Sports activities help us to maintain our health and body in the required shape. The topic “about the benefits and dangers of playing sports”, we will leave for next time. And today we’ll talk about the “necessary form”. If we compare some sports “exercises” in terms of their effect on calorie burning, we can get something like the following information.
Calorie consumption
Type of sport Number of calories burned, kcal/h
Cycling (8.8 km/h) 250
Cycling (from 8.8 to 16 km/h) 250 – 385
Strength training 270 – 450
Aerobics (low intensity) 400
Tennis (singles) 415
Rowing machine 445
Aerobics (high intensity) 520
Swimming 630
Running (1 km in 6 min) 750
It’s no secret that walking and running help speed up metabolic processes in the body. And I think that I won’t “discover America for you” if I say that a modern woman living in a metropolis does not have to run in the park or at the stadium in the morning. In hot and cold, in rain and snow, you can run perfectly at home – on a treadmill. Today it is one of the most popular and purchased simulators.
Why? I will try to help you understand this issue. Shall we start?
1. If you’re wondering “Why a treadmill?”
Arguments in favor of a treadmill:
Plus, the first one – up to 860 kilocalories are burned per hour of training on the treadmill.
Plus the second – the treadmill is indispensable for the normal functioning of the cardiovascular system.
Plus the third – a variety of shapes and sizes. You are sure to find a simulator “for your area”, in addition, there are folding options for this simulator.
The versatility of the exercises and loads performed.
Optimal load on the spine and joints, which is important for the elderly.
2. In order for you to be more knowledgeable in the “question” about treadmills, let’s look at what it is collected from. And what parameters should be paid special attention to.
Treadmill construction. Choosing a treadmill
The main thing in a treadmill is a motor or an engine, as it is more convenient for anyone to call it. When choosing a track, do not be shy and choose a model with a powerful and massive engine, such a track will last “well, for a very long time”, and this is actually the case. Usually the peak power of the engine is indicated in the advertising booklet, and the constant power is indicated directly. on the engine itself.
The recommended power is at least 1 hp, but if your weight exceeds 80 kg or if you plan to run and not just walk, then it is better to choose a more powerful model.
The second thing you should pay attention to when choosing a treadmill is the size of the running belt and the thickness of the deck. The size of the running belt should be at least 110 cm long and 40 cm wide, and the thickness of the deck should be 2-2.5 cm – these are the most comfortable parameters for walking and running. Pay attention to the shock-absorbing suspension, choose a model with a shock-absorbing suspension located under the deck, but if the shock absorption system is located on the racks of the track, it is not very effective.
One more fact. You can save on electronics. Less expensive models have standard settings for speed, distance, calories burned, time, and incline. More expensive models have a heart rate sensor, automatic load and incline changes, etc.
3. Virtually no limits
According to studies, in the field of the influence of physical exercises on human health, the most effective and positive effect, according to experts, is running.
During running, oxygen metabolism is activated, this occurs due to the load on the cardiovascular system. But remember, so that the benefit does not turn into a threat, do not exceed the permissible loads. With adequate loads, there is a gradual strengthening of the heart muscle, the condition of blood vessels and blood properties improves, excess fat is utilized, and the activity of the nervous system is normalized.
Another indisputable plus is that we are taught the elementary running technique at physical education classes at school, so you won’t need classes with an instructor, except when running is assigned to you for medical purposes.
Running is a miracle cure that, at minimal cost, gives an amazing physiological effect.
As for “almost without restrictions”, it should be noted here that there are certain health restrictions.
Contraindications for running on a treadmill
People suffering from:
mitral stenosis;
congenital heart disease;
thrombophlebitis of the lower extremities;
severe disorder of the heart rhythm;
insufficiency circulation.
In addition, it is worth remembering that running is not a substitute for other physical exercises (for example: aerobics), but only complements them, enhancing the effect.
I wish you a good run. Get fit!