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.

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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 investment
  • A solid material and accessible to all to  practice safely , also recommended for  rehabilitation
  • Better cushioning  than on city surfaces

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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.

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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.


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On the first few weeks, start with 40-60 minute sessions

  • 10-15 min: warm-up in fast or light running
  • 25-35 min: session body at regular pace (around 70% of maximum heart rate)
  • 5-10 min: return to calm in fast walking or light running
Gradually, you will find a comfortable pace and enough endurance.

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On the following weeks choose the variations that suit you

  • Gradually lengthen the duration of the session body to increase the duration
  • Shorten the warm-up phase to 5-10 min
  • Increase running speed
  • Use 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 blocks
Perform two to three sessions per week with a day of rest in between.

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CHECK OUR RANGE OF TREADMILLS
Related tags
Related tags :
Fitness
Fitness Cardio
Whey protein