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Everyone knows the treadmill, but are they aware of the advantages and benefits of the treadmill? Can this popular device, which is present in many homes, have any disadvantages?
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Treadmill is often known for its effect on weight loss and fat burning. In this article, we want to fully introduce you to this device and its advantages and disadvantages and teach you how to use it correctly. So if you are dealing with a treadmill, don't miss this article.
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What is a treadmill?
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You must know all the treadmills! A treadmill is a sports device for walking, running or climbing that allows people to exercise in a fixed place. For more than 100 years, people around the world have been using treadmills for cardio exercises and weight loss.
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Home or gym treadmills allow us to walk, run or exercise like climbing without being outdoors and enjoy the benefits of a treadmill.
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The benefits and advantages of the treadmill
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For people who are short on time, don't have the budget for a gym membership, or live in a place where the weather is cold and often rainy, getting a treadmill can be a useful way to get some physical activity. In the following, we will tell you about the advantages and disadvantages of the treadmill.
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- Availability:
When you get a home treadmill, you can exercise anytime you want without leaving your home. Exercise whenever you want, no matter the weather or how dark it is. This is one of the most important benefits of a treadmill, that it makes exercise possible and easy for you. - Various training programs:
There are various treadmills in the fitness industry and each one has its own features and capabilities, some devices have various features and can offer different programs for running or walking. For example, you can adjust the incline and speed of the treadmill to make it easier or more challenging. It is you who determines the intensity of the training. (Unlike outdoor running where the slope of the ground is not in your control).
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In general, in order to get better and faster results from exercising with a treadmill, you must have a proper and basic plan. Also, having a dedicated program protects you from injuries and damages. I suggest you talk to vitamin trainers now and get your own plan.
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- The possibility of active monitoring and measurement:
Most treadmills have displays that show information such as speed, distance, time, calories burned, heart rate, and even blood pressure. You can track all your symptoms over time and use this information to improve your training programs. - Improving cardiovascular status and weight control:
What is the treadmill good for and what exercises can be done on the treadmill? All the exercises you do with a treadmill are considered aerobic exercises and can improve the health of your cardiovascular system; Cardiovascular health is very, very important and unfortunately, it is sometimes neglected by bodybuilders. Aerobic exercises also help control weight and burn calories.
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Is the treadmill useful for burning belly fat?
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Yes; With heat exercises on the treadmill, you can burn fat and, of course, melt belly fat as well. The best exercise for weight loss is HIIT exercises. By raising your heart rate as high as possible through an intense workout, your body will naturally begin to burn fat at a faster rate.
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High-intensity exercise is a great way to burn belly fat and a great way to keep your metabolism high, even after your workout is over. In order to perform heat training with a treadmill, you need to get a professional running program from a trainer who will set up periods of sprinting (to increase the intensity of the training) and periods of active rest (alternating) so that you can burn belly fat with the treadmill. .
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But please note, although running on a treadmill is an effective cardio exercise for burning fat, it does not work miracles. Treadmill running as part of a weight loss program (proper nutrition, strength training, recovery) can help you with this.
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Is it good to use a treadmill every day?
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Yes it's good! To fully benefit from the benefits of the treadmill and the benefits of aerobic exercise, 30 minutes of daily exercise is good and appropriate. Studies show that this amount of aerobic exercise is enough for normal people, and after a certain period, the benefits of using a treadmill and aerobic exercise become almost insignificant.
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Of course, not everyone has the opportunity to exercise for a long time and frequently. But the most important thing is to do your exercise regularly. Exercising sporadically has no positive effect on your body in the long run. 4 hours of walking once a month will not improve your health.
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When do knees and wrists get injured in treadmill exercise?
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Be careful not to injure your knees and wrists by exercising too much, especially aerobic exercises and especially on the treadmill. Your body may not be ready for a lot of training on the treadmill, even suddenly; Even walking and jogging outdoors can put a lot of pressure on joints that aren't ready for exercise and cause you to get injured.
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What are the benefits of a treadmill with an incline?
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Walking or running on an inclined treadmill are among the useful and effective exercises that have both aerobic and strength aspects. Other benefits of the inclined treadmill are as follows:
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- Strengthening the cardiovascular system: Walking is an aerobic activity that improves your cardiovascular function.
