: alternating 6-12 blocks from 30 to 60 sec by varying the running speed (walking or light / moderate or fast = higher than the normal running speed)Gradually increase the number of blocksPerform two to three sessions per week with a day of rest in between. CHECK OUR RANGE OF TREADMILLS Related tagsRelated tags :FitnessFitness Cardio