In order to lose weight and thus give their own figure almost perfect forms, women, as a rule, choose a diet. However, they completely forget about the need to also play sports, because with hypodynamia, even fasting is not able to burn the hated calories. It is not necessary to visit the gym every day: you can achieve effective results at home, and doing one single exercise – interval walking. Only the consequences of your physical activity will please you much more if you purchase a treadmill to solve the problem of excess weight.
The benefits of the simulator
Regular treadmill training, compared to other fitness methods and automated body shaping tools across the board, is the most popular among those who know a lot about the sports approach to weight loss. The fact is that this simulator, or rather, exercises with its help, have a beneficial effect on the state of the human body, at least – most of its systems.
By exercising on a treadmill, you not only burn calories, but also activate the respiratory and cardiovascular systems, stabilize your blood pressure, increase blood supply to internal organs and metabolic rate, strengthen bones and joints, increase muscle tone and immunity, supply oxygen blood. And there is also a development of endurance and willpower, mood and self-esteem increase. In general, all the fun!
We train right!
In order for treadmill sessions to bring the expected results, it is necessary to strictly follow individually selected programs. We’ll talk about how to do this a little later, but now we’ll try to get to the bottom of another, no less acute question: how to properly train on the simulator through interval walking to get the desired effect?
1. Features of the position of the body. When doing exercises on a treadmill, watch your own chest and shoulders – they need to be straightened, with your back – it should be straight, with your arms – bend them at your elbows so as to create a right angle, with a press – strain it.
2. Breathing. Preferably deep and only through the nose. This will help maintain proper blood circulation, high oxygen levels in the blood, stabilize metabolic processes. In the case of rhinitis, inhalation must still be done through the nose, and exhalation is allowed through the mouth.
3. Tilt angle. It will have to be changed periodically during training, which will add tension to the exercises, and the process itself – effectiveness: fat will be burned faster. Interval walking involves alternating walking at a specific speed on an incline.
4. Speed. Here, too, emphasis is placed on the prohibition of monotony and monotony, which deprive motivation. Only the alternation of different speed modes, for example, calm and active walking, will justify your hopes placed on interval movements through a treadmill.
5. Time. It allows you to make classes more organized, regular, to prevent the state of overtraining, the consequence of which is the regression of training, that is, the lack of positive results. Interval walking should be used for weight loss daily, but not for long – within 30 minutes. Note that this type of exercise is good for beginners. Sooner or later you will want more and move on to interval running, which will give you unprecedented pleasure – no less than interval walking.
Selection of an individual program
As mentioned above, you should draw up a scheme of interval training on a treadmill for a specific person who is starting to train, so that the results are really pleasing. You can resort to a little trick: buy a subscription to a fitness club, ask a trainer-instructor in between times to pick up this most coveted individual program for you. However, there is another option that does not require a penny of cash costs: it consists in independently forming an interval training scheme on a simulator.
All you need is a heart rate monitor and a treadmill. Start by walking for 10 minutes – that is, with a warm-up. Then switch to walking at a speed of 7-9 km / h with a flat treadmill. During this exercise, measure the pulse as often as possible, and record the data. First go 5 minutes in intensive mode, after – the same amount, but slowly. Wait until the pulse returns to normal, and breathing becomes calm, and raise the canvas of the track by 6º. After 5 minutes of brisk walking downhill record the heart rate (heart rate). Gradually reduce your walking pace and stop the machine.
Now the most important thing: you need to compare the measurement data when walking without a slope of the track and on a slope. If the first indicators are higher, choose the scheme of interval training on the treadmill for weight loss No. 1. In case of increased heart rate when walking downhill, practice according to scheme No. 2. Both will be presented below.
Scheme of interval training on a treadmill for weight loss No. 1
The workout is preceded by a warm-up, namely, calm walking at a speed of 4-6 km / h. It lasts 10 minutes.
Directly classes on the treadmill begin with a calm walk for 5 minutes at the same speed as during the warm-up, but at a slope of the fabric of 3-6º.
The second stage is a two-minute brisk walk at a speed of 7-9 km / h. Teach: no slope of the track.
The third phase is brisk walking for one minute.
Somewhere from the second workout, you need to increase the frequency of performing the 1st, 2nd and 3rd type of movements up to 3-4 times. After the main interval training, it is recommended to carry out another half-hour walk without lifting the canvas in a calm rhythm.
Scheme of interval training on a treadmill for weight loss No. 2
There is also a warm-up before the main workout. And in the same way, this is a 10-minute walk at a normal pace, that is, at a speed of 4-6 km / h.
Stage I – walking at the speed indicated above. We do not raise the canvas of the track.
Stage II – gentle walking without a slope for two minutes, then with a 2º slope for 2 minutes, after two minutes walking at a 4º slope, and so on. That is, each time we increase the angle of the canvas by 2º, until a total of 10 minutes of walking has passed. Then we gradually reduce the angle of inclination each time in exactly the same way by 2º, but we already go down.
All intervals, except for the warm-up, should be repeated 3 or even 4 times. In the future, walking at a normal pace is replaced again by fast walking. After training, a 25-minute walk at a 6º incline is desirable.
During interval walking on a treadmill, you need to constantly monitor your heart rate with a heart rate monitor. Having fixed its decrease, it is necessary to take certain measures, namely, to increase the speed and the angle of inclination of the simulator canvas. Otherwise, you will never achieve an effective and rapid reduction own weight.
Do not forget about the importance of proper sports nutrition. Follow a special regimen to get good results: eat often, 5-6 times a day, but in small portions. So you will avoid overeating and the appearance of extra pounds, body fat. Enrich your diet with proteins, complex carbohydrates, minerals and vitamins. Let the treadmill be your only joy!