- Calorie Burn: Walking on an incline will use more energy than walking on a flat surface and will burn more calories!
- Increase stamina: By increasing the duration of walking on a treadmill with a slope, body endurance improves and the ability to tolerate sports activities increases.
- Muscle strengthening: The incline of the treadmill can also help strengthen the leg, thigh, and back muscles.
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The correct way to use a treadmill
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The correct use of the treadmill has almost the same principles as the two. You should gradually increase your endurance to prevent injury, dizziness, and problems with blood pressure or dehydration. Learn how to use a treadmill by following this step-by-step guide.
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First tip: If you have joint or heart problems, be sure to consult your doctor before starting your workout.
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Step 1: Get the right sports shoes!
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Buy a comfortable pair of running shoes. A suitable shoe means a shoe that has a soft sole, supports the soles and ankles, and has free space for the toes.
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Second step: drink enough water and liquids!
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Carry a bottle of at least half a liter of water with you to drink before training, during rest and after your workout; Because exercises like running sweat a lot and may make you dehydrated.
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Step 3: Do the warm up and cool down!
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Dedicate 5 minutes before and after each treadmill session to walking at a speed of 2 to 3 kilometers per hour. Warming up and cooling down is essential. Otherwise, you may get hurt.
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Step 4: Keep your hands free while running!
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To reap the benefits of a treadmill, your hands must be free and move naturally. You may be tempted to hold onto the front handles of the treadmill to keep your balance, but this is wrong and disrupts standard body posture while running.
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Step five: Pay attention to the settings on the equipment!
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Pay attention to the settings on the equipment. Learn the numbers related to speed and distance and how to adjust the incline of the device. Be sure to adjust the incline of the machine according to your own conditions and never force yourself to run too fast.
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Step 6: Use the safety clip!
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The safety clip is a clip for the emergency shutdown of the treadmill. If you suddenly lose your balance while running or walking, the safety clip prevents you from falling or serious injury and is a must for beginners.
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Step 7: Do a 20-30 minute workout at a moderate pace (for beginners)
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After warming up, run for 20 to 30 minutes at a moderate speed. In the first 15 minutes of your workout, you will most likely burn the carbohydrates you just ate. After 15 minutes, you start burning fat and enter the endurance phase.
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If you are an experienced runner, do your training according to your plan (speed, distance, slope of the machine, etc.).
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Step 8: Cool down little by little!
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For 5 minutes, slowly reduce your speed every minute. After getting off the treadmill, do stretching exercises to cool down your muscles. In this way, you will have a good workout and benefit from the benefits of the treadmill.
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Disadvantages of the treadmill
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We talked about the half-full glass, i.e. the benefits of the treadmill, now it's time for the half-empty glass; Although having a home treadmill has many benefits and advantages, there are also negative aspects that we will discuss in this section.
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- boring :
No matter how much we talk about the benefits of the treadmill, we cannot deny that running indoors is tiring. Even if you play the best music or watch TV, you may still get bored!
This is where it becomes clear, why running outdoors changes your mood, but running on a treadmill doesn't have much of an effect on improving your mood.
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- Being a tenant:
Treadmills take up a lot of space due to their size and can be problematic for small homes. - Costly:
Buying a treadmill, as well as the cost of maintenance, repairs and replacement of parts, may involve significant costs. Also, treadmills consume a lot of electricity. - Possibility of injury in case of non-professional use:
When using any sports equipment, there is always a risk of injury. The steep incline of the treadmill may put pressure on your ankles, or the high speed may put you at risk of tripping, or even stress your joints from exercising for too long. For this reason, having a dedicated program is very important.
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Does the treadmill cause muscle burn?
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Both yes and no! You will have muscle burn with the treadmill
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- Do excessive aerobic exercise.
- Strength training has been marginalized.
- do not have proper and nutritious nutrition,
- Do not follow the principles of recovery.
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And no, you won't burn muscle, because cardio is not a muscle-burner in itself, cardio has nothing to do with your muscles, and if you do it in a balanced way, there is no problem.
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final word
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Treadmill is an available sports equipment suitable for walking, running and climbing. Treadmill is very suitable and useful for aerobic exercise and fat burning. In this article, we have mentioned the benefits of the treadmill, mentioned its disadvantages, and listed the tips for exercising with this device.
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References: garagegymreviews – wikihow – health
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