Running on the treadmill in the gym or at home is an easy and effective way to exercise because it requires little preparation, physical and maintains the benefits of the race, as the increase of physical endurance, fat burning and development of multiple muscle groups, like legs, back, abdominals and glutes.
Although the race may be made abroad without any device, running on the treadmill has other benefits, such as allowing the practice of physical activity on rainy days, for example. Here’s an example of training to run 15 miles on the treadmill or on the street.
Benefits of running on the treadmill
In addition to allowing the race to happen regardless of rain, excessive heat or cold, running on the treadmill has other advantages, for example:
Increased safety: run on the inside with a mat reduces the risk of accidents and injuries, as putting your foot in a hole or traffic accidents, while increasing safety;
Run at any time of the day:you can use the treadmill any time of the day and, therefore, it is possible to burn fat even after you finish the daily tasks. Thus, the race can be done in the morning, afternoon or night, regardless of weather;
Keep the pace:in the wake it is possible to regulate a constant speed of the race, keeping the race becomes very slow over time. In addition, it prevents the person speed up without realizing it, what could you do with that if you feel tired more quickly;
Regulate the type of floor surface:the treadmill, in addition to regulate the speed, it also lets you make it difficult to race through changes in the slope of the treadmill, allowing you to run in floors and accented, as if it were running on a mountain;
Control the heart rate: usually the mats have machines that help in measuring the heart rate through contact of the hands with the bar of safety, for example, and so it is no longer possible to avoid heart problems such as tachycardia, in addition to checking the maximum heart rate achieved during exercise.
In addition, running on the treadmill for 30 minutes, 3 to 4 times per week, improves sleep habits, boosts energy levels and protects against cardiovascular problems, such as high blood pressure or heart failure, since it is capable of promoting the decrease of cholesterol levels in the blood and the blood pressure. Learn about other benefits of running for health.
During the running on a treadmill it is possible to work the muscles of the legs proportional force, in addition to being able to vary the type of training, thus avoiding monotonous, by changing the inclination and speed. Thus, it is possible to do a workout that promotes the acceleration of metabolism, such as HIIT, for example, which is a high-intensity exercise in which the person runs for 30 second to 1 minute at its maximum speed, and then rest the same amount of time passively, that is, standing, or walking.
The running on a treadmill is interesting for those people who are afraid of running in the street due to the cars, holes, or the amount of people and that do not have a lot of balance, for example.
Tips for running on the treadmill
To run on the treadmill without hurting yourself or giving up because of pain or muscle injuries, some simple tips include:
Start with a warmup of 10 minutes, stretching your arms and legs;
Start running in a lower gear, increasing every 10 minutes, for example;
Put the straight trunk and to keep the gaze directed to the front;
Do not hold on the side of security;
Avoid tilting the treadmill in excess, especially in the early days.
Running on the treadmill is an easy activity and, usually, without danger, however, it is recommended to use the instrument under the guidance of a physical education teacher or physical therapist, avoiding to aggravate health problems such as arthritis or overload the heart.
In addition, when the person is with the weight above normal, must have special care, how to calculate the beats of the heart, or strengthen the muscles, for example, to prevent cardiac complications or wear and tear of the joints. Check out some tips to start running when you’re overweight.