How to train on the treadmill
The treadmill is the most widely used cardiovascular training equipment. But do we know how to use it properly? In this guide, we'll cover the benefits of treadmills and training methods by level. We'll give you helpful tips for a safer and more effective workout, and if you're having trouble choosing a mat, we'll also give you a guide to choosing the most appropriate mat. Nothing stops you from running: If bad weather prevents you from going outside, you can always use a treadmill.
There is no such thing as bad weather, just thin people.
Benefits of running on a treadmill
There is no doubt that running and walking are exercises that allow us to burn the most calories. It can also be said that you burn more calories on the treadmill than you do on the go, because you sweat more, which increases your calorie consumption. To simulate the friction/drag of your outdoor running, simply choose an incline of 1-2%. Of course, the expenditure of calories increases in proportion to the speed and distance traveled, which everyone determines according to their physical condition.
Running and walking primarily work the legs, buttocks, and calf muscles. What's the perfect exercise to loosen up and fight retention issues? Decreasing the speed and increasing the inclination, in order to increase the working time (foot support) on the mat and thus muscle contraction and blood circulation.
Cardiovascular training on the treadmill activates blood circulation and improves the efficiency of the heart: therefore, we are more resistant, feel less tired, and are ready to face our daily activities. In addition, with this type of training, we activate the joints that retain the flexibility necessary to prevent accidents or problems due to aging.
With the mat, we can manage workloads and speed, and create custom training methods. To do this, we can use the profiles and levels defined by the device, work on the heart rate or even by certain applications. All of this allows us to train differently depending on our goals, from weight loss to marathoning.
How to train on the treadmill
Incline increases allow you to focus on cardio-respiratory efficiency and muscular endurance. For gradual work without excessive fatigue, it is advisable not to exceed a slope of 4% for running and 5 to 8% for walking. We also recommend alternating incline and flat stages every 3 to 4 minutes.
Suitable exercise for beginners. On the treadmill, the body performs a movement similar to the movement of walking or running on the road. We used the adjective similar because the effect of activity on the carpet is different from that of running outdoors: shock absorbers, for example, have less impact on joints than on tar or cement, and the focus is greater because the level of support is always flat and so you don't have to pay attention to the pitfalls of the terrain.
For all of these reasons, a treadmill is recommended for those who begin or resume physical activity after a long break. The ideal is to start walking and gradually increase the intensity of the exercise. For slow walking, a speed of up to 5 km/h is recommended, and between 5 and 6.5 km/h for brisk walking. For racing, it will be necessary to set a speed above 6.5 km / h.
Jogging is recommended if you want intense exercise and weight loss and walking if you want to tone your muscles. Whatever your level, the important thing is to always do a warm-up and finish with stretching. The ideal is to train three times a week for at least 30 minutes, trying to be consistent for at least 3 months.
Marathon preparation training. The recommended training to prepare for a marathon is based on controlling the intensity by monitoring your heart rate.
Using sensors placed on the device or a heart rate monitor, it is possible to program an exercise based on a constant heart rate, which must be at least 75% of your maximum heart rate. In subsequent sessions, as soon as it is possible to maintain the same training intensity for 45 minutes, it is possible to gradually increase the heart rate (from 5 to 10 beats per session).
Useful tips for effective exercise
Outdoor running and indoor running: Can the same shoes be used? In principle, yes, but if you plan to use them on a treadmill only, you should choose shoes that are lighter and have less cushioning, since the running surface of the treadmill is already cushioned and less hard than tar or cement. On the other hand, if you use your shoes outdoors as well, they should be more structured and cushioned.
During the exercise, you should always remain straight, look forward and do not turn so as not to risk getting distracted and falling. A mirror placed in front of the mat can be very useful for correcting posture errors during a race. Professional athletes can undergo a foot support analysis to understand how their posture is being worked out: this service is often offered free of charge at specialized running stores, or provided by a podiatrist.
Depending on the ambient temperature and humidity, in the club or at home, it is necessary to drink. Keep a bottle of water or other beverage handy. The grinders are equipped with places to put them.
To gradually relax the muscles, it is a good idea to finish the exercise with 5 minutes of slow walking (recommended speed 3 km/h) followed by 10 minutes of stretching on the ground or in an empty space.
Be careful on the mat if you have joint and/or muscle problems, especially if it involves your back, knees, and ankles. In this case, it is better to use a strainer with a smoother movement and less impact on the knees and feet.
How to choose your treadmill
Dedicated to music and technology lovers. Technogym has built a custom app: the MYRUN app. This application allows you to create customized training programs based on your level and goals. Download the app to your smartphone or tablet, put it on MYRUN SUPPORT and start your programmed training session. The running rate indicator helps you improve your running style.
Running on a treadmill is even more fun with MYRUN, thanks to the music playback function that selects from the device's playlist the songs that are most suitable for your running rhythm.
MYRUN is compatible with Zwift's new online platform. This allows users to choose different training modes: racing or training in different virtual landscapes. It is also possible to customize the courses according to different levels of difficulty for a digital experience with many maps, many courses and challenges.
Dedicated to job enthusiasts. Jog Forma is a professional treadmill that combines performance and functionality in an exclusive solution. It allows to perform simple and effective exercises thanks to the new user interface. Equipped with new hand sensors and training manual by QR code.
The CPR (Constant Pulse Rate) system follows the heart's rhythm and automatically adjusts the device's speed, inclination and resistance for effective training with complete safety.
Dedicated to design lovers. Run Personal is the synthesis of material innovation and design. Created by Antonio Citterio and Toan Nguyen, for professional cardio training and a pure escape while running. Brushed aluminium, soft-touch plastic and glass come together to bring life to something real with a unique and timeless design to create a world-class healthy space in your home.
The Run Personal is not just design, it's athletic performance too: its powerful, silent motor adapts to any type of exercise, from walking to high-intensity workouts. Its incline can be up to 15% to simulate hard training. The treadmill is equipped with a large cushioned running surface and joysticks that allow you to adjust your speed and incline while staying put.