Features of the device of treadmills

Most models provide the ability to control the intensity of the workout: you can change the speed of the treadmill depending on your physical condition. In addition to the speed of the treadmill, you can also change the angle of its inclination – this is another option of the simulator.

Also on a special monitor you can see the number of calories burned, track the time of the lesson and find out the distance traveled. If you want to track the dynamics of training, the memory of the simulator has a function for saving the results of previous exercises. To buy a treadmill for your home use our tips for choosing .

Benefit for health

Pros of Daily Treadmill Exercise

• when running, calories are burned more intensively;
• when exercising on a treadmill, all muscles are trained;
• metabolism will improve;
• the work of the spine, as well as joints, will improve;
• running has a calming effect, because during training endorphins are produced – the so-called “hormones of happiness”;
• psychological fatigue will go away;
• working capacity will be increased;
• the work of the heart and blood vessels will improve.

Simple training rules

• Exercise in the morning. It is in the morning that calories are burned most intensively.
• The time you should spend on training is 30-40 minutes.
• Drink water. Do not allow dehydration of the body.
• Start your activity with a slow run for a few minutes. Before finishing your workout, you need to slow down your running pace and allow your body to cool down, after which it is recommended to walk for a few minutes.
• Watch your pulse, it should be no more than 130 beats per minute.
• Breathe rhythmically.
• Listen to music, because running to your favorite songs will be much more enjoyable and interesting.

Physically active people who constantly keep their muscles in good shape manage to organically weave training into their lives. Classes in the fitness club give them pleasure and joy, help them cope with pressing problems, and serve as a source of strength necessary for their main activity.

For beginners, it is easier to adapt with some theoretical training. It has been established that for the correct selection of the diet, the system of physical activity and the time for its implementation, one should take into account the physique, the features of which are inherent in the genotype. Bodybuilders prefer Sheldon’s classification, dividing people according to morphological characteristics into three categories:

• Endomorphs are people with a slow metabolism, prone to obesity and losing weight with great difficulty.
• Mesomorphs are proportional, looking like real athletes if desired. Looking ahead, we can say that their activity is almost equally effective at any time of the day.
• Ectomorphs – they are characterized by thin, long arms and legs, thinness, sinewy, hard-to-develop muscles.

However, in reality, all these signs are found in every person.

The choice of time for training also largely depends on the chronotype and type of higher nervous activity.

MORNING WORKOUTS

Most suitable for “larks” who can easily get out of bed early morning. It is believed that early exercise, especially on an empty stomach, is optimal for endomorphs, since the body needs to intensively burn stored fats to obtain the necessary energy. And the increased metabolism persists for many hours.

Other benefits:

• During classes in the fitness club, you acquire a charge of vivacity and strength for the whole day, a good mood, a willingness to master knowledge or perform feats of labor;
• discipline is brought up. Practice has shown that it is much easier to train yourself to go in for sports in the morning than after a hard day’s work;
• if you prefer to go outside, you can enjoy the clean fresh air, low crowds, no distractions;
• the body rested overnight is ready to work in full force. Morning is the best time to lose weight.

Disadvantages:

• the person is not yet fully awake, the muscles are not warmed up, so the warm-up should be carried out completely and in accordance with all the rules;
• before strength training , you must definitely eat a hearty meal, which will also take time;
• Intense physical activity early in the day can cause overwhelming apathy and fatigue by the end of the day.

DAY WORKOUTS

They are considered the most versatile, suitable for people of any physique and chronotype. Group fitness programs during this time can be attended by schoolchildren, students, and adults with flexible working hours.

Benefits:

• the upcoming lesson obliges you to have lunch, but does not allow overeating, which has a beneficial effect on the beauty of the figure;
• by four o’clock in the afternoon, the body temperature rises, the lungs function perfectly – these are optimal conditions for running, dancing , stretching, cycling, crossfit, aerobics and other group fitness programs that involve intense physical activity;
• physical activity perfectly relieves stress experienced in the morning;
• improved blood supply to the brain will allow you to continue working fruitfully and cope with complex tasks;
• at this time, endurance, which is important for resistance exercises, increases, and muscle mass grows better.

Disadvantages:

• suddenly arising urgent matters can disrupt the planned trip to the gym ;
• if it happens during lunchtime, there may not be enough time to complete the entire planned complex.

EVENING TRAINING

Most suitable for ectomorphs and “owls” that develop vigorous activity closer to sunset. And in general, group fitness workouts gather at such a time the maximum number of participants. This is not surprising, because the most common working hours of offices and institutions are from 9.00 to 18.00.

Benefits:

• in the early evening, at 5-6 o’clock, strength training with weights, requiring considerable endurance, as well as exercises for pumping up muscles, are most productive;
• after 7 pm, yoga, body flex, stretching, body & mind , etc. are preferable . They allow you to get rid of the stress accumulated during the day and relax. The exercises included in the complexes strengthen different muscle groups, form a beautiful posture, develop flexibility that prolongs youth;
• a person who has eaten 1.5–2 hours before a workout will not gorge on before bedtime.

Disadvantages:

• physical activity makes people with a labile nervous system agitated, preventing them from falling asleep for a long time. Therefore, the advice of qualified specialists is to finish classes before 10 pm, giving yourself time to calm down. Later, it is advisable only for a relaxing swimming ;
• people who are not very organized may have several reasons during the day that prevent them from going to the gym after work. This is banal laziness, and a spoiled mood, and an invitation to meet with friends, so it takes a lot of willpower not to succumb to temptation.

FINDINGS

Few of the working people can afford group fitness workouts in the morning or in the evening in accordance with theoretical calculations, and there is no one hundred percent connection between the time of training and their results. Regularity, perseverance, desire, mood for success are important. The body itself will tell you what it needs, and then you will not have to torture it – the results will not be long in coming.

Whatever type of physical activity a person is fond of, the main goal should be to improve health, improve health, and improve the quality of life. In addition to the correct selection of exercises, a balanced diet, sound sleep, and proper rest will help to achieve this.

This program will allow you to strengthen your pelvic floor muscles, open your pelvis, improve blood circulation and even heighten the sex experience!

As you exhale, rounding your back, you need to twist the pelvis and tighten the deep abdominal muscles, as if pulling them in and up. Try to feel a stretch in the lower back and relax your neck by dropping your head down completely. strengthening the muscles Then, while inhaling, return to the starting neutral position. The back is straight.

“SHOULDER POST”

The starting position is lying on the back, legs are bent at the knees, the legs are perpendicular to the floor, the feet are at the width of the pelvis. Emphasis on the work of the buttocks and pelvic floor muscles, as well as articulation (traction) of the spine.

As you exhale, twisting the pelvis, tighten the buttocks, draw in the deep abdominal muscles, creating a “vacuum effect” and lift the pelvis, leaving support on the shoulder blades. The neck is relaxed. As you inhale, return the pelvis to the floor, stretching the entire spine along the floor.

“ROLL”

Emphasis on the work of the pelvic floor muscles and the articulation of the spine.

Having grouped, pull in the abdominal muscles and, maintaining this strength, perform a roll, touching the floor with your shoulder blades, and then come back. Try to do the exercise smoothly.

WE REVEAL THE MUSCLES OF THE INNER THIGH

The starting position is sitting on the floor, with straight legs open as wide as possible to the sides. Legs active, create traction through the heels. Begin bending forward with your back straight, creating a gentle stretch of the inner thigh muscles. Hold this position for 30-40 seconds.

BENDS TO ONE STRAIGHT LEG

Starting position is sitting with one leg extended to the side.

While inhaling, keeping the buttocks pressed to the floor, tilt to the side, towards the straight leg.

INVERTED POSITION

Group, lift your pelvis and extend your legs up to an upright position.

Tighten your glutes and abdominal muscles. Feel active legs, stretch your toes up. Hold the position for 30 sec.